運(yùn)動(dòng)之前吃啥好？

運(yùn)動(dòng)之前吃什么?

What’s the best thing to eat before a workout, game, or race?

在開(kāi)始運(yùn)動(dòng)，游戲或者比賽之前，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) 鍛煉前15分鐘，吃塊狀糖或者其他含糖的食物。

(b) 鍛煉前30分鐘，補(bǔ)充喝蛋白奶昔或者能量棒。

(c) 鍛煉前1到4小時(shí)，吃低脂高碳水化合物食物或者點(diǎn)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)，但取決于你鍛煉的種類(lèi)，時(shí)長(zhǎng)和強(qiáng)度，你運(yùn)動(dòng)前吃什么，你的新陳代謝以及你個(gè)人的飲食愛(ài)好。

If you’re just walking briskly or cycling for30 to 60 minutes, it doesn’t matter what you eat beforehand. But if you’re about to play singles tennis, go on a three hour bike ride or run for more than an hour, whatyou eat before—and during—the activity can affect your performance and how you feel.

如果你只是快走或者騎車(chē)30到60分鐘，那之前吃什么都沒(méi)關(guān)系。但如果你要玩單人網(wǎng)球，騎3個(gè)小時(shí)的單車(chē)或者跑多于一個(gè)小時(shí)的步，那你運(yùn)動(dòng)前或者運(yùn)動(dòng)中吃的東西會(huì)影響你的表現(xiàn)和感覺(jué)。

It’s important to find what works best for you. There’s no magic pre--exercise meal, but there are somegeneral guidelines for vigorous workouts lasting more than an hour.It’s best to eat one to four hours before the activity: the shorter the time to the event, the smaller the meal orsnack should be.

找到最適合你的飲食很重要。不存在運(yùn)動(dòng)前不可思議的食物，但有一些一般的準(zhǔn)則，針對(duì)持續(xù)一個(gè)小時(shí)以上的強(qiáng)力運(yùn)動(dòng)。運(yùn)動(dòng)1到4個(gè)小時(shí)前吃東西：越靠近運(yùn)動(dòng)前，那越要少吃，無(wú)論是正餐還是小吃。

Choose foods that are high in carbs (preferably complex carbs that are not high in fiber), low in fat andmoderate in protein—such as crackers, fruit, pasta or low--fat yogurt—and 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.

選擇一些含碳水化合物比較高的食物(最好是含纖維不高的復(fù)合碳水化合物)，低脂并含適量蛋白質(zhì)的食物比較靠譜，諸如咸餅干，水果，面團(tuán)或者低脂酸奶。

目標(biāo)是保持人體內(nèi)的血糖和碳水化合物，但不多吃胃難消化的食物，這會(huì)導(dǎo)致消化不良，胃脹或者其他不適。

Why should athletes love carbs?

為什么運(yùn)動(dòng)員喜歡碳水化合物?

Carbohydrates are essential for athletic performance—in fact, for all physical as well as mental activity.They are the body’s major source of energy—in the form of glucose in the blood and glycogen (the stor-ageform of carbohydrates) in the muscles and liver—and are used more efficiently than proteins or fats. It’sparticularly important to eat enough carbs in the hours and days before prolonged activity (though special“carb--loading” regimens are no longer recommended).

碳水化合物對(duì)運(yùn)動(dòng)員的發(fā)揮很重要。事實(shí)上，對(duì)所有的心理或生理運(yùn)動(dòng)都很重要。他們是人體主要的能量源，以葡萄糖的形式存于肌肉和肝臟的血液或者糖原(碳水化合物的儲(chǔ)存模式)中。它們比蛋白質(zhì)或脂肪更加有效。在長(zhǎng)時(shí)間鍛煉的前幾個(gè)小時(shí)或者前幾天，吃足夠多的碳水化合物尤其重要。

If you’re doing strength training, shouldn’t you eat more protein than carbs beforehand?

如果你正做力量訓(xùn)練，此前難道不該多吃蛋白質(zhì)而不是碳水化合物嗎?

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?

當(dāng)然不是，主要應(yīng)側(cè)重高碳水化合物的食物。舉重或者耐力運(yùn)動(dòng)員比別人需要更多的蛋白質(zhì)，但由于他們吃很多東西，所以補(bǔ)充額外的蛋白質(zhì)不成問(wèn)題。有些研究表明，在力量訓(xùn)練之后快速補(bǔ)充蛋白質(zhì)能提高肌肉生成能力，但是，如果運(yùn)動(dòng)前的一個(gè)小時(shí)補(bǔ)充蛋白質(zhì)會(huì)怎么樣呢?

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，專(zhuān)家建議在運(yùn)動(dòng)前不要吃東西，特別是含糖的食物或者飲料，因?yàn)槟悄芴岣咭葝u素水平或者降低血糖，會(huì)使發(fā)揮變差。但是當(dāng)你開(kāi)始訓(xùn)練時(shí)，胰島素水平就下降了。并且大量研究表明只有運(yùn)動(dòng)前補(bǔ)充碳水化合物能提高發(fā)揮水平，吃其他的東西都沒(méi)用。

Again, it depends on what you’ll be doing, what you ate earlier and what you’ll 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.

同樣，這取決于你要做什么運(yùn)動(dòng)，你之前吃了什么或者你訓(xùn)練中吃了什么。如果你運(yùn)動(dòng)前一個(gè)小時(shí)確實(shí)要吃東西，那就試試一些小的低脂零食(少于200卡路里)或者少量的含糖飲料。

Is it better to get your pre--exercise calories and nutrients from liquids than from solid foods?

鍛煉前補(bǔ)充卡路里和營(yíng)養(yǎng)時(shí)，進(jìn)食液態(tài)的食物會(huì)比固態(tài)的食物更好嗎?

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 have generally found that itdoesn’t matter whether you get your pre--workout calories from food or beverages.

這兩種都好。固態(tài)食物比液態(tài)食物需要更多時(shí)間去消化，你訓(xùn)練期間這也許是好事但也可能是壞事，取決于你鍛煉的時(shí)間。但通常研究表明，你運(yùn)動(dòng)前吃東西或者喝飲料都沒(méi)太大區(qū)別。

Will fasting before exercise burn more body fat?

鍛煉前絕食會(huì)燃燒更多脂肪嗎?

No, what you eat before exercising has little or no effect on fat burning (oxidation). The body uses stored fatand carbs as fuel in varying pro-portions, depending on the length and intensity of the activities and othervariables.

不會(huì)，你鍛煉前吃什么幾乎不影響脂肪燃燒(氧化)。人體使用所儲(chǔ)存的脂肪和碳水化合物作為燃料，它們的比例取決于鍛煉的時(shí)長(zhǎng)和強(qiáng)度，或者其他因素。

Studies on fasting in athletes have produced inconsis-tent results, and when they have found extra fatburning it is very modest. And some research has shown that people burn more fat when they eatsomething before exercising than when they fast. What’s more, for most people, fasting before intense orprolonged exercise will reduce energy levels and impair performance.

研究表明運(yùn)動(dòng)員的絕食產(chǎn)生了與之前矛盾的結(jié)果，有些調(diào)查結(jié)果表明，人們?cè)谶\(yùn)動(dòng)前先絕食再進(jìn)食會(huì)燃燒更多脂肪，這是一個(gè)十分保守的說(shuō)法特別是他們發(fā)現(xiàn)額外的脂肪燃燒時(shí)候。還有，對(duì)絕大多數(shù)人來(lái)說(shuō)，在劇烈的長(zhǎng)時(shí)間運(yùn)動(dòng)之前絕食，會(huì)降低能量水平和影響發(fā)揮。

Should you eat while exercising—and what?

你鍛煉期間可以吃東西嗎?吃什么?

Yes, if you’re doing prolonged events such as long- distance running or cycling. For most people, a fewhours of sustained, vigorous activity will deplete their stored carbs, resulting in weakness, fatigue, and/orpain—what’s known as “hitting the wall.” So it’s important to eat small high--carb (again, low in fat and fiber)snacks to maintain blood sugar and fuel your muscles and brain. You can also get the carbs from beverages.

可以，如果你在做一些時(shí)間較長(zhǎng)的運(yùn)動(dòng)，比如長(zhǎng)距離跑步或者騎車(chē)。對(duì)大多數(shù)人而言，幾個(gè)小時(shí)的持續(xù)有力的鍛煉會(huì)消耗他們存儲(chǔ)的碳水化合物，導(dǎo)致虛弱，疲憊或者酸痛。這就是眾所周知的“撞墻”。因此吃一些少量高碳水化合物的零食很重要(同樣要低脂和少纖維)，有利于保持血糖平衡和為肌肉和大腦提供能量。你同樣也可以喝飲料補(bǔ)充碳水化合物。

What's the best way to stay hydrated?

保持身體水分的最好方法是什么?

If you exercise moderately for less than an hour, all you need to do is drink when you’re thirsty—and wateris fine. But for prolonged exercise, especially in hot weather, drink plenty of fluids.

如果你運(yùn)動(dòng)量少于一個(gè)小時(shí)，你只需口渴的時(shí)候喝點(diǎn)東西就好了——喝水即可。但對(duì)于長(zhǎng)時(shí)間的鍛煉，特別是夏日炎炎的時(shí)候，那要喝足夠多的液體。

The American College of Sports Medicine recommends drinking fluids (about 15 ounces for a 165-¬poundperson) at least four hours beforehand. Also drink at regular inter-vals during long workouts, even if you arenot thirsty, and drink adequately afterwards. For such endurance exercise, beverages with low to moderate sugar content as well as some potassium and sodium, such as sports drinks, are recommended.

美國(guó)運(yùn)動(dòng)藥物大學(xué)建議鍛煉前至少4個(gè)小時(shí)補(bǔ)充液體(15盎司或者165磅每人)。在長(zhǎng)時(shí)間鍛煉的休息間隔里也要補(bǔ)充，盡管你不渴，在鍛煉之后要大量補(bǔ)充液體。對(duì)于像耐力訓(xùn)練這樣的訓(xùn)練，建議喝像運(yùn)動(dòng)飲料，含有低或者中度的含糖量，同時(shí)補(bǔ)充鉀和鈉。