5 Smart Eating Rules for Runners

給跑者的5條健康飲食守則

Stay healthy with these nutrition tips

遵循這些營養(yǎng)小貼士，你將保持健康。

Runners need to eat healthy to fuel their workouts properly and help build stronger bodies. Follow these sensible and healthful eating rules to get the most out of your food -- and your runs.

跑者要吃得健康才能合理地為訓(xùn)練補充能量，才能使身體變得更強壯。遵從這些明智又健康的飲食規(guī)則吧，你將從食物和跑步中獲益良多。

1. Focus on unprocessed foods.

1.專注于未加工食品

Try to keep your fridge and pantry stocked with foods that make up a nutritious, heart-healthy diet, such as whole grains, fish, lean meats, vegetables and fruits. They'll provide essential nutrients, help fuel your workouts properly and aid in your post-run recovery. Try to minimize the amount of processed foods you eat.

保持你的冰箱和廚房常備營養(yǎng)的，有利心臟健康的食品。比如：全麥食品，魚類，瘦肉，蔬菜和水果。這些食品能提供基礎(chǔ)營養(yǎng)素，正確地為你的訓(xùn)練補充能量，并能幫助跑后恢復(fù)。嘗試盡量減少加工食品的攝入量吧。

2. Eat small meals throughout the day.

2.少吃多餐

Throw the notion of three large meals a day out the window -- it doesn't work for runners. You need more calories during the day than sedentary people, so it's better to spread them out with a small meal every three to four hours. You'll find that eating mini meals will help maintain your energy levels throughout the day and keep you from feeling hungry all the time.

拋棄一日三餐的老觀念吧--它對跑者完全沒用。你比坐著不動的普通人需要更多的卡路里。所以，最好是把一日三餐打散，每3到4小時就小餐一頓。你會發(fā)現(xiàn)少食多餐能保證全天能量充沛，還可以防止老是覺得餓。

3. Don't deny yourself the foods you love.

3.別拒絕自己喜歡的食物

We all know what happens if you don't give in to your favorite foods: One day you'll have a monster craving and end up overindulging. It's better if you allow yourself small portions of the foods you love and not force yourself to eat foods you really don't like. In the long run, it will save you calories, because you'll feel more satisfied and you'll be less likely to binge and eat mindlessly. Eating in moderation is the key.

我們都知道不向最愛食品低頭的后果：終有一天，對最愛食品的渴望像魔鬼一樣爆發(fā)，然后，結(jié)局就是暴飲暴食。而允許自己少量吃一點喜歡的食品，不強制去吃那些真的真的很討厭的食品，感覺會好一些。長遠來看，少量攝入喜歡的食品會節(jié)省卡路里，因為你會更加滿足而減少不理智地暴飲暴食的想法。關(guān)鍵在于：吃得適量。

4. Mix things up.

4.多樣化

Try to not get into the habit of eating the same foods day after day. Pasta often becomes a staple of a runner's diet, but there are lots of other healthful and interesting carb choices for runners, such as couscous, rice or quinoa. Different fruits and vegetables supply different nutrients, so it's important that you eat a variety of fruits and vegetables too.

別養(yǎng)成日復(fù)一日老吃同種食品的習(xí)慣。面食通常會成為跑者的主食，但還有其它很多健康又有趣的碳水化合物可選。比如：北非米，大米，或者藜谷（北美比較好買到）。不同的水果和蔬菜提供不同的營養(yǎng)素，所以，吃豐富多樣的水果和蔬菜是很重要的。

5. Don't forget about protein.

5.別忘了蛋白質(zhì)

Runners focus so much on consuming their carbs that their protein needs sometimes get forgotten. Protein is used for some energy and to repair tissue damaged during training. Protein should make up about 15% of your daily intake. Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.

跑者常過多關(guān)注自己的碳水化合物攝入而忽視了蛋白質(zhì)。蛋白質(zhì)能提供少量能量并能修復(fù)訓(xùn)練中造成的組織損傷。每天的食物攝入中蛋白質(zhì)應(yīng)占大約15%。跑者，特別是想馬拉松運動員之類的長距離跑者，應(yīng)該按每磅體重0.5~0.75克的比例攝入蛋白質(zhì)。比較好的蛋白質(zhì)來源有：魚類，瘦肉，禽肉，豆制品，堅果，全麥食品，蛋白，低脂牛奶，低脂奶酪和一些蔬菜。