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耐力运动员的饮食【一】有氧运动的供能方式

如果将身体比做一部机器的话,除了训练,营养补充和恢复也是非常重要的部分,这就像为机器加油和做保养。马拉松,越野跑,铁人三项爱好者的身体要承担更大强度的使用。怎样进行食物补充?从今天开始爱燃烧分享 Kevin根据 “大书” 整理的饮食方面的读书笔记。在“大书”这本耐力运动员的必读书中,饮食部分占据1/3以上篇幅,与训练同样重要。

对于耐力运动员而言,身体就像是一部机器,不管它是跑步、踏车,还是游泳,它需要足够的能量来维持运转,能量越充足,那机器的运转就越优异。所以说,饮食是耐力运动员取得好成绩的关键因素,但人类近一两百年的饮食结构调整,反而形成了一种不健康的饮食习惯:太多的精细碳水化合物、太多不好的脂肪、太多过加工、非自然的食物。当你准备把这些能量吞进嘴里的时候,有必要审视一下哪些应该吃,哪些应该多吃,哪些是必须戒掉的。

其实这篇文章有点标题党,耐力运动员和普通人没有什么大的区别,重要的都是要学会如何平衡饮食,如何养成良好的健康饮食习惯。所以接下去讲的内容,也是现代人都应该遵循的饮食模式。

有氧运动中,身体主要使用糖和脂肪来提供能量。糖的效率高,供能快,但储备有限;而脂肪正好相反,储备丰富,即使一个瘦子,身体里的脂肪也足够使用100小时以上。所以,为了达到更好的成绩,你需要提高身体使用脂肪供能的能力,燃烧脂肪越充分,意味着你身体越健康,竞技水平越高,恢复越快,伤病也越少。所以这里有一个结论:作为一部训练有素的有氧机器,必须摄取足够的优质脂肪,并且充分燃烧它来为这部机器供能。

而这与我们一贯推崇的“低脂低卡高碳水”饮食习惯正好相反,在你的日常饮食中,脂肪的摄取不再是越少越好,蛋白质也应该适度提高,另外我们并不反对碳水化合物,但要的同样是高质量的天然碳水食物,拒绝加工过的精细碳水食物,因为对于健康和有氧运动而言,精细碳水只会起到反作用(过度肥胖和糖尿病其实都应该归结于精细碳水化合物)。

虽然很多科学家认为即使不摄取碳水化合物也没问题(因为脂肪和蛋白质也能转化为葡萄糖),但一般而言,碳水的摄取比例还是可能会占到你日常饮食的40%,所以我们有必要先来讨论一下碳水化合类食物。

优质的碳水类食物包括:水果、天然谷物、蔬菜、糙米、豆类和蜂蜜等,而且它们还提供了大量丰富的维生素、矿物质、膳食纤维、水和植物营养素。但不幸的是,我们平时吃的大多数都是被过度加工的精细碳水食物,例如精白粉,被大量用来制作面包、馒头和面条。其它不好的碳水食物还包括:精米、果汁、糖和含糖的一切制品,例如甜品、可乐等。

与天然的碳水化合物相比,因为加工越来越精细,导致食物中的机能营养素越来越少;而为了让口感好,厂商门加了太多的糖在产品里面(一罐可乐里有9勺糖),所以它们很容易破坏你身体的燃脂能力。

在摄入精细碳水食物后,短期内血糖会迅速升高;血糖的上升会刺激到胰岛素的大量分泌,因为它们要促使血液中的糖分很快分解,但胰岛素也会同时促使脂肪降低燃烧,促使体脂肪的形成。

脂肪供能效率低了,人的能量少了,就会迅速产生饥饿感,令食量增加,胰岛素又大量分泌,又要降低血液的糖分,把更多的葡萄糖转化为脂肪,血脂肪浓度就不断升高,这是一个非??植赖亩裥匝?。另外,要知道人脑的能量来源是葡萄糖,体内糖分的降低会导致集中力下降、暂时失忆等不良症状,而且会有更多想吃甜食的想法。(所以说精细碳水的过量摄入,会使人体出现上瘾症状,和毒品上瘾类似,你有没有这样的体会?米、面越多吃越疲劳,越疲劳还越想吃)。

还有很多人即使没吃太多的碳水,只吃了少量的精细碳水后,就会有类似的不良症状产生,这被称为“碳水不耐症/Carbohydrate Intolerance”。

耐力运动员饮食的系列文章:

耐力运动员的饮食【一】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_1/
耐力运动员的饮食【二】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_2/
耐力运动员的饮食【三】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_3/
耐力运动员的饮食【四】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_4/
耐力运动员的饮食【五】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_5/

延伸阅读:
爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

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