Timing is Everything / 时机就是一切

小臭贝

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. In general, follow these guidelines for incorporating carbohydrate, protein and fat into your day:
知道一天要摄取多少碳水化合物、蛋白质和脂肪很好，但知道什么时候该摄取这些物质则更好。一般来说，可以参照以下提示摄取碳水化合物、蛋白质和脂肪。

• Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.
一天中分多次摄取碳水化合物（也就是说少吃多餐）。这有助于血糖保持适当稳定的水平。

• Eat some carbohydrate before morning practice. Note: This can be in the form of juice.
晨练前先吃些碳水化合物。注意：可以喝杯果汁。

• Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.
当运动时间超过90分钟时，饮用汽水型碳水化合物，如运动饮料Gatorade或Powerade，胶状的也可以。

• Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!
在运动结束后的半小时内吃碳水化合物和蛋白质，可以给身体补充糖原质并修复肌肉组织。这可能是吃东西的最重要时间!!!

• Eat again (something substantial, like a real meal) before two hours post-practice has elapsed. This is critical to maximizing recovery!!!!
运动后两小时内再吃一顿（如正常的一餐饭），这是最大限度帮助身体恢复的关键！！！

• Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.
一天中摄入脂肪的时间要避开运动前后。脂肪是必须品，但对运动及运动后的恢复没什么帮助。

Part of the reason good nutrition is critical during recovery has to do with the fact that the body is extremely good at making the most of what it is given. Following exercise, the body is very sensitive to the hormone insulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time a swimmer eats carbohydrate, which causes blood sugar to rise, insulin goes up. Well, it’s insulin’s job to remove sugar from the bloodstream, and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.
在恢复期摄入良好的营养很重要，其中一个原因是身体在这个时候对所摄入的东西的利用率极高。运动后身体对荷尔蒙胰岛素非常敏感。胰岛素是每次血糖增加时增加的荷尔蒙。换一种说法，每次游泳者吃下碳水化合物之后会导致血糖升高，胰岛素也跟着升高。胰岛素的作用就是清理血管中的糖，而它起作用的方式就是帮助碳水化合物转化为糖原质。糖原质就是碳水化合物储存的形式。当运动很强烈的时候身体就从糖原质那获得能量。在激烈运动之后身体就用掉很多糖原质，这也是为什么要在下次运动前补充足够的糖原质的原因了。

The American College of Sports Medicine, American Dietetic Association and Dietitians of Canada Joint Position Statement on Nutrition and Athletic Performance states that:
美国运动医学院、美国饮食协会和加拿大营养学家协会在一份联合报告中对营养与运动员表现做了如下陈述：

“After exercise, the dietary goal is to provide adequate energy and carbohydrates to replace muscle glycogen and to ensure rapid recovery. If an athlete is glycogen-depleted after exercise, a carbohydrate intake of 1.5 g/kg body weight during the first 30 min and again every 2h for 4 to 6h will be adequate to replace glycogen stores. Protein consumed after exercise will provide amino acids for the building and repair of muscle tissue. Therefore, athletes should consume a mixed meal providing carbohydrates, protein, and fat soon after a strenuous competition or training session.” (ACSM, ADA, Dietitians of Canada, 2000, p 2131)
运动后的饮食目标就是为身体提供重组的能量和碳水化合物以补充肌肉糖原质并确保身体快速恢复。如果一名运动员在运动后几乎消耗了所有的糖原质，他需要在运动后半小时内按体重每公斤1.5克摄入碳水化合物，并在之后的4-6小时内每两小时再摄入一次以帮助身体补充足够的糖原质。运动后摄入蛋白质可以给身体提供构建和修复肌肉组织所需的氨基酸。因此运动员在完成激烈的比赛或训练后应该吃一些富含碳水化合物、蛋白质和脂肪的食物。(ACSM, ADA, Dietitians of Canada, 2000, p 2131)

In addition, research (van Loon et al, 2000) has implicated immediate post-exercise carbohydrate ingestion (1.2 g/kg/hr for 5 hrs) in the enhancement of glycogen re-synthesis.
另外，研究(van Loon et al, 2000)表明运动后立即补充碳水化合物（5小时内每小时按体重每公斤摄入1.2克）能提高身体合成糖原质的能力。

Bodyweight in lbs （kg）   Carbohydrate Required (g) to meet Intake of 1.2-1.5 g/kg
体重 磅 (公斤)          按体重每公斤摄入1.2-1.5克计算所需碳水化合物
120 (54.5)                               65-82
130 (59.1)                               71-89
140 (63.6)                               76-95
150 (68.2)                               82-102
160 (72.7)                               87-109
170 (77.3)                               93-116
180 (81.8)                               98-123
190 (86.4)                               104-130
200 (90.9)                               109-136
210 (95.5)                               115-143
220 (100.0)                              120-150