Refueling and Rehydrating after Workout（训练后的能量补给)

小臭贝

This week’s Speedo Tip of the Week comes from Dr. Andrew Gregory of Vanderbilt University and professor Joel Stager of Indiana University. The two experts offer advice on rehydrating and refueling after workout.
本周的Speedo贴士来自范德比尔特大学的安德鲁. 格雷戈里博士（Andrew Gregory）和印第安纳大学的约耳书教授（Joel Stager）。这两位专家给我们提供了关于训练后的能量补给的建议。

The Tip:
A workout doesn't stop when an athlete leaves the pool. It's over when the body is re-hydrated and refueled.
当运动员离开泳池后，训练消耗并没有停止。当身体重新“充电”后，才停止。

"I tell athletes to think of recovery nutrition as phase two of a workout," said Dr. Andrew Gregory, team physician at Vanderbilt University in Nashville, Tenn. "The ability to perform at a high level the next day is dependent on how well the body recovers depleted energy stores and repairs muscles."
安德鲁. 格雷戈里博士说：“我告诉运动员们，要把恢复当作运动的第二个阶段。第二天能否高水平发挥取决于身体是否能够很好的恢复衰竭的能量并修复肌肉组织。”

The foods best equipped to help with recovery are a mix of carbohydrates and proteins. Carbohydrate, found in colorful fruits, yogurts, breads, cereals and more, is the prime source of energy. Protein, found in such foods as peanut butter, nuts and energy bars, is needed to help repair muscles. Drinks that contain carbohydrates and sodium, such as sports drinks, also are important because they replenish the fluids and nutrients lost by sweat.
能够帮助身体恢复的最佳食品应该是碳水化合物和蛋白质的混合物。碳水化合物在各种水果、酸奶酪、面包、谷类中很多，是能量的主要来源。蛋白质在花生酱、各种坚果和能量条（例如巧克力条？）中很多，可以帮助修复肌肉。含有碳水化合物和钠的饮料，例如运动饮料，也很重要，因为它可以补充因为出汗而流失的液体和营养成分。

Timing is key. Athletes have a 45-minute window of opportunity to maximize recovery, said Joel Stager, professor of kinesiology at Indiana University and coach for the Councilman Center Swim Club, a USA Swimming club in Bloomington, Ind.
“时机很关键。运动员（在运动后）有45分钟左右的时间来最大化恢复体能。”约耳书教授说道。他不但是印第安纳大学的运动机能学的教授，也是Councilman中心游泳俱乐部的教练，这家游泳俱乐部位于印第安那州布鲁明顿。

"Athletes who eat and drink soon after practice have a distinct advantage over competitors who do not," Stager said.
他还说：“那些在训练后马上补充饮食的运动员们与那些不那么做的人相比，有明显的优势。”

In fact, muscle cells become resistant to absorbing nutrients after two hours, said Stager, author of a study on the surprising benefits of chocolate milk as a recovery drink. The study, conducted on Indiana University athletes in 2004, showed that subjects who drank chocolate milk directly after morning practice were better able to perform during the afternoon practice.
“实际上，肌肉细胞在（运动之后）2小时后，开始拒绝吸收营养元素。”Joel Stager曾撰写了一篇研究文章，关于巧克力奶作为恢复饮料的惊人的益处。这项研究显示了运动员在早晨训练后立刻饮用巧克力奶，会在下午的训练中表现出色。

There are several reasons for this benefit: liquids are absorbed more quickly than solids, the carbs and calories of chocolate milk help compensate for weight loss; the sugar provides extra energy; and the pleasant taste makes it palatable for athletes who aren't inclined to eat or drink after practice, said Stager.
“（巧克力奶的）益处有几个原因：液体比固体能够更快的被人体吸收，巧克力奶中的碳水化合物和卡路里能够帮助补偿体重的损失，糖分可以提供额外的能量，巧克力奶的美味让那些在训练后不太饮食的运动员也可以接受。”

Whether swimmers drink chocolate milk or not, they need to see their training as a 24-7 process, said Stager.
“不论游泳运动员是否喝巧克力奶，他们需要把他们的训练当作一个24-7的过程。”

"Eating right, as a key part of that process, may be ultimately as important as swimming up and down the pool,” Stager said. “Athletes who practice proper recovery nutrition on a daily basis can train better, ultimately leading to faster times when it really counts."
“正确的饮食，是恢复过程的关键部分，可能最终会和在池中游泳一样重要，”Joel Stager说，“在营养恢复上做得好的运动员也能训练得好，最终导致用更快的时间达到训练目标。”