![](/-/media/project/ucsf/ucsf-health/education/hero/winning-sports-nutrition-2x.jpg?h=1112&iar=0&w=2880&hash=A23EEBD59EFEC1CCAD68B94718CE4F56)
Winning Sports Nutrition
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.
Activity definitions
- Endurance. 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.
- High intensity. Short bursts of maximum or near maximum effort. Examples include weight lifting and sprinting.
- Moderate. 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.
- Low intensity. 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.
How activities affect calorie and protein needs
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.
- Endurance. 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. For elite athletes, such as marathon runners or triathletes, energy needs are often as high as 3,000 to 5,000 calories per day. These athletes also have increased protein needs. Once the body's carbohydrate stores are depleted, muscle protein is broken down for energy. If you regularly perform endurance activities, 你的卡路里和蛋白质需求在建议范围的上限.
- High intensity. 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. In fact, protein intake in excess of the recommended levels does not increase muscle mass or strength and can lead to dehydration, osteoporosis and kidney disease.
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. - Moderate intensity. Moderate-intensity sports increase your caloric needs depending on the frequency and duration of your activity. In general, 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.
- Low intensity. 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
To calculate your calorie needs:
- Divide your body weight in pounds by 2.2 to get your weight in kilograms.
- 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.
To calculate your protein needs:
Multiply your weight in kilograms by 1.0 to 1.2 (depending on your activity level) to get the total grams of protein you need each day.
Example:
对于一个体重140磅,平均每天跑60分钟的女人来说, five days per week, and lifts weights twice a week:
- 140 / 2.2 = 63.6 kilograms body weight
- 63.6 x 28 = 1780 calories per day
- 1780 + (6 x 100) = 2380 calories per day
- Protein needs: 63.6公斤x 1克蛋白质=每天64克蛋白质
Eating before you exercise
For all types of physical activity, aim to eat a small, 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.
Carbohydrate definitions:
- Simple carbohydrates. Single or double units of sugar that are quickly and easily absorbed by the body to be used for energy. Examples include hard candy, soda and jelly.
- Complex carbohydrates. Also known as starch, these are composed of many sugar units that the body must split into single units to use for energy. Examples include pasta and bread.
Sample pre-event meals
- 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 ounces of turkey breast, lettuce and tomato slices, 1 tablespoon of mustard and 10 pretzels
Other tips
- 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.
- Avoid gulping large amounts of water at a time. 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, moderate in protein and low in fat. Good choices are a granola bar with 8 ounces of orange juice or a peanut butter and jelly sandwich.
When exercising early the next morning
- The night before, 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, such as a banana or 6 ounces of yogurt.
- If possible, 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.
Eating while you exercise
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. This type of sugar often causes stomach cramps, gas and diarrhea, 哪些因素会妨碍运动并引起腹痛.
Eating after you exercise
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. In a blender, combine:
- 1 cup nonfat milk
- 1/4 cup low-fat yogurt of choice
- One banana
- 1/2 cup strawberries (sliced)
- 1 tablespoon of chocolate syrup
- 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 grams protein, 1 gram fat.
Water needs and activity
在身体活动中,水有许多重要的功能. It serves to cool the body, 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.
- Before exercise. 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.
- During exercise. 每运动20到30分钟,要喝4液盎司(1/2杯)的水.
- After exercise. 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, weigh yourself before and after an activity, 当你有一个秤,并使用它作为一个基本的指导.
The best replenishment drink is water. 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.
Learn more
从以下来源了解更多关于运动营养的信息:
- Endurance Sports Nutrition, by Suzanne Girard Eberle
- Play Hard, Eat Right, by Susanne Steen and Debbi Jennings
- High Performance Nutrition, by Susan Kleiner
- Nancy Clark's Sports Nutrition Guidebook, by Nancy Clark
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.