{"id":7773,"date":"2026-07-31T16:17:31","date_gmt":"2026-07-31T09:17:31","guid":{"rendered":"https:\/\/useful.vn\/?p=7773"},"modified":"2026-07-31T16:17:31","modified_gmt":"2026-07-31T09:17:31","slug":"dac-san-vung-tau-ho-tro-runner-phuc-hoi","status":"publish","type":"post","link":"https:\/\/useful.vn\/?p=7773","title":{"rendered":"\u0110\u1eb7c s\u1ea3n V\u0169ng T\u00e0u h\u1ed7 tr\u1ee3 runner ph\u1ee5c h\u1ed3i"},"content":{"rendered":"
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\n\u0110\u1eb7c s\u1ea3n V\u0169ng T\u00e0u h\u1ed7 tr\u1ee3 runner ph\u1ee5c h\u1ed3i <\/h1>\n

L\u1ea9u c\u00e1 \u0111u\u1ed1i, ch\u00e1o h\u00e0u Long S\u01a1n hay b\u00e1nh kh\u1ecdt l\u00e0 nh\u1eefng m\u00f3n gi\u00fap runner n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng nhanh v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau VnExpress Marathon V\u0169ng T\u00e0u.<\/p>\n

Theo Hi\u1ec7p h\u1ed9i Y t\u1ebf Th\u1ec3 thao Hoa K\u1ef3 (ACSM), th\u1eddi \u0111i\u1ec3m ngay sau race l\u00e0 l\u00fac c\u01a1 b\u1eafp c\u1ea7n \u0111\u01b0\u1ee3c n\u1ea1p dinh d\u01b0\u1ee1ng nh\u1ea5t \u0111\u1ec3 t\u00e1i t\u1ea1o n\u0103ng l\u01b0\u1ee3ng \u0111\u00e3 m\u1ea5t v\u00e0 ch\u1eefa l\u00e0nh c\u00e1c t\u1ed5n th\u01b0\u01a1ng c\u1ee7a s\u1ee3i c\u01a1. Nh\u1eefng \u0111\u1eb7c s\u1ea3n n\u1ed5i ti\u1ebfng c\u1ee7a V\u0169ng T\u00e0u nh\u01b0 l\u1ea9u c\u00e1 \u0111u\u1ed1i, ch\u00e1o h\u00e0u Long S\u01a1n v\u00e0 b\u00e1nh kh\u1ecdt ho\u00e0n to\u00e0n \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c nh\u1eefng \u0111i\u1ec1u ki\u1ec7n tr\u00ean, gi\u00fap runner y\u00ean t\u00e2m tr\u1ea3i nghi\u1ec7m \u1ea9m th\u1ef1c n\u01a1i \u0111\u00e2y m\u00e0 kh\u00f4ng lo \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh h\u1ed3i ph\u1ee5c s\u1ee9c kh\u1ecfe.<\/p>\n

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Ch\u00e1o h\u00e0u Long S\u01a1n v\u1eeba ngon mi\u1ec7ng, v\u1eeba gi\u00fap runner n\u1ea1p protein v\u00e0 k\u1ebdm \u0111\u1ec3 s\u1eeda ch\u1eefa c\u00e1c s\u1ee3i c\u01a1 b\u1eafp b\u1ecb t\u1ed5n th\u01b0\u01a1ng. \u1ea2nh: MAG<\/em><\/p>\n<\/figcaption><\/figure>\n

Ch\u00e1o h\u00e0u Long S\u01a1n, n\u01a1i \u0111\u01b0\u1ee3c m\u1ec7nh danh l\u00e0 “\u0111\u1ea3o h\u00e0u” v\u1edbi s\u1ea3n l\u01b0\u1ee3ng h\u00e0ng n\u0103m \u0111\u1ea1t t\u1eeb 18.000 \u0111\u1ebfn 20.000 t\u1ea5n, l\u00e0 m\u00f3n runner n\u00ean th\u1eed. Trung b\u00ecnh m\u1ed9t b\u00e1t ch\u00e1o h\u00e0u cung c\u1ea5p kho\u1ea3ng 18 \u0111\u1ebfn 22 g protein ch\u1ea5t l\u01b0\u1ee3ng cao c\u00f9ng 16 \u0111\u1ebfn 25 mg k\u1ebdm. Theo m\u1ed9t nghi\u00ean c\u1ee9u tr\u00ean T\u1ea1p ch\u00ed Dinh d\u01b0\u1ee1ng L\u00e2m s\u00e0ng Hoa K\u1ef3, k\u1ebdm \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c t\u1ed5ng h\u1ee3p protein v\u00e0 \u0111\u1ea9y nhanh t\u1ed1c \u0111\u1ed9 ph\u1ee5c h\u1ed3i ch\u1ea5n th\u01b0\u01a1ng c\u01a1 b\u1eafp. Th\u00eam v\u00e0o \u0111\u00f3, tinh b\u1ed9t d\u1ea1ng l\u1ecfng t\u1eeb ch\u00e1o ch\u1ee9a ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (GI) cao kho\u1ea3ng 78, gi\u00fap \u0111\u01b0\u1eddng ru\u1ed9t h\u1ea5p thu nhanh ch\u00f3ng m\u00e0 kh\u00f4ng ti\u00eau t\u1ed1n n\u0103ng l\u01b0\u1ee3ng ti\u00eau h\u00f3a.<\/p>\n

Ch\u00e1o h\u00e0u Long S\u01a1n c\u00f3 v\u1ecb ng\u1ecdt b\u00e9o c\u1ee7a h\u00e0u, quy\u1ec7n v\u1edbi m\u00f9i th\u01a1m c\u1ee7a g\u1ea1o, h\u00e0nh kh\u00f4 phi, v\u1ecb cay c\u1ee7a ti\u00eau, g\u1eebng h\u00f2a c\u00f9ng v\u1ecb ng\u1ecdt c\u1ee7a n\u1ea5m r\u01a1m. H\u01b0\u01a1ng v\u1ecb c\u1ee7a ch\u00e1o kh\u00f4ng ch\u1ec9 ngon mi\u1ec7ng m\u00e0 c\u00f2n c\u00f3 t\u00e1c d\u1ee5ng l\u00e0m \u1ea5m b\u1ee5ng, ch\u1eefa l\u00e0nh c\u00e1c s\u1ee3i c\u01a1 b\u1eafp b\u1ecb t\u1ed5n th\u01b0\u01a1ng, v\u00e0 c\u1ea3i thi\u1ec7n tu\u1ea7n ho\u00e0n m\u00e1u c\u1ee7a runner sau khi ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua.<\/p>\n

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B\u00e1nh kh\u1ecdt h\u1ea3i s\u1ea3n V\u0169ng T\u00e0u. \u1ea2nh: Hu\u1ef3nh Nhi<\/em><\/p>\n<\/figcaption><\/figure>\n

B\u00e1nh kh\u1ecdt V\u0169ng T\u00e0u c\u0169ng l\u00e0 m\u1ed9t m\u00f3n \u0103n \u0111\u00e1p \u1ee9ng \u0111\u1ea7y \u0111\u1ee7 nhu c\u1ea7u n\u1ea1p l\u1ea1i tinh b\u1ed9t s\u1ea1ch cho c\u01a1 th\u1ec3. M\u1ed9t ph\u1ea7n b\u00e1nh kh\u1ecdt trung b\u00ecnh (kho\u1ea3ng 8 \u0111\u1ebfn 10 c\u00e1i\/ph\u1ea7n) cung c\u1ea5p kho\u1ea3ng 65 \u0111\u1ebfn 80g carbohydrate ph\u1ee9c h\u1ee3p t\u1eeb b\u1ed9t g\u1ea1o, \u0111\u00e1p \u1ee9ng h\u1ea1n m\u1ee9c 1,0 \u0111\u1ebfn 1,2g carb\/kg tr\u1ecdng l\u01b0\u1ee3ng c\u01a1 th\u1ec3. Ngo\u00e0i ra, ph\u1ea7n nh\u00e2n t\u00f4m t\u01b0\u01a1i c\u00f2n b\u1ed5 sung th\u00eam 10 \u0111\u1ebfn 12g protein s\u1ea1ch, t\u1ea1o n\u00ean t\u1ef7 l\u1ec7 dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng cho b\u1eefa \u0103n.<\/p>\n

Tuy nhi\u00ean, \u0111\u1ec3 t\u1ed1i \u01b0u h\u00f3a gi\u00e1 tr\u1ecb dinh d\u01b0\u1ee1ng c\u1ee7a m\u00f3n \u0103n n\u00e0y m\u00e0 kh\u00f4ng g\u00e2y c\u1ea3m gi\u00e1c \u0111\u1ea7y b\u1ee5ng, runner n\u00ean \u0103n k\u00e8m b\u00e1nh kh\u1ecdt v\u1edbi nhi\u1ec1u rau s\u1ed1ng nh\u01b0 x\u00e0 l\u00e1ch, rau c\u1ea3i v\u00e0 \u0111u \u0111\u1ee7 b\u00e0o. L\u01b0\u1ee3ng ch\u1ea5t x\u01a1 t\u1eeb rau xanh c\u00f9ng h\u01a1n 40mg vitamin C s\u1ebd l\u00e0m gi\u1ea3m \u00edt nh\u1ea5t 20% t\u00e1c \u0111\u1ed9ng ti\u00eau c\u1ef1c c\u1ee7a ch\u1ea5t b\u00e9o l\u00ean mao m\u1ea1ch m\u00e1u, h\u1ed7 tr\u1ee3 h\u1ec7 ti\u00eau h\u00f3a ho\u1ea1t \u0111\u1ed9ng tr\u01a1n tru h\u01a1n sau ch\u1eb7ng \u0111ua.<\/p>\n

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L\u1ea9u c\u00e1 \u0111u\u1ed1i – m\u00f3n \u0111\u1eb7c tr\u01b0ng c\u1ee7a v\u00f9ng bi\u1ec3n V\u0169ng T\u00e0u. \u1ea2nh: Kh\u00e1nh Th\u1ea3o<\/em><\/p>\n<\/figcaption><\/figure>\n

N\u1ebfu mu\u1ed1n t\u00ecm m\u1ed9t m\u00f3n \u0111\u1ec3 \u0103n m\u1eebng c\u00f9ng gia \u0111\u00ecnh, l\u1ea9u c\u00e1 \u0111u\u1ed1i l\u00e0 l\u1ef1a ch\u1ecdn runner n\u00ean th\u1eed. Th\u1ecbt c\u00e1 \u0111u\u1ed1i m\u1ec1m, s\u0103n ch\u1eafc mang l\u1ea1i ngu\u1ed3n \u0111\u1ea1m d\u1ed3i d\u00e0o nh\u01b0ng l\u1ea1i ch\u1ee9a r\u1ea5t \u00edt ch\u1ea5t b\u00e9o b\u00e3o h\u00f2a, gi\u00fap h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a runner d\u1ec5 d\u00e0ng h\u1ea5p th\u1ee5 m\u00e0 kh\u00f4ng b\u1ecb \u0111\u1ea7y b\u1ee5ng.<\/p>\n

N\u01b0\u1edbc l\u1ea9u n\u1ea5u chua ng\u1ecdt k\u1ebft h\u1ee3p c\u00f9ng c\u00e1c lo\u1ea1i rau nh\u00fang nh\u01b0 m\u0103ng chua, rau mu\u1ed1ng v\u00e0 hoa chu\u1ed1i c\u00f2n b\u1ed5 sung ch\u1ea5t x\u01a1 c\u00f9ng c\u00e1c vitamin ch\u1ed1ng oxy h\u00f3a, gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e0o th\u1ea3i \u0111\u1ed9c t\u1ed1 v\u00e0 \u0111\u1ea9y nhanh t\u1ed1c \u0111\u1ed9 h\u1ed3i ph\u1ee5c. Th\u01b0\u1edfng th\u1ee9c m\u00f3n l\u1ea9u c\u00e1 \u0111u\u1ed1i n\u00f3ng h\u1ed5i gi\u1eefa kh\u00f4ng gian bi\u1ec3n v\u1eeba gi\u00fap l\u00e0m \u1ea5m b\u1ee5ng, b\u00f9 \u0111\u1eafp ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng c\u1ea1n ki\u1ec7t, v\u1eeba mang l\u1ea1i tr\u1ea3i nghi\u1ec7m \u1ea9m th\u1ef1c tr\u1ecdn v\u1eb9n cho c\u1ea3 gia \u0111\u00ecnh.<\/p>\n

N\u1ebfu th\u1ea5y kh\u00e1t, n\u01b0\u1edbc d\u1eeba t\u01b0\u01a1i s\u1ebd l\u00e0 l\u1ef1a ch\u1ecdn ph\u00fa h\u1ee3p \u0111\u1ec3 runner b\u00f9 kho\u00e1ng v\u00e0 \u0111i\u1ec7n gi\u1ea3i t\u1ef1 nhi\u00ean. Ngo\u00e0i vi\u1ec7c gi\u00fap runner gi\u1ea3i kh\u00e1t t\u1ee9c th\u00ec, v\u1ecb ng\u1ecdt nh\u1eb9 t\u1ef1 nhi\u00ean c\u00f9ng l\u01b0\u1ee3ng carbohydrate d\u1ec5 h\u1ea5p thu t\u1eeb n\u01b0\u1edbc d\u1eeba c\u00f2n gi\u00fap l\u00e0m d\u1ecbu h\u1ec7 ti\u00eau h\u00f3a \u0111ang trong tr\u1ea1ng th\u00e1i nh\u1ea1y c\u1ea3m sau ch\u1eb7ng \u0111ua d\u00e0i.<\/p>\n

Nh\u1eefng m\u00f3n tr\u00ean l\u00e0 \u0111\u1eb7c tr\u01b0ng c\u1ee7a v\u00f9ng bi\u1ec3n V\u0169ng T\u00e0u, n\u01a1i n\u1ed5i ti\u1ebfng v\u1edbi ngu\u1ed3n h\u1ea3i s\u1ea3n d\u1ed3i d\u00e0o quanh n\u0103m. Protein t\u1eeb h\u1ea3i s\u1ea3n ti\u00eau h\u00f3a nhanh h\u01a1n th\u1ecbt \u0111\u1ecf, d\u1ec5 \u0111\u00e1p \u1ee9ng y\u00eau c\u1ea7u c\u1ee7a d\u1ea1 d\u00e0y runner sau khi ho\u00e0n th\u00e0nh m\u1ed9t ch\u1eb7ng ch\u1ea1y d\u00e0i. Th\u01b0\u1edfng th\u1ee9c \u0111\u1eb7c s\u1ea3n c\u1ee7a t\u1eebng v\u00f9ng mi\u1ec1n c\u0169ng l\u00e0 c\u00e1ch t\u1eadn h\u01b0\u1edfng d\u01b0 v\u1ecb c\u1ee7a cu\u1ed9c \u0111ua trong m\u1ed7i chuy\u1ebfn \u0111i.<\/p>\n

\u0110\u1ee9c Anh<\/strong><\/p>\n

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VnExpress Marathon V\u0169ng T\u00e0u 2026, di\u1ec5n ra ng\u00e0y 30\/8, l\u00e0 gi\u1ea3i ch\u1ea1y qu\u1ed1c t\u1ebf quy m\u00f4 l\u1edbn thu\u1ed9c h\u1ec7 th\u1ed1ng VnExpress Marathon. Gi\u1ea3i quy t\u1ee5 kho\u1ea3ng 7.000 V\u0110V trong v\u00e0 ngo\u00e0i n\u01b0\u1edbc s\u1ea3i b\u01b0\u1edbc tr\u00ean cung \u0111\u01b0\u1eddng ven bi\u1ec3n ph\u00eda Nam. Gi\u1ea3i \u0111ang b\u00e1n v\u00e9 giai \u0111o\u1ea1n Regular, runner quan t\u00e2m \u0111\u0103ng k\u00fd t\u1ea1i \u0111\u00e2y<\/strong>.<\/p>\n<\/div>\n<\/article>\n

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https:\/\/vnexpress.net\/dac-san-vung-tau-cho-runner-phuc-hoi-sau-marathon-5100002.html<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0110\u1eb7c s\u1ea3n V\u0169ng T\u00e0u h\u1ed7 tr\u1ee3 runner ph\u1ee5c h\u1ed3i L\u1ea9u c\u00e1 \u0111u\u1ed1i, ch\u00e1o h\u00e0u Long S\u01a1n hay b\u00e1nh kh\u1ecdt l\u00e0 nh\u1eefng m\u00f3n gi\u00fap runner n\u1ea1p l\u1ea1i n\u0103ng l\u01b0\u1ee3ng nhanh v\u00e0 ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp sau VnExpress Marathon V\u0169ng T\u00e0u. Theo Hi\u1ec7p h\u1ed9i Y t\u1ebf Th\u1ec3 thao Hoa K\u1ef3 (ACSM), th\u1eddi \u0111i\u1ec3m ngay sau race l\u00e0<\/p>\n","protected":false},"author":1,"featured_media":7774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-7773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-am-thuc"],"_links":{"self":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/7773","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7773"}],"version-history":[{"count":0,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/posts\/7773\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=\/wp\/v2\/media\/7774"}],"wp:attachment":[{"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/useful.vn\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}