{"id":126553,"date":"2026-03-11T16:37:09","date_gmt":"2026-03-11T16:37:09","guid":{"rendered":"https:\/\/www.europesays.com\/ee\/126553\/"},"modified":"2026-03-11T16:37:09","modified_gmt":"2026-03-11T16:37:09","slug":"hoiatus-enne-birkenit-vale-tankimine-voib-viia-seina-otsa","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ee\/126553\/","title":{"rendered":"Hoiatus enne Birkenit: vale tankimine v\u00f5ib viia seina otsa"},"content":{"rendered":"<p>Pikamaav\u00f5istlustel, nagu Birkebeinerrennet, v\u00f5ib \u00f5ige toitumisstrateegia olla tulemuslikkuse saavutamiseks \u00fclioluline. Kui keha t\u00f6\u00f6tab mitu tundi k\u00f5vasti, siis s\u00fcsivesikud&#8230; stores ammenduvad j\u00e4rk-j\u00e4rgult. Ilma regulaarse energiavarude t\u00e4iendamiseta langevad nii kiirus kui ka t\u00f6\u00f6v\u00f5ime \u2013 paljud kogevad seda kui \u201eseinale jooksmist\u201c. <\/p>\n<p>Seega h\u00f5lmab hea ettevalmistus lisaks treeningule ka seda, kuidas sa enne v\u00f5istlust s\u00f6\u00f6d ja kuidas sa v\u00f5istluse ajal end varusid.\u00a0<\/p>\n<p class=\"gt-block\">\u201eKui soovid aja jooksul s\u00e4ilitada k\u00f5rge intensiivsusega treeningut, pead pidevalt oma keha piisavalt s\u00fcsivesikutega varustama.\u201c \u00fctleb Team Aker D\u00e6hlie treener Hans Kristian Stadheim.\u00a0<\/p>\n<p>Kuid t\u00f6\u00f6 algab ammu enne stardipauku.\u00a0<\/p>\n<p class=\"gt-block\">&#8220;Eesm\u00e4rk on alustada v\u00f5istlust t\u00e4ie energiaga.&#8221; stores,\u201d Stadheim selgitab.<\/p>\n<p class=\"gt-block\">Ta selgitab l\u00e4hemalt, kuidas <a href=\"https:\/\/www.teamakerdahlie.com\/training\/how-to-succeed-with-nutrition-in-vasaloppet-90-km-and-birkebeinerennet-54-km\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Team Aker D\u00e6hlie l\u00e4heneb toitumisele<\/a> ning jagab praktilisi toitumisn\u00f5uandeid enne Birkebeinerrenneti ja selle ajal.<\/p>\n<p>Kui palju vajate?\u00a0<\/p>\n<p>Treeningu ja v\u00f5istlustega seotud s\u00fcsivesikute tarbimise kohta on tehtud ulatuslikke uuringuid ning soovitatav s\u00fcsivesikute tarbimine suureneb tegevuse kestusega. Siiski kehtib j\u00e4rgmine \u00fcldine juhis:\u00a0<\/p>\n<ul class=\"wp-block-list\">\n<li>umbes 30 g\/tunnis l\u00fchemate seansside ajal<\/li>\n<li>umbes 60 g\/tunnis 45\u201390 minutit kestvate seansside ajal<\/li>\n<li>umbes 90\u2013120 g\/tunnis \u00fcle 90 minuti kestvate seansside ajal<\/li>\n<\/ul>\n<p class=\"gt-block\">\u201eMitme tunni pikkuste v\u00f5istluste, n\u00e4iteks Vasaloppeti ja Birkeni puhul on sooritusv\u00f5ime s\u00e4ilitamiseks soovitatav tarbida 90\u2013120 grammi s\u00fcsivesikuid tunnis.\u201c Stadheimi soovitatakse.<\/p>\n<p>Siin on tema soovitused Birkebeinerrenneti eel ja ajal veedetud p\u00e4evadeks.\u00a0<\/p>\n<p class=\"gt-block\">Artikkel j\u00e4tkub allpool.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/ee\/wp-content\/uploads\/2026\/03\/Birkebeinerrennet-2025-start-W-Nordic-Focus-1920x1280-1-1024x684.jpeg\" alt=\"Birkebeinerrennet Rena-Lillehammer (NOR).\" class=\"wp-image-282698\" style=\"aspect-ratio:1.5014777647948312;width:1024px;height:auto\"\/>Mitu tundi kestvate v\u00f5istluste, n\u00e4iteks Vasaloppeti ja Birkebeinerrenneti puhul on soovitatav seada eesm\u00e4rgiks 90\u2013120 grammi s\u00fcsivesikute tarbimine tunnis. Foto: Nordic Focus<\/p>\n<p>Toitumine 24\u201336 tundi enne algust: Gl\u00fckogeenivarude t\u00e4iendamine stores<\/p>\n<p>Soovitused:<\/p>\n<ul class=\"wp-block-list\">\n<li>7\u201310 g s\u00fcsivesikuid kehakaalu kilogrammi kohta viimase 24 tunni jooksul<\/li>\n<li>Jaota see 4\u20136 toidukorra peale<\/li>\n<li>Valige s\u00fcsivesikute allikaid, mis sisaldavad v\u00e4he kiudaineid ja on kergesti seeditavad.<\/li>\n<\/ul>\n<p>Stadheim toob v\u00e4lja m\u00f5ned n\u00e4ited:<\/p>\n<p class=\"gt-block\">Hommikus\u00f6\u00f6ki<br \/>Riisipuder + banaan + mesi<\/p>\n<p class=\"gt-block\">Koolil\u00f5unat<br \/>Riis + tailiha (kana\/valge kala) + madala rasvasisaldusega<\/p>\n<p class=\"gt-block\">Suupiste<br \/>Valge leib moosi\/mee\/\u0161okolaadim\u00e4\u00e4rdega<\/p>\n<p class=\"gt-block\">L\u00f5una<br \/>Riis + kana\/valge kala + spordijook v\u00f5i koola<\/p>\n<p class=\"gt-block\">\u00d5htune suupiste<br \/>S\u00fcsivesikuterikka kattega valge leib + spordijook<\/p>\n<p class=\"gt-block\">v\u00e4ltida:<\/p>\n<ul class=\"wp-block-list\">\n<li>Suurtes kogustes rasva<\/li>\n<li>Kiudainerikkad toidud<\/li>\n<li>Uued ja testimata toidud<\/li>\n<\/ul>\n<p class=\"gt-block\">Artiklit j\u00e4tkatakse allpool<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/ee\/wp-content\/uploads\/2026\/03\/Strawberry-jam-DLG-ImagesCC-1980x-1024x431.jpeg\" alt=\"\" class=\"wp-image-292833\"\/>Illustratsioonfoto: DLG Pildid: CC<\/p>\n<p>V\u00f5istlushommik (3\u20134 tundi enne starti)\u00a0<\/p>\n<p>Paljud m\u00f5tlevad, mida nad peaksid v\u00f5istlusp\u00e4eval s\u00f6\u00f6ma. Eelk\u00f5ige on oluline leida see, mis just sulle k\u00f5ige paremini sobib.\u00a0<\/p>\n<p class=\"gt-block\">\u201e\u00dcldise juhisena v\u00f5ite alustada umbes 2 grammi s\u00fcsivesikutega kehakaalu kilogrammi kohta, kuna enamik talub seda ilma k\u00f5huprobleemideta.\u201c Stadheim pakub v\u00e4lja.<\/p>\n<p>Pikamaaprofessionaalidel on oma selge favoriit, nii enne Birkeni kui ka teisi pikki v\u00f5istlusi.\u00a0<\/p>\n<p class=\"gt-block\">\u201eV\u00f5istlusp\u00e4evadel s\u00f6\u00f6n tavaliselt kaks viilu valget leiba \u0161okolaadikastmega ja joon kaks tassi musta kohvi.\u201c \u00fctleb Marcialonga v\u00f5itja Kasper Stadas.<\/p>\n<p>Sama kordas ka pikamaakuningas Andreas Nygaard p\u00e4rast Vasaloppeti v\u00f5itu.\u00a0<\/p>\n<p>Hommikus\u00f6\u00f6k enne Birkebeinerrennet<\/p>\n<p class=\"gt-block\">Eesm\u00e4rk:\u00a01\u20134 g s\u00fcsivesikuid kehakaalu kilogrammi kohta<\/p>\n<p class=\"gt-block\">N\u00e4ide (sportlane kaalub 75 kg):<\/p>\n<p class=\"gt-block\">2\u20133 viilu valget leiba moosi\/mee\/\u0161okolaadikastme v\u00f5i riisiga<br \/>1 kauss riisiputru<br \/>300\u2013500 ml spordijooki<br \/>Kokku: 75\u2013300 g s\u00fcsivesikuid\u00a0<\/p>\n<p>Lisaks veenduvad pikamaajooksjad, et nad saavad viimasel tunnil enne starti veidi lisaenergiat, tavaliselt geeli v\u00f5i spordijoogiga.\u00a0<\/p>\n<p class=\"gt-block\">30\u201360 minutit enne algust:<\/p>\n<p>20\u201330 g s\u00fcsivesikuid (geel v\u00f5i spordijook)<\/p>\n<p>Birkeni ajal on oluline alustada varakult, sageli k\u00fctust t\u00e4iendada ja mitte oodata, kuni tunned end v\u00e4sinuna.\u00a0<\/p>\n<p class=\"gt-block\">Samuti loe: <a href=\"https:\/\/www.proxcskiing.com\/et\/pikamaa\/K%C3%B5ik--mida-pead-teadma-enne-Birkebeinerrenneti-17.-hooaega\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">K\u00f5ik, mida pead teadma enne Birkebeinerrenneti XVII hooaega<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Pikamaav\u00f5istlustel, nagu Birkebeinerrennet, v\u00f5ib \u00f5ige toitumisstrateegia olla tulemuslikkuse saavutamiseks \u00fclioluline. Kui keha t\u00f6\u00f6tab mitu tundi k\u00f5vasti, siis s\u00fcsivesikud&#8230;&hellip;\n","protected":false},"author":2,"featured_media":126554,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[58208,58205,37,33,35,34,36,58207,58206,35584,159,158],"class_list":{"0":"post-126553","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sport","8":"tag-aker-daehlie-meeskond","9":"tag-birkebeinerrennet","10":"tag-ee","11":"tag-eesti","12":"tag-eesti-keel","13":"tag-estonia","14":"tag-estonian","15":"tag-hans-kristian-stadheim","16":"tag-kased","17":"tag-proxcskimine","18":"tag-sport","19":"tag-sports"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ee\/116211524829259035","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/posts\/126553","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/comments?post=126553"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/posts\/126553\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/media\/126554"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/media?parent=126553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/categories?post=126553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ee\/wp-json\/wp\/v2\/tags?post=126553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}