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耐力运动员的饮食【十四】—“神奇小药丸”(上)

在耐力比赛和平时训练中,经??杉械难∈滞谭恍┥衩氐慕耗乙谎男∫┩?。于是,有些运动员因为看到其他训练小伙伴在服用,或者是别人推荐了,亦或是头脑中存在着“吃总比不吃好”的观念,所以也去买来吃。那么,这些小药丸真的那么神奇么?爱燃烧将用一定篇幅讲解一下运动员平时所必须的各种营养素以及相关的饮食问题,大家在平时的饮食和训练计划中可以参考。

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一旦运动员身体的营养需求增加了,或是无法从日常健康的饮食中获取某些特定的营养素,那就意味着可能需要考虑在饮食之外添加额外的补充。但是要注意,你吃下去的这些小药丸必须是以真正食物为原料的,要保证这点可不容易。

个别黑心厂商花费大把的营销费用在消费者头脑中植入了好多“传奇神话”,然而这些神奇功效事实上并不存在。另外,有些运动员因为看到其他训练小伙伴在服用,或者是别人在微博上推荐了,还有就是头脑中存在着“吃总比不吃好”的观念,所以也去买来吃,这都是欠缺考虑并可能带来不良后果。这有可能让人错误地认为,反正吃了那么多补药,日常的饮食已不再重要;另外还可能会担上营养素摄取不平衡的风险。

市面上很多流行的补充剂、保健食品可能都有一定的危险性,特别是对于耐力运动员而言。例如一天服用1000mg维生素C,事实上会减少氧气的摄入,严重降低身体的耐力;又比如有研究标明服用维E、维C、Beta胡萝卜素、锌和其它具抗氧化作用的补充剂,并不会对运动所带来的身体炎症有帮助,有时候反而还会延缓肌肉的恢复过程。与之相反,如果平时是通过健康的饮食获取了这些营养素,就不会担忧类似问题的发生。也许有人会提出质疑,但其实想想这两点就明白了:1)这些保健食品的原材料来源;2)这些黑心保健食品厂商所推荐的服用剂量。

很多标注“天然”的保健食品,事实上都是工厂车间里人工合成出来的化学品(研究表明,自然获取的维C吸收率比服用人工合成的维C要高35%,并且活跃度更高),另外厂商推荐的服用剂量往往是大大超过了自然界真实食物所提供的含量(通过一顿高质量的正餐,你可能最多获取100mg维C,而一般维C泡腾片通常都是500-1000mg剂量的,因为过量,它可能从抗氧化剂转变成为助氧化剂)。即使这些药丸是从天然植物中萃取的,也会遇到一个问题,就是它们只提取了一部分营养素,很有可能会遗漏其它重要的植物营养素。试想一下运动员服下去的这些小药丸,其实是大剂量的化学合成品和被分割、不完整的营养素组合,所以它们只能是药,而不能被称作为食品,而众所周知,药和食品两者之间是不能简单划等号的。

通过天然、健康的饮食获取营养素永远是最正确、最有效的方法。退而求其次的话,你也可以选择以天然原料、完整营养成分和适合剂量为主打的保健食品,例如果蔬浓缩提取物,鱼油,以蛋清、蛋白制成的蛋白质粉等。但要知道从食物中提取营养素,往往是件费时费钱的事情,需要采用低温干燥的工艺,以避免那些对高温敏感的营养素流失。所以不要被无良厂商的小伎俩所蒙骗,即使瓶子上标注着“天然”、“从真正食物中萃取”,还是要仔细、仔细地看一下制作工艺(有没有被高温烹饪、是不是用酵母培育的合成维生素)和成分表(是不是只添加了一点点天然食物、营养素比例有明显的欠缺、有没有含酪蛋白、麸质、大豆、小麦、人工色素、人工调味料,特别是糖)。

在了解了以上原则后,我们在此基础上再次审视耐力运动员可能会遇到的营养缺乏问题。

抗氧化与免疫

与耐力运动员最息息相关的就是抗氧化系统,人的身体因为锻炼会感到紧张,进而会释放很多的化学物质,这些化学物质会影响到肌肉的表现和身体的恢复。有氧运动的好处在于,它会促使这些化学物质的产生,并且不过量,进而能够加速身体的恢复;而无氧训练、比赛,也包括长距离有氧运动则正好相反,过量的化学物质,会导致身体无法很好地控制它们,影响肌肉的功能、加重肌肉的疲劳、诱发身体的炎症、阻碍蛋白质和脂肪的代谢,最终导致肌肉的恢复过程变慢,这也是为什么无氧训练、比赛和长距离后必须要有更长恢复的时间。更进一步,免疫系统也会受到关联影响,疾病和感染的风险增大了,不夸张地说,也会慢慢提升慢性疾病,譬如癌症和心脏病的发病几率。

如果这些化学物质和氧元素有关,它们在医学上就被称作为自由基(oxygen free radicals),而作为身体里抗氧化系统最重要的组成部分,有氧肌可以借助各种营养素将这些自由基转变成为安全的化学物质。有氧能力的提升,会帮助身体在比赛季里更好地缓解自由基的压力,与之对应的是如果有氧能力弱、无氧锻炼地过于频繁,那抗氧化系统的效用就会不足,导致上述问题。当然还有一点,你需要给有氧肌足够的原材料,即充足的具抗氧化作用的营养,这包括了维C、维E、beta胡萝卜素、硒、锌。从日常膳食中获取这些营养非常关键,特别是当进行大运动量的练习或在比赛季时。这里必须重申之前所提到过的,以药物形式服下去的维C、维E,虽然名称是一样的,但它们所起到的作用并不一致,而且有可能会起到反作用。如果平时的饮食已经很健康了,但身体还是缺抗氧化剂,那只好归结为一点,你进行的无氧训练太多了、参加的比赛太多了,减少运动量才能从最根本上解决问题。

耐力运动员除了容易缺乏抗氧化剂,还容易缺乏与免疫系统相关的营养素,这主要是因为大量的锻炼和比赛消耗所致,这也是为什么很多运动员在赛后极易感冒,而且是连续几天发病。助益免疫的营养素有很多,最重要和最有效的是谷胱甘,但在身体吸收之前,它就被消化器官消化掉了,所以你需要多食用那些谷胱甘的原材料,帮助你身体去生成它,这包括了:

1.天然的维C、维E、硫辛酸,它们来自蔬果、坚果等;

2.半胱氨酸,它大量存在于乳清中;

3.萝卜硫素对身体合成谷胱甘很有帮助,它们来自花椰菜、羽衣甘蓝、球芽甘蓝和卷心菜。

其它植物营养素里,姜黄和生姜也特别有益谷胱甘的生成,新鲜的生姜可以在各种菜式里被广泛运用。赛后来一杯清新暖人的生姜蜂蜜茶就是一个不错的好方法,除了帮助谷胱甘的生成,也提供了身体急需的碳水化合物。

未完待续……

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