{"id":46883,"date":"2026-11-05T09:55:05","date_gmt":"2026-11-05T02:55:05","guid":{"rendered":"\/blog\/?p=46883"},"modified":"2026-11-05T09:55:05","modified_gmt":"2026-11-05T02:55:05","slug":"glycogen-la-gi","status":"publish","type":"post","link":"\/blog\/glycogen-la-gi\/","title":{"rendered":"Glycogen l\u00e0 g\u00ec? Vai tr\u00f2 \u0111\u1ed1i v\u1edbi c\u01a1 th\u1ec3 v\u00e0 hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong><em>Glycogen l\u00e0 g\u00ec? <\/em><\/strong><em>\u0110\u00e2y l\u00e0 d\u1ea1ng d\u1ef1 tr\u1eef glucose ch\u1ee7 y\u1ebfu t\u1ea1i gan v\u00e0 c\u01a1 b\u1eafp, gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng khi v\u1eadn \u0111\u1ed9ng. L\u01b0\u1ee3ng glycogen d\u1ef1 tr\u1eef c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn s\u1ee9c b\u1ec1n, kh\u1ea3 n\u0103ng duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n v\u00e0 qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i. C\u00f9ng t\u00ecm hi\u1ec3u c\u01a1 ch\u1ebf ho\u1ea1t \u0111\u1ed9ng v\u00e0 c\u00e1ch b\u1ed5 sung ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao trong b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y.<\/em><\/p>\n<h2>1. Glycogen l\u00e0 g\u00ec v\u00e0 c\u01a1 ch\u1ebf h\u00ecnh th\u00e0nh trong c\u01a1 th\u1ec3?<\/h2>\n<p style=\"text-align: justify;\">Glycogen l\u00e0 m\u1ed9t lo\u1ea1i carbohydrate ph\u1ee9c h\u1ee3p (polysaccharide), \u0111\u01b0\u1ee3c c\u1ea5u t\u1ea1o t\u1eeb nhi\u1ec1u ph\u00e2n t\u1eed glucose li\u00ean k\u1ebft v\u1edbi nhau. \u0110\u00e2y l\u00e0 d\u1ea1ng d\u1ef1 tr\u1eef glucose ch\u1ee7 y\u1ebfu c\u1ee7a c\u01a1 th\u1ec3, t\u1eadp trung t\u1ea1i gan v\u00e0 c\u01a1 b\u1eafp \u0111\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng khi c\u1ea7n thi\u1ebft.<\/p>\n<p style=\"text-align: justify;\">Sau khi ti\u00eau th\u1ee5 th\u1ef1c ph\u1ea9m ch\u1ee9a carbohydrate (Nh\u01b0: c\u01a1m, b\u00e1nh m\u00ec ho\u1eb7c khoai lang\u2026), h\u1ec7 ti\u00eau h\u00f3a ph\u00e2n gi\u1ea3i carbohydrate c\u00f3 th\u1ec3 ti\u00eau h\u00f3a th\u00e0nh c\u00e1c lo\u1ea1i \u0111\u01b0\u1eddng \u0111\u01a1n \u0111\u1ec3 h\u1ea5p thu. Glucose sau \u0111\u00f3 \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng tr\u1ef1c ti\u1ebfp \u0111\u1ec3 t\u1ea1o n\u0103ng l\u01b0\u1ee3ng ho\u1eb7c chuy\u1ec3n th\u00e0nh glycogen th\u00f4ng qua qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p glycogen (glycogenesis).<\/p>\n<p style=\"text-align: justify;\">Khi c\u01a1 th\u1ec3 c\u1ea7n huy \u0111\u1ed9ng n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef, glycogen \u0111\u01b0\u1ee3c ph\u00e2n gi\u1ea3i theo hai c\u01a1 ch\u1ebf ch\u00ednh:<\/p>\n<ul>\n<li><strong>T\u1ea1i c\u01a1 b\u1eafp:<\/strong>\u00a0Glycogen \u0111\u01b0\u1ee3c ph\u00e2n gi\u1ea3i th\u00e0nh c\u00e1c ch\u1ea5t trung gian tham gia qu\u00e1 tr\u00ecnh t\u1ea1o ATP, cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho ho\u1ea1t \u0111\u1ed9ng co c\u01a1. Ngu\u1ed3n glycogen n\u00e0y ch\u1ee7 y\u1ebfu \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng t\u1ea1i ch\u00ednh c\u01a1 b\u1eafp.<\/li>\n<li><strong>T\u1ea1i gan:<\/strong>\u00a0Glycogen \u0111\u01b0\u1ee3c ph\u00e2n gi\u1ea3i \u0111\u1ec3 gi\u1ea3i ph\u00f3ng glucose v\u00e0o m\u00e1u, g\u00f3p ph\u1ea7n duy tr\u00ec \u0111\u01b0\u1eddng huy\u1ebft gi\u1eefa c\u00e1c b\u1eefa \u0103n ho\u1eb7c trong th\u1eddi gian v\u1eadn \u0111\u1ed9ng.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Qu\u00e1 tr\u00ecnh t\u1ed5ng h\u1ee3p v\u00e0 ph\u00e2n gi\u1ea3i glycogen ch\u1ecbu s\u1ef1 \u0111i\u1ec1u h\u00f2a c\u1ee7a hormone, \u0111\u1eb7c bi\u1ec7t l\u00e0 insulin v\u00e0 glucagon, c\u00f9ng v\u1edbi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 ch\u1ea5t v\u00e0 t\u00ecnh tr\u1ea1ng <a href=\"\/blog\/category\/kinh-nghiem-the-thao\/tu-van-tap-gym\/dinh-duong\/\" target=\"_blank\" rel=\"noopener\"><strong>dinh d\u01b0\u1ee1ng<\/strong><\/a>. Nh\u1edd \u0111\u00f3, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh vi\u1ec7c d\u1ef1 tr\u1eef ho\u1eb7c huy \u0111\u1ed9ng glucose theo nhu c\u1ea7u th\u1ef1c t\u1ebf.<\/p>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi.png\" alt=\"Hi\u1ec3u r\u00f5 glycogen l\u00e0 g\u00ec v\u00e0 c\u01a1 ch\u1ebf h\u00ecnh th\u00e0nh trong c\u01a1 th\u1ec3 gi\u00fap v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh theo nhu c\u1ea7u th\u1ef1c t\u1ebf khi c\u1ea7n - Ngu\u1ed3n: Decathlon\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>Hi\u1ec3u r\u00f5 glycogen l\u00e0 g\u00ec v\u00e0 c\u01a1 ch\u1ebf h\u00ecnh th\u00e0nh trong c\u01a1 th\u1ec3 gi\u00fap v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh theo nhu c\u1ea7u th\u1ef1c t\u1ebf khi c\u1ea7n &#8211; Ngu\u1ed3n: Decathlon <\/em><\/p>\n<h2>2. Vai tr\u00f2 c\u1ee7a glycogen \u0111\u1ed1i v\u1edbi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 v\u00e0 ch\u01a1i th\u1ec3 thao<\/h2>\n<p style=\"text-align: justify;\">Glycogen l\u00e0 ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef quan tr\u1ecdng, gi\u00fap c\u01a1 b\u1eafp \u0111\u00e1p \u1ee9ng nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng, \u0111\u1eb7c bi\u1ec7t trong c\u00e1c b\u00e0i t\u1eadp c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c k\u00e9o d\u00e0i. L\u01b0\u1ee3ng glycogen s\u1eb5n c\u00f3 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng duy tr\u00ec hi\u1ec7u su\u1ea5t v\u00e0 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n.<\/p>\n<h3>2.1. H\u1ed7 tr\u1ee3 duy tr\u00ec hi\u1ec7u su\u1ea5t v\u1eadn \u0111\u1ed9ng c\u01b0\u1eddng \u0111\u1ed9 cao<\/h3>\n<p style=\"text-align: justify;\">Trong c\u00e1c m\u00f4n th\u1ec3 thao nh\u01b0 <a href=\"\/blog\/category\/kinh-nghiem-the-thao\/tu-van-chay-bo\/\" target=\"_blank\" rel=\"noopener\"><strong>ch\u1ea1y b\u1ed9<\/strong><\/a>, <a href=\"\/blog\/category\/kinh-nghiem-the-thao\/bong-da\/\" target=\"_blank\" rel=\"noopener\"><strong>b\u00f3ng \u0111\u00e1<\/strong><\/a> ho\u1eb7c b\u00f3ng r\u1ed5, c\u01a1 b\u1eafp c\u1ea7n li\u00ean t\u1ee5c t\u1ea1o ATP \u0111\u1ec3 duy tr\u00ec ho\u1ea1t \u0111\u1ed9ng. Glycogen cung c\u1ea5p nguy\u00ean li\u1ec7u cho qu\u00e1 tr\u00ecnh chuy\u1ec3n h\u00f3a n\u0103ng l\u01b0\u1ee3ng, \u0111\u1eb7c bi\u1ec7t khi ng\u01b0\u1eddi t\u1eadp t\u0103ng t\u1ed1c, ch\u1ea1y n\u01b0\u1edbc r\u00fat ho\u1eb7c th\u1ef1c hi\u1ec7n nh\u1eefng \u0111\u1ed9ng t\u00e1c \u0111\u00f2i h\u1ecfi nhi\u1ec1u s\u1ee9c m\u1ea1nh.<\/p>\n<p style=\"text-align: justify;\">Khi l\u01b0\u1ee3ng glycogen trong c\u01a1 gi\u1ea3m \u0111\u00e1ng k\u1ec3, kh\u1ea3 n\u0103ng duy tr\u00ec t\u1ed1c \u0111\u1ed9 v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng c\u00f3 th\u1ec3 suy gi\u1ea3m. Tuy nhi\u00ean, hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n c\u00f2n ph\u1ee5 thu\u1ed9c v\u00e0o th\u1ec3 l\u1ef1c, k\u1ef9 thu\u1eadt, th\u1eddi gian ngh\u1ec9 ng\u01a1i v\u00e0 \u0111i\u1ec1u ki\u1ec7n v\u1eadn \u0111\u1ed9ng.<\/p>\n<h3>2.2. G\u00f3p ph\u1ea7n h\u1ea1n ch\u1ebf hi\u1ec7n t\u01b0\u1ee3ng ch\u1ea1m t\u01b0\u1eddng (Hit the wall)<\/h3>\n<p style=\"text-align: justify;\">Hi\u1ec7n t\u01b0\u1ee3ng ch\u1ea1m t\u01b0\u1eddng (Hit the wall) th\u01b0\u1eddng \u0111\u01b0\u1ee3c nh\u1eafc \u0111\u1ebfn trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ee9c b\u1ec1n k\u00e9o d\u00e0i nh\u01b0 ch\u1ea1y marathon. Khi l\u01b0\u1ee3ng glycogen d\u1ef1 tr\u1eef gi\u1ea3m m\u1ea1nh, ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi r\u00f5 r\u1ec7t, gi\u1ea3m t\u1ed1c \u0111\u1ed9 v\u00e0 kh\u00f3 duy tr\u00ec nh\u1ecbp ch\u1ea1y nh\u01b0 tr\u01b0\u1edbc.<\/p>\n<p style=\"text-align: justify;\">Tuy nhi\u00ean, hi\u1ec7n t\u01b0\u1ee3ng ch\u1ea1m t\u01b0\u1eddng kh\u00f4ng \u0111\u1ed3ng ngh\u0129a v\u1edbi vi\u1ec7c c\u01a1 th\u1ec3 \u0111\u00e3 c\u1ea1n ki\u1ec7t ho\u00e0n to\u00e0n n\u0103ng l\u01b0\u1ee3ng. M\u1ea5t n\u01b0\u1edbc, \u0111i\u1ec1u ki\u1ec7n th\u1eddi ti\u1ebft, t\u1ed1c \u0111\u1ed9 ch\u1ea1y v\u00e0 kh\u1ea3 n\u0103ng b\u1ed5 sung dinh d\u01b0\u1ee1ng c\u0169ng c\u00f3 th\u1ec3 g\u00f3p ph\u1ea7n g\u00e2y suy gi\u1ea3m th\u1ec3 l\u1ef1c. V\u00ec v\u1eady, ng\u01b0\u1eddi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i n\u00ean x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch dinh d\u01b0\u1ee1ng, b\u1ed5 sung n\u01b0\u1edbc v\u00e0 ph\u00e2n b\u1ed5 t\u1ed1c \u0111\u1ed9 h\u1ee3p l\u00fd trong su\u1ed1t qu\u00e1 tr\u00ecnh v\u1eadn \u0111\u1ed9ng.<\/p>\n<h3>2.3. H\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i v\u00e0 duy tr\u00ec kh\u1ed1i l\u01b0\u1ee3ng c\u01a1 b\u1eafp<\/h3>\n<p style=\"text-align: justify;\">Sau khi v\u1eadn \u0111\u1ed9ng, b\u1ed5 sung carbohydrate gi\u00fap c\u01a1 th\u1ec3 t\u00e1i t\u1ed5ng h\u1ee3p l\u01b0\u1ee3ng glycogen \u0111\u00e3 s\u1eed d\u1ee5ng, qua \u0111\u00f3 ph\u1ee5c h\u1ed3i ngu\u1ed3n n\u0103ng l\u01b0\u1ee3ng d\u1ef1 tr\u1eef cho nh\u1eefng bu\u1ed5i t\u1eadp ti\u1ebfp theo.<\/p>\n<p style=\"text-align: justify;\">B\u00ean c\u1ea1nh \u0111\u00f3, protein cung c\u1ea5p c\u00e1c axit amin c\u1ea7n thi\u1ebft cho qu\u00e1 tr\u00ecnh s\u1eeda ch\u1eefa v\u00e0 t\u00e1i t\u1ea1o m\u00f4 c\u01a1. V\u00ec v\u1eady, k\u1ebft h\u1ee3p carbohydrate v\u00e0 protein trong ch\u1ebf \u0111\u1ed9 \u0103n sau t\u1eadp c\u00f3 th\u1ec3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i, \u0111\u1eb7c bi\u1ec7t khi ng\u01b0\u1eddi t\u1eadp v\u1eadn \u0111\u1ed9ng v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao ho\u1eb7c c\u1ea7n th\u1ef1c hi\u1ec7n nhi\u1ec1u bu\u1ed5i t\u1eadp trong ng\u00e0y.<\/p>\n<h2>3. Chi\u1ebfn l\u01b0\u1ee3c n\u1ea1p v\u00e0 t\u1ed1i \u01b0u h\u00f3a l\u01b0\u1ee3ng glycogen hi\u1ec7u qu\u1ea3<\/h2>\n<p style=\"text-align: justify;\">\u0110\u1ec3 duy tr\u00ec l\u01b0\u1ee3ng glycogen ph\u00f9 h\u1ee3p, ng\u01b0\u1eddi t\u1eadp c\u1ea7n b\u1ea3o \u0111\u1ea3m ch\u1ebf \u0111\u1ed9 \u0103n cung c\u1ea5p \u0111\u1ee7 carbohydrate v\u00e0 \u0111i\u1ec1u ch\u1ec9nh th\u1eddi \u0111i\u1ec3m b\u1ed5 sung theo nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng. L\u01b0\u1ee3ng carbohydrate c\u1ea7n thi\u1ebft c\u00f3 th\u1ec3 kh\u00e1c nhau t\u00f9y theo th\u1ec3 tr\u1ecdng, c\u01b0\u1eddng \u0111\u1ed9 v\u00e0 th\u1eddi gian t\u1eadp luy\u1ec7n.<\/p>\n<h3>3.1. N\u1ea1p carbohydrate tr\u01b0\u1edbc ng\u00e0y thi \u0111\u1ea5u (Carb Loading)<\/h3>\n<p style=\"text-align: justify;\">Carb loading l\u00e0 ph\u01b0\u01a1ng ph\u00e1p t\u0103ng l\u01b0\u1ee3ng carbohydrate trong kh\u1ea9u ph\u1ea7n nh\u1eb1m h\u1ed7 tr\u1ee3 t\u1ed1i \u01b0u h\u00f3a glycogen d\u1ef1 tr\u1eef tr\u01b0\u1edbc nh\u1eefng ho\u1ea1t \u0111\u1ed9ng s\u1ee9c b\u1ec1n k\u00e9o d\u00e0i. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc cho c\u00e1c gi\u1ea3i ch\u1ea1y marathon ho\u1eb7c nh\u1eefng m\u00f4n th\u1ec3 thao c\u00f3 th\u1eddi gian thi \u0111\u1ea5u d\u00e0i.<\/p>\n<ul>\n<li><strong>Th\u1eddi \u0111i\u1ec3m \u00e1p d\u1ee5ng:<\/strong>\u00a0Ng\u01b0\u1eddi tham gia c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ee9c b\u1ec1n k\u00e9o d\u00e0i c\u00f3 th\u1ec3 t\u0103ng l\u01b0\u1ee3ng carbohydrate trong v\u00e0i ng\u00e0y tr\u01b0\u1edbc thi \u0111\u1ea5u, k\u1ebft h\u1ee3p \u0111i\u1ec1u ch\u1ec9nh kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp luy\u1ec7n.<\/li>\n<li><strong>L\u01b0\u1ee3ng carbohydrate: <\/strong>Nhu c\u1ea7u b\u1ed5 sung c\u1ea7n \u0111\u01b0\u1ee3c x\u00e1c \u0111\u1ecbnh d\u1ef1a tr\u00ean th\u1ec3 tr\u1ecdng, th\u1eddi gian v\u1eadn \u0111\u1ed9ng v\u00e0 m\u1ee9c \u0111\u1ed9 ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, thay v\u00ec \u00e1p d\u1ee5ng m\u1ed9t t\u1ef7 l\u1ec7 c\u1ed1 \u0111\u1ecbnh cho t\u1ea5t c\u1ea3 ng\u01b0\u1eddi t\u1eadp.<\/li>\n<li><strong>Th\u1ef1c ph\u1ea9m ph\u00f9 h\u1ee3p:<\/strong>\u00a0C\u01a1m, b\u00e1nh m\u00ec, khoai t\u00e2y, chu\u1ed1i v\u00e0 c\u00e1c th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate quen thu\u1ed9c c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c l\u1ef1a ch\u1ecdn t\u00f9y kh\u1ea3 n\u0103ng ti\u00eau h\u00f3a.<\/li>\n<\/ul>\n<h3>3.2. B\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng trong l\u00fac t\u1eadp luy\u1ec7n<\/h3>\n<p style=\"text-align: justify;\">Trong c\u00e1c bu\u1ed5i v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i, b\u1ed5 sung carbohydrate c\u00f3 th\u1ec3 gi\u00fap duy tr\u00ec ngu\u1ed3n glucose s\u1eb5n c\u00f3 v\u00e0 gi\u1ea3m m\u1ee9c \u0111\u1ed9 ph\u1ee5 thu\u1ed9c v\u00e0o glycogen d\u1ef1 tr\u1eef.<\/p>\n<ul>\n<li><strong>Bu\u1ed5i t\u1eadp ng\u1eafn: <\/strong>Ng\u01b0\u1eddi t\u1eadp th\u01b0\u1eddng kh\u00f4ng c\u1ea7n b\u1ed5 sung carbohydrate li\u00ean t\u1ee5c n\u1ebfu \u0111\u00e3 \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 v\u00e0 th\u1eddi gian v\u1eadn \u0111\u1ed9ng kh\u00f4ng qu\u00e1 d\u00e0i.<\/li>\n<li><strong>Bu\u1ed5i t\u1eadp s\u1ee9c b\u1ec1n:<\/strong>\u00a0Ng\u01b0\u1eddi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc b\u1ed5 sung carbohydrate \u0111\u1ecbnh k\u1ef3 th\u00f4ng qua gel n\u0103ng l\u01b0\u1ee3ng, n\u01b0\u1edbc u\u1ed1ng th\u1ec3 thao ho\u1eb7c th\u1ef1c ph\u1ea9m d\u1ec5 ti\u00eau h\u00f3a.<\/li>\n<li><strong>\u0110i\u1ec1u ch\u1ec9nh theo th\u1ec3 tr\u1ea1ng:<\/strong>\u00a0L\u01b0\u1ee3ng b\u1ed5 sung n\u00ean d\u1ef1a tr\u00ean th\u1eddi gian t\u1eadp luy\u1ec7n, c\u01b0\u1eddng \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng v\u00e0 kh\u1ea3 n\u0103ng dung n\u1ea1p c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/li>\n<\/ul>\n<h3>3.3. B\u1ed5 sung dinh d\u01b0\u1ee1ng sau bu\u1ed5i t\u1eadp<\/h3>\n<p style=\"text-align: justify;\">Sau khi v\u1eadn \u0111\u1ed9ng, c\u01a1 th\u1ec3 c\u1ea7n \u0111\u01b0\u1ee3c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng v\u00e0 c\u00e1c ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u1ec3 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i. V\u00ec v\u1eady, b\u1eefa \u0103n sau ch\u1ea1y b\u1ed9 n\u00ean ch\u00fa tr\u1ecdng k\u1ebft h\u1ee3p c\u00e1c nh\u00f3m ch\u1ea5t dinh d\u01b0\u1ee1ng.<\/p>\n<ul>\n<li><strong>Th\u1eddi \u0111i\u1ec3m b\u1ed5 sung: <\/strong>Ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 \u01b0u ti\u00ean \u0103n u\u1ed1ng s\u1edbm sau c\u00e1c bu\u1ed5i t\u1eadp n\u1eb7ng, \u0111\u1eb7c bi\u1ec7t khi c\u1ea7n ti\u1ebfp t\u1ee5c v\u1eadn \u0111\u1ed9ng trong ng\u00e0y.<\/li>\n<li><strong>Th\u00e0nh ph\u1ea7n dinh d\u01b0\u1ee1ng:<\/strong>\u00a0B\u1eefa \u0103n n\u00ean k\u1ebft h\u1ee3p th\u1ef1c ph\u1ea9m gi\u00e0u carbohydrate v\u1edbi ngu\u1ed3n protein nh\u01b0 tr\u1ee9ng, s\u1eefa, th\u1ecbt n\u1ea1c ho\u1eb7c c\u00e1c lo\u1ea1i \u0111\u1eadu.<\/li>\n<li><strong>B\u00f9 n\u01b0\u1edbc:<\/strong>\u00a0Ng\u01b0\u1eddi t\u1eadp c\u1ea7n b\u1ed5 sung n\u01b0\u1edbc ph\u00f9 h\u1ee3p v\u1edbi l\u01b0\u1ee3ng m\u1ed3 h\u00f4i m\u1ea5t \u0111i v\u00e0 c\u00e2n nh\u1eafc \u0111i\u1ec7n gi\u1ea3i khi v\u1eadn \u0111\u1ed9ng k\u00e9o d\u00e0i trong th\u1eddi ti\u1ebft n\u00f3ng.<\/li>\n<\/ul>\n<table style=\"border-collapse: collapse; width: 100%;\">\n<tbody>\n<tr>\n<td style=\"border: 1px solid #d0d0d0; padding: 8px;\" colspan=\"1\" rowspan=\"1\">\n<p style=\"text-align: justify;\"><strong>Decathlon &#8211; \u00a0Th\u01b0\u01a1ng hi\u1ec7u \u0111\u1ed3 th\u1ec3 thao \u0111\u1ebfn t\u1eeb Ph\u00e1p<\/strong><\/p>\n<p style=\"text-align: justify;\">L\u1ef1a ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p v\u1edbi c\u1ef1 ly, \u0111\u1ecba h\u00ecnh v\u00e0 \u0111i\u1ec1u ki\u1ec7n thi \u0111\u1ea5u s\u1ebd gi\u00fap b\u1ea1n tho\u1ea3i m\u00e1i v\u1eadn \u0111\u1ed9ng, duy tr\u00ec hi\u1ec7u su\u1ea5t v\u00e0 c\u00f3 tr\u1ea3i nghi\u1ec7m t\u1ed1t h\u01a1n tr\u00ean t\u1eebng cung \u0111\u01b0\u1eddng. T\u1ea1i <strong><u><a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noopener\">Decathlon<\/a><\/u><\/strong>, b\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng kh\u00e1m ph\u00e1 \u0111a d\u1ea1ng s\u1ea3n ph\u1ea9m d\u00e0nh cho ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng tr\u01b0\u1eddng v\u00e0 \u0111\u1ecba h\u00ecnh. Tham kh\u1ea3o ngay danh m\u1ee5c <u><a href=\"https:\/\/www.decathlon.vn\/c\/ch%E1%BA%A1y-b%E1%BB%99-%C4%91i-b%E1%BB%99.html\" target=\"_blank\" rel=\"noopener\">Ch\u1ea1y b\u1ed9 v\u00e0 \u0111i b\u1ed9<\/a><\/u>\u00a0\u0111\u1ec3 s\u1eb5n s\u00e0ng b\u1ee9t ph\u00e1 h\u00e0nh tr\u00ecnh s\u1eafp t\u1edbi.<\/p>\n<p style=\"text-align: justify;\"><strong><u><a href=\"https:\/\/www.decathlon.vn\/\" target=\"_blank\" rel=\"noopener\">Decathlon<\/a><\/u><\/strong>\u00a0hi\u1ec7n \u0111ang c\u00f3 ch\u01b0\u01a1ng tr\u00ecnh <strong>GI\u1ea2M GI\u00c1 T\u1ed0I \u0110A 90% CHI PH\u00cd V\u1eacN CHUY\u1ec2N <\/strong>cho \u0111\u01a1n h\u00e0ng t\u1eeb <strong>499.000 VND<\/strong>\u00a0\u0111i k\u00e8m v\u1edbi nhi\u1ec1u \u01b0u \u0111\u00e3i gi\u1ea3m gi\u00e1 h\u1ea5p d\u1eabn.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<figure><img decoding=\"async\" style=\"display: block; margin: 0 auto;\" src=\"\/blog\/wp-content\/uploads\/2026\/11\/len-chien-luoc-va-toi-uu-hoa-luong-glycogen-hieu-qua-giup-van-dong-vien-dap-ung-duoc-nhu-c.png\" alt=\"L\u00ean chi\u1ebfn l\u01b0\u1ee3c v\u00e0 t\u1ed1i \u01b0u h\u00f3a l\u01b0\u1ee3ng glycogen hi\u1ec7u qu\u1ea3 gi\u00fap v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng - Ngu\u1ed3n: Decathlon\" width=\"601.70px\" height=\"401.33px\" \/><\/figure>\n<p style=\"text-align: center;\"><em>L\u00ean chi\u1ebfn l\u01b0\u1ee3c v\u00e0 t\u1ed1i \u01b0u h\u00f3a l\u01b0\u1ee3ng glycogen hi\u1ec7u qu\u1ea3 gi\u00fap v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c nhu c\u1ea7u v\u1eadn \u0111\u1ed9ng &#8211; Ngu\u1ed3n: Decathlon <\/em><\/p>\n<h2>4. C\u00e2u h\u1ecfi th\u01b0\u1eddng g\u1eb7p<\/h2>\n<p style=\"text-align: justify;\"><strong>1. C\u01a1 th\u1ec3 c\u00f3 th\u1ec3 d\u1ef1 tr\u1eef glycogen kh\u00f4ng gi\u1edbi h\u1ea1n kh\u00f4ng?<\/strong><\/p>\n<p style=\"text-align: justify;\">Kh\u00f4ng. Kh\u1ea3 n\u0103ng d\u1ef1 tr\u1eef glycogen t\u1ea1i gan v\u00e0 c\u01a1 b\u1eafp c\u00f3 gi\u1edbi h\u1ea1n, \u0111\u1ed3ng th\u1eddi thay \u0111\u1ed5i theo kh\u1ed1i l\u01b0\u1ee3ng c\u01a1, ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng v\u00e0 m\u1ee9c \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng. Khi n\u0103ng l\u01b0\u1ee3ng n\u1ea1p v\u00e0o th\u01b0\u1eddng xuy\u00ean v\u01b0\u1ee3t qu\u00e1 nhu c\u1ea7u ti\u00eau hao, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 t\u00edch l\u0169y ph\u1ea7n d\u01b0 th\u1eeba d\u01b0\u1edbi d\u1ea1ng m\u1ee1.<\/p>\n<p style=\"text-align: justify;\"><strong>2. V\u00ec sao c\u00e2n n\u1eb7ng c\u00f3 th\u1ec3 gi\u1ea3m nhanh khi c\u1eaft gi\u1ea3m tinh b\u1ed9t?<\/strong><\/p>\n<p style=\"text-align: justify;\">Khi gi\u1ea3m tinh b\u1ed9t trong kh\u1ea9u ph\u1ea7n, c\u01a1 th\u1ec3 c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng b\u1edbt glycogen d\u1ef1 tr\u1eef. Do glycogen \u0111\u01b0\u1ee3c l\u01b0u tr\u1eef c\u00f9ng n\u01b0\u1edbc, s\u1ef1 suy gi\u1ea3m glycogen c\u00f3 th\u1ec3 k\u00e9o theo gi\u1ea3m l\u01b0\u1ee3ng n\u01b0\u1edbc trong c\u01a1 th\u1ec3. V\u00ec v\u1eady, c\u00e2n n\u1eb7ng gi\u1ea3m nhanh trong giai \u0111o\u1ea1n \u0111\u1ea7u \u0103n \u00edt tinh b\u1ed9t kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3n \u00e1nh l\u01b0\u1ee3ng m\u1ee1 \u0111\u00e3 gi\u1ea3m t\u01b0\u01a1ng \u1ee9ng.<\/p>\n<p style=\"text-align: justify;\"><strong>3. Ng\u01b0\u1eddi ch\u1ea1y c\u1ef1 ly 5km c\u00f3 c\u1ea7n th\u1ef1c hi\u1ec7n carb loading kh\u00f4ng?<\/strong><\/p>\n<p style=\"text-align: justify;\">Th\u00f4ng th\u01b0\u1eddng, ng\u01b0\u1eddi ch\u1ea1y 5km kh\u00f4ng c\u1ea7n th\u1ef1c hi\u1ec7n carb loading n\u1ebfu \u0111\u00e3 c\u00f3 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7 v\u00e0 c\u00e2n \u0111\u1ed1i. Ph\u01b0\u01a1ng ph\u00e1p n\u00e0y th\u01b0\u1eddng ph\u00f9 h\u1ee3p h\u01a1n v\u1edbi c\u00e1c ho\u1ea1t \u0111\u1ed9ng s\u1ee9c b\u1ec1n k\u00e9o d\u00e0i. Thay v\u00e0o \u0111\u00f3, ng\u01b0\u1eddi ch\u1ea1y n\u00ean duy tr\u00ec ch\u1ebf \u0111\u1ed9 \u0103n h\u1ee3p l\u00fd, b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc v\u00e0 ngh\u1ec9 ng\u01a1i tr\u01b0\u1edbc ng\u00e0y thi \u0111\u1ea5u. N\u1ebfu c\u00f3 nhu c\u1ea7u \u0111i\u1ec1u ch\u1ec9nh ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng th\u00ec n\u00ean tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia \u0111\u1ec3 l\u1ef1a ch\u1ecdn ph\u01b0\u01a1ng \u00e1n ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng.<\/p>\n<p style=\"text-align: justify;\"><em>Hi\u1ec3u r\u00f5 <\/em><strong><em>glycogen l\u00e0 g\u00ec <\/em><\/strong><em>gi\u00fap ng\u01b0\u1eddi t\u1eadp nh\u1eadn th\u1ee9c \u0111\u01b0\u1ee3c vai tr\u00f2 c\u1ee7a carbohydrate trong vi\u1ec7c cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng, duy tr\u00ec s\u1ee9c b\u1ec1n v\u00e0 h\u1ed7 tr\u1ee3 ph\u1ee5c h\u1ed3i sau v\u1eadn \u0111\u1ed9ng. T\u00f9y theo c\u01b0\u1eddng \u0111\u1ed9, th\u1eddi gian t\u1eadp luy\u1ec7n v\u00e0 th\u1ec3 tr\u1ea1ng, m\u1ed7i ng\u01b0\u1eddi n\u00ean x\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng ph\u00f9 h\u1ee3p v\u00e0 tham kh\u1ea3o \u00fd ki\u1ebfn chuy\u00ean gia n\u1ebfu c\u1ea7n th\u00eam l\u1eddi khuy\u00ean.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Glycogen l\u00e0 g\u00ec? \u0110\u00e2y l\u00e0 d\u1ea1ng d\u1ef1 tr\u1eef glucose ch\u1ee7 y\u1ebfu t\u1ea1i gan v\u00e0 c\u01a1 b\u1eafp, gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng&hellip;<\/p>\n","protected":false},"author":5,"featured_media":46877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[5,8],"tags":[],"class_list":["post-46883","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-phuc-hoi-gian-co","category-kinh-nghiem-the-thao"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi.png",768,512,false],"thumbnail":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi-150x150.png",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi-300x200.png",300,200,true],"medium_large":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi.png",768,512,false],"large":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi.png",768,512,false],"1536x1536":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi.png",768,512,false],"2048x2048":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi.png",768,512,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2026\/11\/thumb-glycogen-la-gi-120x120.png",120,120,true]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Glycogen l\u00e0 g\u00ec? \u0110\u00e2y l\u00e0 d\u1ea1ng d\u1ef1 tr\u1eef glucose ch\u1ee7 y\u1ebfu t\u1ea1i gan v\u00e0 c\u01a1 b\u1eafp, gi\u00fap c\u01a1 th\u1ec3 \u0111\u00e1p \u1ee9ng nhu c\u1ea7u n\u0103ng l\u01b0\u1ee3ng&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/46883","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=46883"}],"version-history":[{"count":1,"href":"\/blog\/wp-json\/wp\/v2\/posts\/46883\/revisions"}],"predecessor-version":[{"id":46940,"href":"\/blog\/wp-json\/wp\/v2\/posts\/46883\/revisions\/46940"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/46877"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=46883"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=46883"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=46883"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}