运动饮食篇运动之前吃啥好(上).docx

What to Eat Before a Workout？ 运动之前吃什么？Whats the best thing to eat before a workout, game, or race? 在开始运动，游戏或者比赛之前，吃什么最好呢？(a) a candy bar or other sugary food 15 minutes before, (b) a protein shake or bar 30 minutes before, (c) a low-fat, high-carb meal or snack one to four hours before, (d) nothing; you should fast.(a) 锻炼前15分钟，吃块状糖或者其他含糖的食物。 (b) 锻炼前30分钟，补充喝蛋白奶昔或者能量棒。 (c) 锻炼前1到4小时，吃低脂高碳水化合物食物或者点心。 (d) 都不吃，你可以空腹The answer is usually (c), but it depends on the type, length and intensity of your activity, what you ate onprevious days, your metabolism and your personal preferences. 答案通常是(c)，但取决于你锻炼的种类，时长和强度，你运动前吃什么，你的新陈代谢以及你个人的饮食爱好。If youre just walking briskly or cycling for30 to 60 minutes, it doesnt matter what you eat beforehand. But if youre about to play singles tennis, go on a three hour bike ride or run for more than an hour, whatyou eat beforeand duringthe activity can affect your performance and how you feel. 如果你只是快走或者骑车30到60分钟，那之前吃什么都没关系。但如果你要玩单人网球，骑3个小时的单车或者跑多于一个小时的步，那你运动前或者运动中吃的东西会影响你的表现和感觉。Its important to find what works best for you. Theres no magic pre-exercise meal, but there are somegeneral guidelines for vigorous workouts lasting more than an hour.Its best to eat one to four hours before the activity: the shorter the time to the event, the smaller the meal orsnack should be. 找到最适合你的饮食很重要。不存在运动前不可思议的食物，但有一些一般的准则，针对持续一个小时以上的强力运动。运动1到4个小时前吃东西：越靠近运动前，那越要少吃，无论是正餐还是小吃。Choose foods that are high in carbs (preferably complex carbs that are not high in fiber), low in fat andmoderate in proteinsuch as crackers, fruit, pasta or low-fat yogurtand that “sit well” with you. The goal is to maintain blood sugar and carbohydrate stores in the body, but not have much undigestedfood in the stomach, which can cause indigestion, gas or other discomfort. 选择一些含碳水化合物比较高的食物（最好是含纤维不高的复合碳水化合物），低脂并含适量蛋白质的食物比较靠谱，诸如咸饼干，水果，面团或者低脂酸奶。目标是保持人体内的血糖和碳水化合物，但不多吃胃难消化的食物，这会导致消化不良，胃胀或者其他不适。 Why should athletes love carbs?为什么运动员喜欢碳水化合物？ Carbohydrates are essential for athletic performancein fact, for all physical as well as mental activity.They are the bodys major source of energyin the form of glucose in the blood and glycogen (the stor-ageform of carbohydrates) in the muscles and liverand are used more efficiently than proteins or fats. Itsparticularly important to eat enough carbs in the hours and days before prolonged activity (though special“carb-loading” regimens are no longer recommended).碳水化合物对运动员的发挥很重要。事实上，对所有的心理或生理运动都很重要。他们是人体主要的能量源，以葡萄糖的形式存于肌肉和肝脏的血液或者糖原（碳水化合物的储存模式）中。它们比蛋白质或脂肪更加有效。在长时间锻炼的前几个小时或者前几天，吃足够多的碳水化合物尤其重要。If youre doing strength training, shouldnt you eat more protein than carbs beforehand?如果你正做力量训练，此前难道不该多吃蛋白质而不是碳水化合物吗?No, the focus should stay on high-carb foods. Weight lifters and endur-ance athletes do need more proteinthan other people, but because of their greater food intake, they get the extra protein with little trouble.Some research has found that consuming some protein shortly after strength training can boost musclesynthesis, however.What about the final hour before a workout? 当然不是，主要应侧重高碳水化合物的食物。举重或者耐力运动员比别人需要更多的蛋白质，但由于他们吃很多东西，所以补充额外的蛋白质不成问题。有些研究表明，在力量训练之后快速补充蛋白质能提高肌肉生成能力，但是，如果运动前的一个小时补充蛋白质会怎么样呢？Years ago, experts advised not eating anything, especially sugary foods or drinks, shortly before exercising,since that can boost insulin levels and result in a drop in blood sugar, which could impair performance. Butinsulin levels go back down when you start to exercise. And the great majority of studies have found thateating carbs shortly before exercise actually improves performance or else has no effect on it. 多年以前，专家建议在运动前不要吃东西，特别是含糖的食物或者饮料，因为那能提高胰岛素水平或者降低血糖，会使发挥变差。但是当你开始训练时，胰岛素水平就下降了。并且大量研究表明只有运动前补充碳水化合物能提高发挥水平，吃其他的东西都没用。Again, it depends on what youll be doing, what you ate earlier and what youll consume while exercising. Ifyou do eat during the final hour, try a small low-fat snack (less than 200 calories) or a lightly sugared beverage. 同样，这取决于你要做什么运动，你之前吃了什么或者你训练中吃了什么。如果你运动前一个小时确实要吃东西，那就试试一些小的低脂零食（少于200卡路里）或者少量的含糖饮料。Is it better to get your pre-exercise calories and nutrients from liquids than from solid foods? 锻炼前补充卡路里和营养时，进食液态的食物会比固态的食物更好吗？Whatever works for you. It takes longer for solid foods to be digested compared to liquids, which could be agood or bad thing when you exercise, depending on the timing. But studies