運動飲食指南 運動之前吃啥好

What to Eat Before a Workout？

運動之前吃什麼？

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

在開始運動，遊戲或者比賽之前，吃什麼最好呢？

(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) 鍛鍊前15分鐘，吃塊狀糖或者其他含糖的食物。 (b) 鍛鍊前30分鐘，補充喝蛋白奶昔或者能量棒。 (c) 鍛鍊前1到4小時，吃低脂高碳水化合物食物或者點心。 (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)，但取決於你鍛鍊的種類，時長和強度，你運動前吃什麼，你的新陳代謝以及你個人的飲食愛好。

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30到60分鐘，那之前吃什麼都沒關係。但如果你要玩單人網球，騎3個小時的單車或者跑多於一個小時的步，那你運動前或者運動中吃的東西會影響你的表現和感覺。

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 ’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。不存在運動前不可思議的食物，但有一些一般的準則，針對持續一個小時以上的強力運動。運動1到4個小時前吃東西：越靠近運動前，那越要少吃，無論是正餐還是小吃。

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複合碳水化合物），低脂並含適量蛋白質的食物比較靠譜，諸如鹹餅乾，水果，麪糰或者低脂酸奶。

目標是保持人體內的血糖和碳水化合物，但不多吃胃難消化的食物，這會導致消化不良，胃脹或者其他不適。

Why should athletes love carbs?

爲什麼運動員喜歡碳水化合物？

Carbohydrates are essential for athletic performance—in fact, for all physical as well as mental 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).

碳水化合物對運動員的發揮很重要。事實上，對所有的心理或生理運動都很重要。他們是人體主要的能量源，以葡萄糖的形式存於肌肉和肝臟的血液或者糖原（碳水化合物的儲存模式）中。它們比蛋白質或脂肪更加有效。在長時間鍛鍊的前幾個小時或者前幾天，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?

如果你正做力量訓練，此前難道不該多吃蛋白質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 research has found that consuming some protein shortly after strength training can boost musclesynthesis, however.

What about the final hour before a workout?

當然不是，主要應側重高碳水化合物的食物。舉重或者耐力運動員比別人需要更多的蛋白質，但由於他們吃很多東西，所以補充額外的蛋白質不成問題。有些研究表明，在力量訓練之後快速補充蛋白質能提高肌肉生成能力，但是，如果運動前的一個小時補充蛋白質會怎麼樣呢？

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，專家建議在運動前不要吃東西，特別是含糖的食物或者飲料，因爲那能提高胰島素水平或者降低血糖，會使發揮變差。但是當你開始訓練時，胰島素水平就下降了。並且大量研究表明只有運動前補充碳水化合物能提高發揮水平，吃其他的東西都沒用。

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，這取決於你要做什麼運動，你之前吃了什麼或者你訓練中吃了什麼。如果你運動前一個小時確實要吃東西，那就試試一些小的低脂零食（少於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?

鍛鍊前補充卡路里和營養時，進食液態的食物會比固態的食物更好嗎？

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。固態食物比液態食物需要更多時間去消化，你訓練期間這也許是好事但也可能是壞事，取決於你鍛鍊的時間。但通常研究表明，你運動前吃東西或者喝飲料都沒太大區別。

Will fasting before exercise burn more body fat?

鍛鍊前絕食會燃燒更多脂肪嗎？

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，你鍛鍊前吃什麼幾乎不影響脂肪燃燒（氧化）。人體使用所儲存的脂肪和碳水化合物作爲燃料，它們的比例取決於鍛鍊的時長和強度，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.

研究表明運動員的絕食產生了與之前矛盾的結果，有些調查結果表明，人們在運動前先絕食再進食會燃燒更多脂肪，這是一個十分保守的說法特別是他們發現額外的脂肪燃燒時候。還有，對絕大多數人來說，在劇烈的長時間運動之前絕食，會降低能量水平和影響發揮。

Should you eat while exercising—and what?

你鍛鍊期間可以吃東西嗎？吃什麼？

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，如果你在做一些時間較長的運動，比如長距離跑步或者騎車。對大多數人而言，幾個小時的持續有力的鍛鍊會消耗他們存儲的碳水化合物，導致虛弱，疲憊或者痠痛。這就是衆所周知的“撞牆”。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），有利於保持血糖平衡和爲肌肉和大腦提供能量。你同樣也可以喝飲料補充碳水化合物。

What's the best way to stay hydrated?

保持身體水分的最好方法是什麼？

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.

如果你運動量少於一個小時，你只需口渴的時候喝點東西就好了——喝水即可。但對於長時間的鍛鍊，特別是夏日炎炎的時候，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.

美國運動藥物大學建議鍛鍊前至少4個小時補充液體（15盎司或者165磅每人）。在長時間鍛鍊的休息間隔裏也要補充，儘管你不渴，在鍛鍊之後要大量補充液體。對於像耐力訓練這樣的訓練，建議喝像運動飲料，含有低或者中度的含糖量，同時補充鉀和鈉。