运动饮食篇 运动之前吃啥好

Will fasting before exercise burn more body fat?
锻炼前绝食会燃烧更多脂肪吗？

No, what you eat before exercising has little or no effect on fat burning (oxidation). The body uses stored fatand carbs as fuel in varying pro-portions, depending on the length and intensity of the activities and othervariables.
不会，你锻炼前吃什么几乎不影响脂肪燃烧（氧化）。人体使用所储存的脂肪和碳水化合物作为燃料，它们的比例取决于锻炼的时长和强度，或者其他因素。

Studies on fasting in athletes have produced inconsis-tent results, and when they have found extra fatburning it is very modest. And some research has shown that people burn more fat when they eatsomething before exercising than when they fast. What’s more, for most people, fasting before intense orprolonged exercise will reduce energy levels and impair performance.
研究表明运动员的绝食产生了与之前矛盾的结果，有些调查结果表明，人们在运动前先绝食再进食会燃烧更多脂肪，这是一个十分保守的说法特别是他们发现额外的脂肪燃烧时候。还有，对绝大多数人来说，在剧烈的长时间运动之前绝食，会降低能量水平和影响发挥。

Should you eat while exercising—and what?
你锻炼期间可以吃东西吗？吃什么？

Yes, if you’re doing prolonged events such as long- distance running or cycling. For most people, a fewhours of sustained, vigorous activity will deplete their stored carbs, resulting in weakness, fatigue, and/orpain—what’s known as “hitting the wall.” So it’s important to eat small high--carb (again, low in fat and fiber)snacks to maintain blood sugar and fuel your muscles and brain. You can also get the carbs from beverages.
可以，如果你在做一些时间较长的运动，比如长距离跑步或者骑车。对大多数人而言，几个小时的持续有力的锻炼会消耗他们存储的碳水化合物，导致虚弱，疲惫或者酸痛。这就是众所周知的“撞墙”。因此吃一些少量高碳水化合物的零食很重要（同样要低脂和少纤维），有利于保持血糖平衡和为肌肉和大脑提供能量。你同样也可以喝饮料补充碳水化合物。

What's the best way to stay hydrated?
保持身体水分的最好方法是什么？

If you exercise moderately for less than an hour, all you need to do is drink when you’re thirsty—and wateris fine. But for prolonged exercise, especially in hot weather, drink plenty of fluids.
如果你运动量少于一个小时，你只需口渴的时候喝点东西就好了——喝水即可。但对于长时间的锻炼，特别是夏日炎炎的时候，那要喝足够多的液体。

The American College of Sports Medicine recommends drinking fluids (about 15 ounces for a 165-¬poundperson) at least four hours beforehand. Also drink at regular inter-vals during long workouts, even if you arenot thirsty, and drink adequately afterwards. For such endurance exercise, beverages with low to moderate sugar content as well as some potassium and sodium, such as sports drinks, are recommended.
美国运动药物大学建议锻炼前至少4个小时补充液体（15盎司或者165磅每人）。在长时间锻炼的休息间隔里也要补充，尽管你不渴，在锻炼之后要大量补充液体。对于像耐力训练这样的训练，建议喝像运动饮料，含有低或者中度的含糖量，同时补充钾和钠。