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耐力运动员的饮食(十一)何为“两周碳水测试”?

饮食占了“大书”1/3的章节,而其中作者最多涉及的就是碳水化合物,因为这对耐力运动员来说非常重要。意味着运动中供能方式的转变。而对普通人来说意味着减重和体脂含量的降低。这种不限制摄入量的饮食方式是否真的对人体有如此大的影响,爱燃烧将做出介绍。

carbohydrates


那到底何为2周碳水测试计划呢?2周计划可以将你体内的胰岛素维持在一个合理的水平,但它并不是要限制你脂肪的摄入或卡路里的摄取,也没有强调控制碳水化合物的摄入,完全变成低碳饮食,它的真正要旨是要尽可能避免所有中高GI指数的碳水化合物。说实话,它的执行非常简单,不用去称食物的具体克数或换算卡路里,因为它并不是一种节食方式,在这短短的2周里,你可以大胆、放开地去吃那些可以吃的食物,避免那些被禁止的食物,安排适当的零食点心,千万不能被饿到。(如果对文中所谈到的供能方式,GI指数,碳水的分类和作用感兴趣,可访问爱燃烧关于《耐力运动员的饮食》专题中的相关文章。)

2周测试计划适合在有氧耐力的阶段执行,而且在计划的实施过程中不能进行无氧训练,更不要提比赛。在开始之前记得:
1. 列一下自己有些什么问题、什么困扰:失眠、情绪低落、嗜睡……看看2周之后会不会有所改善;
2. 称一下体重,在这2周里,因为你的身体转变成以脂肪供能,你应该会减掉一些体脂;
3. 做一次MAF测试,在计划结束后再做一次MAF测试,进行对比;
4. 列一张购物清单:除了要充足备货,如果你冰箱里有被禁止的食物,最好让它们消失一段时间,因为在最初几天,由于或多或少的碳水上瘾症状,你会更渴求这些“违禁品”;
5. 另外,你最好将计划避开节假日的时令,毕竟世俗是很难抵抗的,而2周是一个最底限的数字,如果破戒了,你不得不重新开始。

可以吃的食物:
· 鸡蛋(蛋白和蛋黄),未加工的芝士(真正的芝士),浓奶油,酸奶油
· 未加工的肉类,包括牛肉、火鸡、鸡肉、羊肉、鱼类、贝壳类等
· 番茄,番茄汁和其它蔬菜汁,如胡萝卜汁
· 水
· 煮熟的或生的蔬菜,除了土豆和玉米
· 坚果,瓜子(种子),果仁奶油
· 油,醋,蛋黄酱,洋葱调味汁,芥末,调料
· 海盐
· 所有的咖啡和茶
* 如果是包装的食物,记得阅读成分表,因为它们可能由于加工被添加了糖。

必须避免的食物:
· 面包,面条,蛋糕,麦片,麦芬等等类似的碳水化合物
· 糖,包括了含糖的食物,例如番茄酱、蜂蜜等等
· 水果和果汁
· 过加工的肉类,如冷切肉,它们通常都含有糖
· 土豆(所有品种),玉米,米和豆类
· 牛奶,稀释奶油,酸奶
· 所谓的健康零食,包括所有的能量棒、能量胶和运动饮料
· 所有的汽水,包括所谓的低糖(健怡可乐)

这里要额外提一下酒精饮料,如果你平时有少量饮酒的习惯,你可以继续喝干红,也可以喝蒸馏酒(金酒、伏特加、威士忌),加一点苏打水即可。禁止喝的包括甜酒、啤酒、香槟和各种可能含糖的酒类,如果你有疑问,那就别喝了。

* 调整版2周测试计划
如果你正好处于无氧训练阶段或比赛季,你可以尝试调整版的2周计划,唯一的变化就是允许你吃新鲜的水果,但果汁还是不能喝的,除非是在训练或比赛过程中。另外你一定记得这个计划的要旨就是必须避免高GI的食物,那些高GI的水果,例如香蕉、西瓜、菠萝以及所用的干果必须避免。

另外,由于拒绝了谷类,你需要更关心你的膳食纤维摄入,同时在这2周里也记得一定要多喝水,因为身体多年来习惯了碳水,现在突然消失了,有可能会导致便秘的尴尬。

下一篇将介绍“两周碳水测试”的影响,以及一位跑者自己进行的实验情况。

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