大学英语听力训练：跑步者如何保持平衡的饮食

大学英语听力训练：跑步者如何保持平衡的饮食
跑步运动员都有特别的营养需求，满足了这些需求才能获得表现。

Runners have special nutritional needs; fulfill them for maximum performance.
你需要
You Will Need
平衡的饮食
A balanced diet
复杂的碳水化合物
Complex carbs
瘦肉蛋白
Lean protein
好的脂肪
Good fats
高纤维，富含水的食物
High-fiber, water-rich foods
运动饮料
Sports drinks
步骤
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Steps
1.划分热量
STEP 1 Divide your calories
50%至60%的热量来自碳水化合物，20%至25%的热量来自脂肪，15%至25%的来自蛋白质。

如果每天摄入1,800卡路里的热量，其中900至1,000卡来自碳水化合物，包括水果，蔬菜和谷物。

大约400卡来自脂肪，是好的脂肪，比如坚果和橄榄油；另外400卡左右来自蛋白质，
比如牛肉，鸡肉和鱼。

Get 50 to 60 percent of your calories from carbohydrates, 20 to 25 percent from fat, and 15 to 25 percent from protein. If you eat 1,800 calories a day, 900 to 1,000 would come from carbs, which include fruits, vegetables, and grains; about 400 would come from fat, preferably good fats like nuts and olive oil; and another 400 or so would come from protein, such as beef, chicken, or fish.
脂肪含量低于25%会增加受伤的风险。

Going below 25 percent fat may increase your risk of injury.
2.选择合适的食物
STEP 2 Choose the right foods
主要食用复杂的碳水化合物，这意味着蔬菜，水果和全谷物。

坚
持食用瘦肉蛋白，比如鸡肉和鱼，以及不饱和脂肪，例如坚果和橄榄油。

Eat mainly complex carbohydrates, which means vegetables, fruits, and whole grains. Stick with lean protein, like chicken and fish, and unsaturated fats, like those in nuts and olive oil.
3.食用时间
STEP 3 Time your eating
每天的绝大部分碳水化合物在跑步前一两个小时食用，为跑步提供能量，跑步结束后两小时内再食用一些，补充能量储备。

选择纤维和水分丰富的食物，比如菠菜和葡萄。

Eat most of your daily carbohydrate calories an hour or two before running, to provide fuel for your run, and within twohours of finishing, to replenish your energy stores. Pick ones that are rich in fiber and have high water content, like spinach and grapefruit.
4.注意范围
STEP 4 Stay within your range
如果你计划减肥，摄入的热量不要超过燃烧的热量，否则无论你跑多少都会变胖。

If you're trying to lose weight, don't eat more calories than you are burning, or you'll gain weight no matter how much you're running.
用体重的数字乘以13，就能够得到维持当前的体重所需的热量。

每跑1英里能够燃烧100卡的热量。

Multiply your weight by 13 for the calories you need to maintain your current weight. You burn about 100 calories for every mile you run.
5.补水
STEP 5 Stay hydrated
跑步前一两个小时饮水。

如果你计划跑步超过一个小时，喝点运动饮料而不是水。

运动饮料能够替换身体在长跑中损失的电解质，其中的钠能够协助你补水。

为了确定跑步前需要喝多少水，裸体称一下体重，然后穿上衣服，长跑，然后再裸体称一下体重。

通过出汗减轻的每磅体重，需要补充16盎司的液体。

Drink water an hour or two before you run. If you're planning to run for more than an hour, have a sports drink instead of water. It will help replace the electrolytes your body loses during a long run and the sodium will help you retain water.To determine how much water you need to drink before a run, weigh yourself naked, get dressed and go for a hard run, and reweigh yourself in the buff. For every pound of weight you dropped in sweat, you need to take in 16 ounces of liquid.
6.正常食用碳水化合物
STEP 6 Don't carbo-load
忘记以前建议的，长跑前几天严重限制碳水化合物的摄入，然后跑步前又狼吞虎咽。

最近的研究建议重大赛事三天之前正常食用碳水化合物，然后随后的几天包括长跑当天的早上增加70%的碳水化合物。

Forget the old advice about severely limiting your carbs several days before a long-distance race and then gorging on them right before it. Recent research advises eating normally until three days before the big race, then increasing to a
70-percent carb diet up to and including the morning of a long run.
根据一项研究，与传统的观点不同，跑步运动员晚年时的膝盖问题和肌肉骨骼疼痛比非跑步运动员要少。

Contrary to popular belief, runners have fewer knee problems and musculoskeletal pain in their later years than nonrunners,according to a study.。