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

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?

如果你正做力量训练，此前难道不该多吃蛋白质而不是碳水化合物吗?

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?

当然不是，主要应侧重高碳水化合物的食物。举重或者耐力运动员比别人需要更多的蛋白质，但由于他们吃很多东西，所以补充额外的蛋白质不成问题。有些研究表明，在力量训练之后快速补充蛋白质能提高肌肉生成能力，但是，如果运动前的一个小时补充蛋白质会怎么样呢？

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.