[外文游泳文献] Refueling the Body After Workout(训练后的身体充电)

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小臭贝 发表于 2011-3-1 21:29:35
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This week’s Speedo Tip of the Week comes from 1992 Olympic gold medalist and professional chef, Nicole Haislett. Haislett offers some advice on refueling the body after a workout and shares a recipe for low-fat granola that contains carbohydrates, protein, fiber and plenty of vitamins and minerals.  
本周的Speedo小贴士来自于1992年的奥运冠军得主、专业营养师妮可海斯利特的一些建议,这些建议主要是关于如何进行训练后的身体恢复,同时和大家分享一份低脂燕麦花卷:它含有碳水化合物、蛋白质、纤维、大量的维生素和矿物质。

Haislett’s Tip:
海斯利特的贴士

Without getting too scientific, our bodies – specifically our muscles – need fuel, and the only energy source that can power them is ATP (adenosine triphosphate).  Our muscles store enough ATP for just a very short time.  
毋庸置疑,我们的身体----特别是肌肉组织----需要“充电”!对他们来说,唯一能利用的能量是ATP(三磷酸腺苷)。正常情况下,肌肉储存的ATP只能维持段时间的使用。


For back-up, our energy system is supplied by fat, carbohydrates and protein throughout the duration of aerobic exercise.  As a swimmer’s body struggles to keep up with the demand placed on it by its muscles, breakdown occurs.  
我们身体内的能量系统储存了脂肪、碳水化合物、蛋白质,它们通过氧化作用给身体提供能量。作为游泳运动员,需要长时间的运动肌肉以达到目的,那么疲劳就产生了。


Athletes can recover more effectively, work out harder more frequently, increase muscle mass and enhance physical adaptations by not only watching what they eat, but when they eat it.
运动员恢复的速度相对较快,能承受更频繁的大强度运动,增大肌肉质量和加强身体承受能力。这些,不仅仅从他们吃的东西能看出来,而且可以从他们什么时候吃看出来。


I received a lot of e-mails from readers about nutrition – what they should eat after workouts, and so on. One that really stuck with me, however, was about swimmers skipping breakfast because they were going straight from morning practice to school and didn’t have time to eat. That’s not a good idea.  
我收到很多的读者来信,询问关于营养的问题----运动后应该吃什么等等的问题?有一个问题深深的引起我的关注:那是关于运动员由于时间的问题而不吃早餐,因为完成晨练后需要匆匆忙忙的赶去学校上课!我要说,这是非常不好的习惯!


It’s important to refuel your body after workout, and that window of opportunity is open for just 30 minutes after exercise.  
训练后身体需要“充电”,这个非常的重要!运动后的最佳进食时间窗口只有30分钟。
 楼主| 小臭贝 发表于 2011-3-1 21:29:46
I want to share a recipe from my mother-in-law for low-fat granola. It’s great tasting and extremely healthy.  
我打算和大家分享我婆婆的一份食谱:低脂燕麦面包,它的口感十足,同时还是非常健康的饮食。


It contains carbohydrates, protein, fiber and plenty of vitamins and minerals.  The fats present are monounsaturated – the good kind.  It can be made in large batches, stored for up to a month in the freezer, or a week at room temperature in an airtight container. It’s a convenient snack for a swimmer on the run and is much healthier than many store-bought granolas, which are usually high in saturated fat and contain lots of preservatives.
它富含碳水化合物、蛋白质、纤维以及大量的维生素和矿物质,含有单一不饱和脂肪----对人体有益的那种。这种食品可以大批量生产,在冰箱里的储存期甚至可达一个月,室温下的密闭包装也可达到一周!对于游泳者来说,这是一种非常方便,而且非常健康的小食品,特别是相对于平常超市购买的面包类食品,它们一般都含有大量的饱和脂肪或者防腐剂。
 楼主| 小臭贝 发表于 2011-3-1 21:30:01
4 Cups Old Fashioned Oats
4杯燕麦粉;
¼ Cup Honey
¼杯蜂蜜;
1 ½ Cups Sliced Almonds
1 ½杯杏仁片;                           
¼ Cup Canola Oil
¼杯芥花籽油;
1 Cup Plain Shelled Pumpkin Seeds
1杯脱壳南瓜籽;
1 tsp. Vanilla
1小勺香草;
½ Cup Light Brown Sugar  
½  杯红糖;
1 ½ Cup Dried Cranberries or Raisins
1 ½杯干莓或者葡萄干;
½ tsp. Cinnamon
½小勺肉桂;
1 Cup Sliced Dried Apricots
1杯干杏片;
½ tsp. Salt
½小勺盐
 楼主| 小臭贝 发表于 2011-3-1 21:30:14
* Preheat oven to 350 degrees.  In a large bowl, mix together oats, almonds, pumpkin seeds, brown sugar, cinnamon and salt.
将烤箱预热到350度。然后将燕麦,杏仁,南瓜子,红糖,桂皮和盐放入一个大碗内进行混合;


* In a small sauce pan, warm honey and oil over low heat.  Stir in vanilla.
将蜂蜜和油放入一个小平底锅,用低热加温,并将香草搅拌进去;


* Pour honey mixture over oat mixture, and gently stir to combine.
将蜂蜜混合物缓缓倒入燕麦混合物,轻轻地搅拌均匀;


* Spread granola out onto a large baking sheet and bake for 40 minutes, stirring every 10 minutes.
将做好的燕麦面包放在一个大的烤架上烘烤40分钟,每十分钟搅拌一次。


* Allow granola to cool completely. Stir in fruit and enjoy a healthy, well-balanced snack after workout.
将烤好的面包冷却。然后,在你辛苦的训练后,就可以混合着水果,来享受一个健康的,营养均衡的进食了
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