Foods For Performance | 增进运动表现的食物

发布时间:2020-01-09
文章来源:F45 Rowland
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    你所需要的就是好的运动表现,生活健康。在这一层面上,“超级食物”这个时下流行的词已经很常见了。超级食物获得了媒体和网络的广泛关注,在于它们浓缩的营养价值,你被告知只要吃下超级食物就能获得你想要的效果。

    关键字: 增进运动

    All you want is to perform and live the healthiest life you can, and within this sphere, the words ‘superfood’ are all but too present. Superfoods have gained much media hype and attention in light of their concentrated nutrient profiles and you are almost told to only eat these for your results. But the reality of this is there is no one food to eat for your success, nor there is just one exercise to do to lose 10kg in a week. Your foods for performance aren’t anything new or revolutionary, they’re there to supply your body with the nutrition it needs to support your training program and recovery.

    你所需要的就是好的运动表现,生活健康。在这一层面上,“超级食物”这个时下流行的词已经很常见了。超级食物获得了媒体和网络的广泛关注,在于它们浓缩的营养价值,你被告知只要吃下超级食物就能获得你想要的效果。但是现实中,没有一样食物可以做到只需吃一种就能成功,也没有一种训练能让你在一周之内减掉10kg。你获取的食物只不过是新产物罢了。它们为你的身体提供所需营养,帮助你完成训练计划和恢复体能。

     

    Protein

    Protein foods should be consumed at all main meals and snacks, given their role in supporting recovery and satiety (how full you feel). Protein foods can either be plant-based sources, including legumes, nuts, and tofu, or from animal sources including meat, fish, poultry, dairy products and eggs. You should be aiming to consume approximately 20-40g protein at main meals, and 10-30g for snacks, as this allows an effective distribution throughout the day to help curb those cravings when in an energy deficit for the F45 challenge. Using the F45 app can assist with nutritional profiles.

     

    蛋白质

    蛋白质食物应该是主食和小食种不可或缺的一部分,鉴于它能够增进身体修复功能和饱腹感。蛋白质食物可以来源于植物,包括豆类,坚果和豆腐,或者也可以来自动物蛋白,包含肉类,鱼,家禽,乳制品和鸡蛋。你的目标应该在主食中消耗20-40蛋白质,10-30g零食,可以让你在一天之内有效地分配蛋白质,为全身供能,帮助你在进行F45挑战赛过程中,抑制能量不足带来的困扰。使用F45小程序,帮助你了解食物营养配比。

     

    Colour

    Your meal isn’t complete without a pop of colour in the form of fruit and/or vegetables. These are the real superfoods; rich in micronutrients that support many metabolic pathways in your body that contribute relatively low energy value, therefore including them skyrockets the nutritional quality of your meal or snack. As a guide, your plate or bowl for main meals should be roughly 50% vegetables and your snacks should look to complement a serving of fruit with protein, such as Greek yoghurt and berries. Make colour a non-negotiable to ensure you’re optimizing quality nutrition in a deficit.

     

    色彩

    你的食物,如果缺少了各色蔬菜和水果那就不是一顿完整的主食。这些才是真正的超级食物,丰富的微量元素,能够支持你身体中的多种代谢方式,贡献相对低的能量值。主食或者零食中加入这些,能快速升级你的营养质量。作为参考,你盘中或者碗中的主食需要有占比50%左右的蔬菜,在你的零食中,需要加入一些额外的富含蛋白质的水果,例如希腊酸奶加浆果。让色彩成为不可或缺的因素,确保在能量不足的情况下能够优化你的营养摄入。

     

    Healthy fats

    These should not be avoided, only included in small amounts. Healthy fats, or unsaturated fats, have an important role in satiety, the absorption of fat-soluble vitamins and contain anti-inflammatory properties. These include, but not limited to, avocado, nuts, seeds, olive oil, and oily fish. Aiming to include a thumb-size serving at main meals, and a light sprinkle at snacks helps curb cravings between feeding times and diversifies the range of micronutrients you’re including in your day. Although they do carry many benefits, adhering to the serving size helps to minimize excess energy intake.

     

    健康脂肪

    这些不应该避免,只需要小量摄取就好。健康脂肪,或者不饱和脂肪酸,对产生饱腹感起到重要的左右。对脂溶性维生素的吸收和对抗炎方面起到重要的作用。这些包括但不限于,牛油果,坚果,种子,橄榄油和油性鱼类。主食的目标设定为一个大拇指的量,零星洒在零食上食用,能够帮助克制饭间饥饿感,在一天中获取不同种类的微量营养素。尽管它们确实有很多益处,但是也需要控制摄入量,避免超过能量摄入推荐值。

     

    High-Quality Carbohydrates

    Carbohydrate foods are your primary fuel source during high-intensity exercise and should be included on training days. Carbohydrate foods consist of wholegrain breads and cereals, rice and pasta, fruit and vegetables, and dairy products, and once digested they are broken down into sugars for you to burn. Choosing wholegrain varieties is higher in fiber, which helps control the release of the sugars into the bloodstream leading to a steady energy flow throughout the day that contributes to improved mental and physical performance. On training days when energy output is higher, including roughly a fist size of a carbohydrate food at main meals is important for recovery, however, on non-training days your body doesn’t need as much energy coming from these foods, so limiting the serving size can assist in maintaining an energy deficit.

     

    高品质碳水化合物

    在进行高强度的训练中,碳水化合物是你的主要能量来源,也需要包括在日常训练日中,碳水化合物主要包含全麦面包,麦片,米饭和意面,水果以及蔬菜,乳制品中。一旦消化,它们很快就能分解成糖原,进入到血液中去,在全天中带来稳定的能量提升,从而提高身体和头脑的表现。在训练日,当能量消耗比较高,在主食中加入拳头大小的碳水食物便于身体恢复。但是在非训练日中,你的身体不需要来自食物中过量的碳水补充,所以限制供应的量能够帮助稳定能量赤字。

     

    Fluids

    Meeting your daily target of 2-3L of water prevents the adverse side effects of dehydration, such as impaired mental and physical performance, and helps us to stay full, thus mitigating cravings. Keep a bottle with you at work, take it to your classes, and finish each meal with a big glass.

    Overall, your foods for performance come down to diversifying your intake across all the food groups and looking for ways to optimise meals with nutrient-dense foods.

     

    水分

    每天的水分摄入目标设定在2-3L,能够防止身体由于缺水而产生的负面影响,例如受损的身体和头脑表现,帮助我们保持饱腹感,减少饥饿感。工作时身边备好一个水杯,带水杯去教室或者吃饭的时候桌上放一大杯水。

     

    总的来说,你如何饮食,重点在于扩大你的饮食内容,各种食物类别都要涉及,通过营养丰富的食物种类,找到最优化的饮食方案。


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