Refueling and Rehydrating after Workout『运动过后的再恢复』

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小贴士来自Vanderbilt大学的Andrew Gregory博士和Indiana大学的Joel Stager教授。两位专家对运动后的再恢复提供了一些建议。

The Tip:
A workout doesn't stop when an athlete leaves the pool. It's over when the body is re-hydrated and refueled.
运动(产生的效果)并没有在运动员离开泳池的时候结束，而是在身体内的物质（如糖、蛋白质、脂肪等）重新被合成和能量的再补充之后才结束。

"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."
位于田纳西州(Tenn)首府纳什维尔(Nashville)的范德比尔特(Vanderbilt)大学的医师Andrew Gregory博士说：“我和运动员们说，要把营养恢复过程作为体育运动的第二阶段。运动的第二天，你的体能是否能够在一个很好的状态发挥出来，取决于身体是否很好的恢复了消耗掉的能量，并修补了肌肉。”（我个人感觉像是和运动恢复理论有关，大家可以在google里搜索超量恢复。）

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.
能够帮助体能恢复的食物应该含有碳水化合物(糖类)和蛋白质。碳水化合物可以从各种水果、酸奶、面包、谷类食品和其他一些东西中摄取，它是能量的主要来源。蛋白质可以从花生酱、坚果和能量块（士力架之类的条状物，如下图）等食品中摄取，可以帮助恢复肌肉组织。包含碳水化合物和钠盐的饮料，例如一些运动饮料，也非常重要，因为他们可以补充因为汗水而失去的水分和营养

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.

"Athletes who eat and drink soon after practice have a distinct advantage over competitors who do not," Stager said.
作为Indiana大学的人体运动学教授和Bloomington的一个美国游泳俱乐部Councilman中心游泳俱乐部的教练，Joel Stager说：“时间是关键。运动员有45分钟的机会可以最大化体能恢复过程。那些在运动后不久就吃东西的运动员明显比那些不那么做的运动员要有优势。”（运动后45分钟内要进食。补充营养很关键。）

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.
Stager还说，“事实上，肌肉细胞在（运动后）两小时后无法很好地吸收营养成分。”Stager曾做了一项研究，关于把巧克力牛奶作为运动的恢复饮料的神奇的好处。这项研究显示，那些在早晨锻炼之后立刻喝巧克力牛奶的选手在下午训练中可以表现的更好（与那些早锻炼后不立即喝巧克力牛奶的选手相比）

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.
Stager说，巧克力奶的好处有好几个理由可以解释：液体比固体能够更快的被吸收，巧克力奶中的糖和卡路里可以补偿体重的损失；糖提供了更多的能量；巧克力奶的美味让那些不喜欢在运动后吃东西的运动员也得到满意。

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

"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."
Stager说，“正确的饮食，作为训练的一个关键的部分，可能和你在泳池里游来游去一样重要。运动员能够做到合适的恢复营养，可以在一天的训练中表现的更好，最终缩短（达到同样训练效果所需要的）训练时间。”