胜利运动营养
经常运动的人有特殊的营养需求. 了解什么时候吃什么,喝什么可以提高你的表现. 正确的饮食可以让你感觉良好,并在你的一生中保持健康.
活动定义
- 耐力. 持续一小时或更长时间的剧烈活动. 例如长跑、骑自行车和越野滑雪.
- 高强度. 最大或接近最大努力的短暂爆发. 例子包括举重和短跑.
- 温和的. Physical exertion difficult enough to increase your heart rate and cause heavy breathing, 但很容易维持超过30分钟. 例子包括有氧运动、打篮球和快走.
- 低强度. 包括主要肌肉群运动的日常活动. 例如走楼梯,走到商店和洗车.
活动如何影响卡路里和蛋白质的需求
The best diet for all athletes consists of 55 percent to 65 percent of total calories from carbohydrate, 25%到30%来自脂肪,10%到20%来自蛋白质.
- 耐力. 耐力活动的能量需求很高. It is important that the body has adequate fuel stores for activities of long duration. 精英运动员, 比如马拉松运动员或铁人三项运动员, 能量需求通常高达3,000 to 5,每天1000卡路里. 这些运动员对蛋白质的需求也增加了. Once the body's carbohydrate stores are depleted, muscle protein is broken down for energy. 如果你经常进行耐力运动, 你的卡路里和蛋白质需求在建议范围的上限.
- 高强度. High-intensity sports affect nutritional needs in different ways based on the activity and the person's body size. These athletes have increased calorie needs, though not as high as endurance athletes. 举重运动员确实比普通人需要更多的蛋白质. 事实上, protein intake in excess of the recommended levels does not increase muscle mass or strength and can lead to dehydration, 骨质疏松症 还有肾脏疾病.
如果你定期进行高强度的活动, your calorie needs are at the middle of the recommended range and your protein needs are at the upper end of the recommended range. - 中等强度. 温和的-intensity sports increase your caloric needs depending on the frequency and duration of your activity. 在一般情况下, be sure you are consuming adequate calories by eating at least the lower end of the recommended range. Consistently under-eating will eventually lead to fatigue and hinder your athletic performance.
- 低强度. 低强度的活动不会改变卡路里和蛋白质的需求. These activities are important to include on a daily basis for general health benefits.
能量和蛋白质的范围为活跃的个体
计算你的卡路里需求:
- 把你的体重(磅)除以2.用千克来表示你的体重.
- 将体重(公斤)乘以27到30(取决于你的活动量).
- 平均每天每运动10分钟增加100卡路里的热量.
计算蛋白质需要量:
把你的体重(千克)乘以1.0 to 1.2 (depending on your activity level) to get the total grams of protein you need each day.
例子:
对于一个体重140磅,平均每天跑60分钟的女人来说, 每周五天, 每周举重两次;
- 140 / 2.2 = 63.体重6公斤
- 63.6 x 28 =每天1780卡路里
- 1780 + (6 × 100) =每天2380卡路里
- 蛋白质需求:63.6公斤x 1克蛋白质=每天64克蛋白质
运动前进食
所有类型的身体活动, 目标是吃一小块, 运动前2 - 4小时均衡饮食. This will supply your muscles with adequate energy and allow your digestive system time to break down the food and make it available for energy.
选择富含复合碳水化合物、适量蛋白质和低脂肪的食物.
碳水化合物的定义:
- 简单碳水化合物. Single or double units of sugar that are quickly and easily absorbed by the body to be used for energy. 例如硬糖、苏打水和果冻.
- 复合碳水化合物. 也被称为淀粉, these are composed of many sugar units that the body must split into single units to use for energy. 例如意大利面和面包.
活动前餐样
- 一杯全麦麦片,一杯脱脂牛奶,一根香蕉和6盎司低脂酸奶
- 火鸡三明治配两片全麦面包, 4盎司的火鸡胸肉, 生菜蕃茄片, 一汤匙芥末和10个椒盐脆饼
其他技巧
- Avoid foods that are especially high in fiber, such as raw vegetables, dried fruits, and nuts.
- 不要在比赛或表演当天尝试新食物.
- 在你的比赛中,每天都要摄入足够的液体.
- 避免一次吞下大量的水. 这可能会导致腹胀,减慢你的速度或导致胃痉挛. 运动时每20分钟喝半杯水.
- 如果你不能在运动前两到四个小时吃饭, 在比赛前一小时吃点富含复合碳水化合物的零食, 蛋白质含量适中,脂肪含量低. Good choices are a granola bar with 8 ounces of orange juice or a peanut butter and jelly sandwich.
第二天早上锻炼的时候
- 前一天晚上, eat a large well-balanced dinner that is high in complex carbohydrates and also contains some protein and fat.
- 睡前一小时左右吃一些高碳水化合物的零食, 比如一根香蕉或6盎司酸奶.
- 如果可能的话, 早上第一件事就是吃一小块高碳水化合物的零食, 比如一片全麦吐司加果酱或8盎司果汁.
运动时吃东西
对于耐力运动,你在比赛过程中需要能量来源. This should be a simple carbohydrate that can be rapidly absorbed and utilized by the body.
When your activity will exceed 90 minutes, aim to consume 15 grams of carbohydrate every 30 minutes. Good sources include high-carbohydrate sports drinks, energy gels and certain sugary candies. 确保你选择的食物不含果糖. 这种糖经常引起胃痉挛, 气和腹泻, 哪些因素会妨碍运动并引起腹痛.
运动后进食
Recovery eating should be considered an essential part of training for all activities. Research shows that athletes who ate a recovery snack on a regular basis immediately following a training session had decreased muscle soreness and improved nutrient utilization, 是什么让他们在下一次训练中表现更好.
- Eat a high-carbohydrate, moderate protein and low-fat snack within 15 minutes of completing exercise. 这种零食应该提供200到300卡路里的热量. 例如一杯8盎司的巧克力牛奶, 涂有花生酱的香蕉或全麦面包, 或者低脂酸奶加一勺格兰诺拉麦片或杏仁.
- 运动后两小时内进食均衡. 如果你已经完成了耐力或高强度的运动, this meal should be high in calories to account for the extra energy used in your activity.
试试以下自制恢复奶昔的配方. 在搅拌器中混合:
- 一杯脱脂牛奶
- 1/4杯低脂酸奶
- 一个香蕉
- 半杯草莓(切片)
- 一汤匙巧克力糖浆
- 两到四块冰块,根据稠度而定
- 要添加蛋白质,还可以添加1汤匙脱脂奶粉
一份的营养成分如下:260卡路里, 12克蛋白质, 1克脂肪.
需水量和活动量
在身体活动中,水有许多重要的功能. 它可以使身体降温, maintain adequate blood flow to working muscles and allow for the body's basic functions to continue to work. Relying on sense of thirst will not keep you properly hydrated because the body's thirst mechanism is dulled during exercise. 当你感到口渴时,你已经处于轻度脱水状态.
使用以下提示作为保持充足水分的起点. Then monitor weight changes and the color of your urine to determine your own fluid needs following activity. 当你水分充足时,你的尿液会是透明的或颜色很淡. 当你的身体脱水时,你的尿液会是深色的.
- 运动前. Drink 20 to 40 fluid ounces (or 3 to 5 cups) of water over the two to three hours before activity and another 4 to 8 ounces every 15 to 20 minutes prior to starting exercise.
- 在运动中. 每运动20到30分钟,要喝4液盎司(1/2杯)的水.
- 运动后. Immediately after exercise, drink 16 fluid ounces (2 cups) of water for every pound of weight lost. 这就要求你在运动前后都称一下体重. 因为这在某些情况下可能不实际, 在活动前后称一下体重, 当你有一个秤,并使用它作为一个基本的指导.
最好的补充饮料是水. 可以使用运动饮料,尽管它们可能含有高糖和高热量. These drinks are only beneficial if you have performed an endurance activity for more than 60 minutes or if you are exercising in an especially hot or humid climate.
了解更多
从以下来源了解更多关于运动营养的信息:
- 耐力运动营养学,苏珊娜·吉拉德·埃伯利著
- 好好玩,好好吃,作者:苏珊·斯蒂恩和黛比·詹宁斯
- 高性能营养,苏珊·克莱纳著
- 南希·克拉克的运动营养指南南希·克拉克
加州大学旧金山分校健康医学专家已经审查了这些信息. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.