4 Natural Fuel Foods——四种天然运动饮品

水将军

1 一勺蜂蜜

最近的研究表明，在耐力活动中，碳水混合食品（含有果糖和葡萄糖的食物）可能要比直接饮用葡萄糖更能提高人体所需的能量。喝运动饮料时，可以选择蜂蜜。与糖一样，它天然地含有等量的果糖和葡萄糖，可是它也含有一些防氧化剂和维生素。结论：它并不是高级饮品，可是它含有防氧化剂，你可以放心地饮用。蜂蜜颜色越深，含有抗病物质就越多。

2  一杯咖啡

很多研究表明，咖啡因可以增强一个人的运动表现力，喝咖啡可以提高你的运动技能和技巧。事实并非如此，根据最新的研究。在服用一个胶囊（咖啡因或者安慰剂）或者咖啡（脱咖啡因的咖啡，加入咖啡因的脱咖啡因的咖啡，普通咖啡）之后，科学家让九位长跑者做五次实验。只有咖啡因胶囊起到了提高速度的作用。研究者认为，咖啡中加入的其他物质可能抵消了咖啡因的一些好处。结论：如果你想喝一杯咖啡然后运动的话，就喝一杯你喜欢的咖啡，只要你的胃口可以承受，可是别指望咖啡能帮助你完成一个长时间的体力活动。

3  一杯巧克力奶

一项由一家奶制品公司资助的研究发现，巧克力奶可能会给运动员提供能量，或许比通常的运动饮料更好。这一研究中，9 位自行车运动员筋疲力尽时，休息了四个小时，然后继续行进。休息期间，他们喝了低脂巧克力奶，佳得乐（液体/ 电解质替代饮料）或者Endurox（运动营养补充饮料）。补充了巧克力奶的运动员骑行的距离比喝Endurox的 长50%， 与补充佳得乐的距离一样长。结论： 你不需要运动饮料为自己补充营养与体液。运动过后，普通牛奶与巧克力奶——两者都含有碳水化合物与蛋白质——功效同样很好。然而，运动前与运动期间，喝佳得乐或者类似的碳水化合物/ 电解质饮料饮料。

4  一杯酸奶

持续的训练对免疫系统产生不利影响，使运动员更容易患上呼吸道感染。新研究表明，益生菌——酸奶中具有生命活力的物质——会使你保持健康。对20位训练耐力的运动员进行的研究发现（发表于英国体育医学杂志），每天服用益生菌胶囊可以增强运动员的增强免疫系统T-细胞的活动力，并且可以把他们染上呼吸道感染的时间缩短一半以上。益生菌可以控制反胃，恶心等状况的发生，这对那些运动时紧张而造成的胃部不适的运动员具有很大的帮助。结论：你要吃大桶的酸奶，才能达到运动员所需要的益生菌的标准。仍然，酸奶含有平衡的碳水化合物与蛋白质，因此，它是非常好的运动后的身体恢复所需要的饮品。



原文：
http://health.msn.com/
By Amy Paturel, for EatingWell, July 2008

A Spoonful of Honey
Recent research suggests that carb blends (foods containing fructose and glucose) may be superior to straight glucose for boosting energy during endurance activities. But before you reach for a sports drink, consider honey: like sugar, it naturally has equal parts fructose and glucose, but it also contains a handful of antioxidants and vitamins. Upshot: While not exactly a “super food,” honey has plenty going for it besides being sweet. The darker the honey, the more disease-fighting compounds it contains.

A Cup of Joe
Studies that demonstrate performance-enhancing benefits of caffeine often imply that drinking coffee will give you a boost. Not so, according to the latest research. Scientists put nine endurance runners through five trials after ingesting either a capsule (caffeine or placebo) or coffee (decaffeinated, decaffeinated with caffeine added or regular coffee). Only the caffeine capsule increased endurance. Researchers think that other compounds in coffee may counteract some of the benefits of caffeine. Upshot: Have your cup of coffee if you need it to get moving, and your stomach can tolerate it, but don’t expect it to keep you going through a long workout.

A Glass of Chocolate Milk
A small 2006 study (partially funded by the dairy industry) found that chocolate milk might help tired athletes refuel as well or better than popular sports drinks. In the study, nine cyclists rode until exhaustion, rested for four hours, then biked again. During the rest period, they drank either low-fat chocolate milk, Gatorade (a fluid/electrolyte-replacement drink) or Endurox (a carbohydrate-replacement drink). The cyclists who refueled with chocolate milk were able to bike about 50 percent longer during the second bout of exercise than those who drank Endurox and about as long as those who drank Gatorade. Upshot: You don’t need a “sports drink” to refuel after a workout. Regular or chocolate milk—both of which contain a mix of carbohydrate and protein—may work just as well. Before or during a workout, however, stick with Gatorade or a similar carb/electrolyte drink.

A Bowl of Yogurt
Constant training takes a toll on your immune system, leaving athletes susceptible to upper respiratory tract infections, but new research suggests that probiotics—the live active cultures in yogurt—may help keep you healthy. A 2008 study of 20 endurance athletes (published in the British Journal of Sports Medicine) found that taking daily probiotic capsules enhanced the activity of the athletes’ immune-boosting T-cells and cut the length of time they experienced upper respiratory tract infection symptoms by more than half. Probiotics can also help calm a queasy stomach, which is great for nervous athletes. Upshot: You’d have to eat vats of yogurt to reach the levels of probiotics the athletes in these studies consumed. Still, yogurt has a balanced mix of carbs and protein, so it’s a great post-workout recovery fuel.
来源 http://bbs.chinaswim.com/read.php?tid=185978  by 蜘蛛女

[ 本帖最后由 水将军 于 2009-3-29 12:30 编辑 ]