运动饮食篇 运动之前吃啥好(上)

What to Eat Before a Workout？

运动之前吃什么？

What’s 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 you’re just walking briskly or cycling for30 to60 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。

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 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.

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