运动饮食篇运动之前吃啥好_BEC初级作文

运动饮食篇运动之前吃啥好

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).