给跑者的5条健康饮食守则

跑者，崇尚健康的社会中，一个特殊而不断壮大的群体，他们的饮食方式该怎样才算健康而有效率呢？

5 Smart Eating Rules for Runners

给跑者的5条健康饮食守则

Stay healthy with these nutrition tips

遵循这些营养小贴士，你将保持健康。

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为训练补充能量，才能使身体变得更强壮。遵从这些明智又健康的饮食规则吧，你将从食物和跑步中获益良多。

1. Focus on unprocessed foods.

1.专注于未加工食品

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.

保持你的冰箱和厨房常备营养的，有利心脏健康的食品。比如：全麦食品，鱼类，瘦肉，蔬菜和水果。这些食品能提供基础营养素，正确地为你的训练补充能量，并能帮助跑后恢复。尝试尽量减少加工食品的摄入量吧。

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.

抛弃一日三餐的老观念吧--它对跑者完全没用。你比坐着不动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小时就小餐一顿。你会发现少食多餐能保证全天能量充沛，还可以防止老是觉得饿。

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

3.别拒绝自己喜欢的食物

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.

我们都知道不向最爱食品低头的后果：终有一天，对最爱食品的渴望像魔鬼一样爆发，然后，结局就是暴饮暴食。而允许自己少量吃一点喜欢的食品，不强制去吃那些真的真的很讨厌的食品，感觉会好一些。长远来看，少量摄入喜欢的食品会节省卡路里，因为你会更加满足而减少不理智地暴饮暴食的想法。关键在于：吃得适量。

4. Mix things up.

4.多样化

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.

别养成日复一日老吃同种食品的习惯。面食通常会成为跑者的主食，但还有其它很多健康又有趣的碳水化合物可选。比如：北非米，大米，或者藜谷（北美比较好买到）。不同的水果和蔬菜提供不同的营养素，所以，吃丰富多样的水果和蔬菜是很重要的。

5. Don't forget about protein.

5.别忘了蛋白质

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.

跑者常过多关注自己的碳水化合物摄入而忽视了蛋白质。蛋白质能提供少量能量并能修复训练中造成的组织损伤。每天的食物摄入中蛋白质应占大约15%。跑者，特别是想马拉松运动员之类的长距离跑者，应该按每磅体重0.5~0.75克的比例摄入蛋白质。比较好的蛋白质来源有：鱼类，瘦肉，禽肉，豆制品，坚果，全麦食品，蛋白，低脂牛奶，低脂奶酪和一些蔬菜。