与粉末和补充剂相反，来自真实食物的适当营养在您的最佳力量运动能力中起着有意义的作用。通过一些健康的饮食调整，您可以感觉到日常能量和耐力水平的上升，以及心理健康的积极变化。在这里，三名营养师根据他们选择的运动分享了他们为运动员提供的首选食物。
体育家
无论您是A型CrossFit奉献者还是每周几天参加旋转班级，据佛罗里达州夏洛特港的Gisela Bouvier，RDN的说法，所有锻炼者都应考虑增加饮食。
QUINOA FOR BREAKFAST
尽管藜麦像谷物一样煮熟，但实际上是一种充满蛋白质的种子，使其成为支持肌肉恢复的早晨餐。尽管热量的藜麦几乎与其他谷物相同，但所有必需氨基酸的包含使藜麦成为完整的蛋白质。在一杯份量中，藜麦提供了八克蛋白质和五克纤维！
羽衣甘蓝保持健康
这种超深叶蔬菜富含维生素和纤维。这也是抗炎和supports a healthy cardiovascular system。
THE WEIGHTLIFTER
Lifting weights triggers your body to fight to keep and build muscle. You need to feed these muscles the proper nutrients to make your efforts worth it. “If you work out without being nourished or even without eating, your muscles won’t be ready for the tasks you are demanding of them,” says Danielle Flug Capalino, RD,来自纽约市。卡帕利诺为举重运动员建议以下食物：
香蕉配杏仁黄油进行大量锻炼
杏仁提供蛋白质和omega-6脂肪酸，以帮助肌肉补充。香蕉提供必要的碳水化合物，纤维和钾。钾 - 在水合和肌肉收缩中起重要作用的电解质 - 通过出汗而丢失，香蕉可以作为补充的来源。
锻炼后鱼
锻炼后补充肌肉的最佳方法是吃抗炎蛋白的来源。卡帕利诺（Capalino）在举重会议后建议使用鱼类，例如鲑鱼。鲑鱼富含omega-3脂肪酸，有助于减少炎症。
跑步者
To stay lean, runners may get restrictive with what they eat, but they need calories, too. A study published in营养领域explains that because “running is a weight-bearing discipline, it is believed that the lighter the body weighs, the better the performance, which is far too simplistic and can lead to dramatic situations of leanness and nutritional deficiencies.”
朱莉娅·莱文（Julia Levine）from St. Louis, shares what runners, especially endurance runners, should eat during each stage of a workout:
跑步前燕麦片
碳水化合物通常会出现不良的说唱，但是由于它们是人体首选的燃料来源，因此在耐力运动（例如马拉松跑步）之前，它们在消耗术时可能会特别有用。并非所有碳水化合物都是平等的；重要的是选择具有低血糖指数（例如全谷物）的指数，以防止血糖中的峰值和下降。燕麦片的高纤维含量使它被缓慢消化，从而为血液提供了持续的能量以获得最佳性能。如果您参加长途跑步比赛，请在开始前约1.5小时，吃一夜燕麦，自制的格兰诺拉麦片或简单的速溶燕麦片。
葡萄干在跑步期间
在比赛中,而不是与能源加油gels or gummies, try raisins or other dried fruits as a more natural option. Raisins are high in calories to provide quick energy, and they are also filled with potassium. Keep miniboxes in your pockets for a quick energy boost.
跑步后酸奶
After exercise, consuming protein within an hour is necessary for muscle recovery and growth. Greek yogurt is your best choice, as it can contain up to double the amount of protein of regular yogurt. Look for the words “live active cultures” on the label for added probiotics, which can help immunity and digestion. Sprinkle a high-fiber cereal or oats on top for added whole-grain carbohydrates. Although the protein will help build and repair muscle, the carbohydrates will replace your depleted glycogen stores.
借助您的饮食快速增加，您的锻炼可能会变得更加强大，反过来可以为您带来Swifter的结果。
