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耐力运动员的饮食(十)参赛的补给策略

怎样进行赛前补给?在漫长的比赛过程中如何吃才能提高运动成绩?比赛结束后怎样通过饮食恢复?吃,是比赛时的重大问题。所谓的“淀粉饥饿法”合理么?比赛中尽可能忍耐干渴节约时间对么?所有的疑问在本章中都有解答。

racingfood

赛前怎么吃?


平时怎么吃,赛前就怎么吃,但是有个前提,它是足够健康的。很多人喜欢在比赛前改变他们的食谱,一个最为普遍的例子就是赛前为了提高糖原储备,而大吃特吃精细碳水化合物,但吃下去的都是不健康的,都是垃圾,只会让你的身体更为紧张。想象一下,它们大大激发了胰岛素的分泌,延缓了脂肪的燃烧,降低了血糖的水平,也有可能会与你的初衷相反,反而减少了了身体的糖原储备。为什么要去冒那样一个风险呢?

一旦你找到了适合你的健康饮食,那就一直吃下去,这个习惯可以使你的血糖稳定,最大化你的糖原储备,并且很好地控制你的胰岛素水平。作为耐力运动员,我们需要的是保持更高的脂肪燃烧水平,碳水化合物可以协助燃烧脂肪,所以在竞赛过程中会有作用,但赛前过多摄入反而是无益的。

少量的碳水、充足的蛋白质、健康的脂肪、低GI(升糖指数),那才是完美的赛前餐, 在填满你的糖原储备之外,也满足了人体各种营养的需求。

赛前除了少量喝水之外,还是会有人感觉他需要补充碳水化合物,其实这部分碳水可以通过你的早餐解决,当然你还可以在早餐和比赛当中这段时间喝3%-4%的碳水饮料,你可以通过稀释6%-8%的饮料,譬如之前的一茶勺蜂蜜配360毫升水而不是180毫升水。低碳水比例,不至于产生大量的胰岛素,从而不会影响脂肪的燃烧。在低碳水饮料中,你也可以加点盐,提前补点钠。饮料的温度比体温冷一点会比较好,因为它们会迅速在肠胃中清空,但不要是冰饮料,温度太低会导致胃强烈的收缩和肚子不舒服。另外,L-谷氨酰胺会加速身体对水和电解质的吸收,建议在赛前使用。但因为L-谷氨酰胺容易在水里被破坏,所以你应该食用之前才把它加到早餐或赛前饮料中去,500-1000mg应该足够了。

比赛中的能量补充


尽管有补充液体,但很多耐力比赛都会有脱水现象的发生,因为事实上比赛过程中,你是很难满足被消耗掉的缺口的。当然少量多次的饮用,可以尽量降低脱水现象的影响,所以在长距离比赛中除了碳水,还是要额外积极补水的。如之前所介绍的,6%-8%含量比例的碳水饮料,最好再搭配500mg的钠,以每15分钟喝下大概227-454毫升为宜(这相当于1小时补充30-60克的碳水化合物,再加上额外的水和钠)。

有些人发现在练习中补充蛋白质也非常有用,这个时候蛋白质粉是最上佳的选择,你可以将10-15克的乳清蛋白粉加到你的碳水饮料中去。少量的脂肪对于比赛和比赛后的恢复也十分有帮助,例如一点点椰子油不仅可以让你的补给更味美,而且还提供了中链甘油三脂(MCT),有助于能量的产生。

赛后


一次长距离比赛后的恢复是非常重要的,这不仅仅是糖原储备的重新补充,也包括了身体各部分的自我修复。这里给到一些非常有益的建议:

  • 冷水浸泡身子
  • 少量多次地补水
  • 在饮食回复到正常水平之前,避免所有的酒精饮料和咖啡饮料(酒精和咖啡因会导致身体脱水)
  • 在比赛结束后的15-30分钟内,可以吃一点碳水、蛋白质和脂肪,就与你在比赛中吃的一样;还可以适时多补充50-100克的碳水化合物,帮助更快恢复糖原的储备
  • 在比赛结束后的15-30分钟以后,按每2小时的节奏补充少量的水和食物,直到你觉得身体不再渴、不再疲劳

健康零食


零食其实就是一顿简餐,通常我们都认为零食是不健康的,但这取决于它们是什么做的。健康的零食可以在训练和比赛之前、之中和之后食用,它可以满足前面所提到的身体对能量的需求。一般外地的比赛,你必须旅行至比赛目的地,但飞机上、酒店里大多提供不了健康的食物,你可以提前准备好充足的健康零食,以避免赛前被迫吃进太多垃圾食品。

健康零食的关键在于平时一日三顿正餐的量可以少一点,通过零食将一日变成5-6顿,就可以将摄入的营养在一天中更平均地分布。在早餐后,你每2小时或4小时就可以进食,当然这视你自己的体会和感觉,如果你的血糖压力比较大,可能进食的频率就要更频繁一些。一般而言,一天的食谱如下:

  • 早餐
  • 上午零食
  • 中餐
  • 下午零食
  • 轻晚餐
  • 晚上小零食(可视自己习惯而定)


健康零食可以包括任何食物,但它们必须是真正的、健康的食物,你应该通过不断实验来找到适合自己的健康零食:

  • 蔬菜和水果(苹果、胡萝卜、芹菜)
  • 坚果(杏仁、开心果…)
  • 酸奶(无糖、无添加物)
  • 真正的芝士
  • 煮鸡蛋
  • 自制的能量棒、健康果昔


健康零食可以避免饥饿感,为身体和头脑提供能量,刺激脂肪的燃烧(因为零食可以维持血糖的稳定,让身体产生适量的胰岛素,从而使身体燃烧更多的脂肪作为能量,避免体脂的储存)。健康零食的习惯除了控制胰岛素的过量分泌,也可以控制皮质醇的水平,有助于缓解紧张的情绪。研究还发现,有健康零食习惯的人,他们血液中的胆固醇水平会下降,特别是LDL(坏胆固醇)的水平,为此可以这样说,一日多餐,能让你减少30%的心血管疾病风险。建议你养成健康零食的习惯,因为它是终身收益的。

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/
耐力运动员的饮食【六】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_6/
耐力运动员的饮食【七】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_7/
耐力运动员的饮食【八】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_8/
耐力运动员的饮食【九】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_9/

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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