★英語聽力頻道為大家整理的大學(xué)英語聽力訓(xùn)練：跑步者如何保持平衡的飲食，供大家參考。更多閱讀請查看本站英語聽力頻道。
跑步運動員都有特別的營養(yǎng)需求，滿足了這些需求才能獲得表現(xiàn)。 Runners have special nutritional needs; fulfill them for maximum performance.
你需要 You Will Need
平衡的飲食 A balanced diet
復(fù)雜的碳水化合物 Complex carbs
瘦肉蛋白 Lean protein
好的脂肪 Good fats
高纖維，富含水的食物 High-fiber, water-rich foods
運動飲料 Sports drinks
步驟 2.jpg
Steps
1.劃分熱量 STEP 1 Divide your calories
50%至60%的熱量來自碳水化合物，20%至25%的熱量來自脂肪，15%至25%的來自蛋白質(zhì)。如果每天攝入1,800卡路里的熱量，其中900至1,000卡來自碳水化合物，包括水果，蔬菜和谷物。大約400卡來自脂肪，是好的脂肪，比如堅果和橄欖油；另外400卡左右來自蛋白質(zhì)，比如牛肉，雞肉和魚。 Get 50 to 60 percent of your calories from carbohydrates, 20 to 25 percent from fat, and 15 to 25 percent from protein. If you eat 1,800 calories a day, 900 to 1,000 would come from carbs, which include fruits, vegetables, and grains; about 400 would come from fat, preferably good fats like nuts and olive oil; and another 400 or so would come from protein, such as beef, chicken, or fish.
脂肪含量低于25%會增加受傷的風(fēng)險。 Going below 25 percent fat may increase your risk of injury.
2.選擇合適的食物 STEP 2 Choose the right foods
主要食用復(fù)雜的碳水化合物，這意味著蔬菜，水果和全谷物。堅持食用瘦肉蛋白，比如雞肉和魚，以及不飽和脂肪，例如堅果和橄欖油。 Eat mainly complex carbohydrates, which means vegetables, fruits, and whole grains. Stick with lean protein, like chicken and fish, and unsaturated fats, like those in nuts and olive oil.
3.食用時間 STEP 3 Time your eating
每天的大部分碳水化合物在跑步前一兩個小時食用，為跑步提供能量，跑步結(jié)束后兩小時內(nèi)再食用一些，補充能量儲備。選擇纖維和水分豐富的食物，比如菠菜和葡萄。 Eat most of your daily carbohydrate calories an hour or two before running, to provide fuel for your run, and within twohours of finishing, to replenish your energy stores. Pick ones that are rich in fiber and have high water content, like spinach and grapefruit.
4.注意范圍 STEP 4 Stay within your range
如果你計劃減肥，攝入的熱量不要超過燃燒的熱量，否則無論你跑多少都會變胖。 If you're trying to lose weight, don't eat more calories than you are burning, or you'll gain weight no matter how much you're running.
用體重的數(shù)字乘以13，就可以得到維持目前的體重所需的熱量。每跑1英里可以燃燒100卡的熱量。 Multiply your weight by 13 for the calories you need to maintain your current weight. You burn about 100 calories for every mile you run.
5.補水 STEP 5 Stay hydrated
跑步前一兩個小時飲水。如果你計劃跑步超過一個小時，喝點運動飲料而不是水。運動飲料可以替換身體在長跑中損失的電解質(zhì)，其中的鈉可以幫助你補水。為了確定跑步前需要喝多少水，*稱一下體重，然后穿上衣服，長跑，然后再*稱一下體重。通過出汗減輕的每磅體重，需要補充16盎司的液體。 Drink water an hour or two before you run. If you're planning to run for more than an hour, have a sports drink instead of water. It will help replace the electrolytes your body loses during a long run and the sodium will help you retain water.To determine how much water you need to drink before a run, weigh yourself naked, get dressed and go for a hard run, and reweigh yourself in the buff. For every pound of weight you dropped in sweat, you need to take in 16 ounces of liquid.
6.正常食用碳水化合物 STEP 6 Don't carbo-load
忘記以前建議的，長跑前幾天嚴(yán)重限制碳水化合物的攝入，然后跑步前又狼吞虎咽。最近的研究建議重大賽事三天之前正常食用碳水化合物，然后隨后的幾天包括長跑當(dāng)天的早上增加70%的碳水化合物。 Forget the old advice about severely limiting your carbs several days before a long-distance race and then gorging on them right before it. Recent research advises eating normally until three days before the big race, then increasing to a 70-percent carb diet up to and including the morning of a long run.
根據(jù)一項研究，與傳統(tǒng)的觀念不同，跑步運動員晚年時的膝蓋問題和肌肉骨骼疼痛比非跑步運動員要少。 Contrary to popular belief, runners have fewer knee problems and musculoskeletal pain in their later years than nonrunners,according to a study.
跑步運動員都有特別的營養(yǎng)需求，滿足了這些需求才能獲得表現(xiàn)。 Runners have special nutritional needs; fulfill them for maximum performance.
你需要 You Will Need
平衡的飲食 A balanced diet
復(fù)雜的碳水化合物 Complex carbs
瘦肉蛋白 Lean protein
好的脂肪 Good fats
高纖維，富含水的食物 High-fiber, water-rich foods
運動飲料 Sports drinks
步驟 2.jpg
Steps
1.劃分熱量 STEP 1 Divide your calories
50%至60%的熱量來自碳水化合物，20%至25%的熱量來自脂肪，15%至25%的來自蛋白質(zhì)。如果每天攝入1,800卡路里的熱量，其中900至1,000卡來自碳水化合物，包括水果，蔬菜和谷物。大約400卡來自脂肪，是好的脂肪，比如堅果和橄欖油；另外400卡左右來自蛋白質(zhì)，比如牛肉，雞肉和魚。 Get 50 to 60 percent of your calories from carbohydrates, 20 to 25 percent from fat, and 15 to 25 percent from protein. If you eat 1,800 calories a day, 900 to 1,000 would come from carbs, which include fruits, vegetables, and grains; about 400 would come from fat, preferably good fats like nuts and olive oil; and another 400 or so would come from protein, such as beef, chicken, or fish.
脂肪含量低于25%會增加受傷的風(fēng)險。 Going below 25 percent fat may increase your risk of injury.
2.選擇合適的食物 STEP 2 Choose the right foods
主要食用復(fù)雜的碳水化合物，這意味著蔬菜，水果和全谷物。堅持食用瘦肉蛋白，比如雞肉和魚，以及不飽和脂肪，例如堅果和橄欖油。 Eat mainly complex carbohydrates, which means vegetables, fruits, and whole grains. Stick with lean protein, like chicken and fish, and unsaturated fats, like those in nuts and olive oil.
3.食用時間 STEP 3 Time your eating
每天的大部分碳水化合物在跑步前一兩個小時食用，為跑步提供能量，跑步結(jié)束后兩小時內(nèi)再食用一些，補充能量儲備。選擇纖維和水分豐富的食物，比如菠菜和葡萄。 Eat most of your daily carbohydrate calories an hour or two before running, to provide fuel for your run, and within twohours of finishing, to replenish your energy stores. Pick ones that are rich in fiber and have high water content, like spinach and grapefruit.
4.注意范圍 STEP 4 Stay within your range
如果你計劃減肥，攝入的熱量不要超過燃燒的熱量，否則無論你跑多少都會變胖。 If you're trying to lose weight, don't eat more calories than you are burning, or you'll gain weight no matter how much you're running.
用體重的數(shù)字乘以13，就可以得到維持目前的體重所需的熱量。每跑1英里可以燃燒100卡的熱量。 Multiply your weight by 13 for the calories you need to maintain your current weight. You burn about 100 calories for every mile you run.
5.補水 STEP 5 Stay hydrated
跑步前一兩個小時飲水。如果你計劃跑步超過一個小時，喝點運動飲料而不是水。運動飲料可以替換身體在長跑中損失的電解質(zhì)，其中的鈉可以幫助你補水。為了確定跑步前需要喝多少水，*稱一下體重，然后穿上衣服，長跑，然后再*稱一下體重。通過出汗減輕的每磅體重，需要補充16盎司的液體。 Drink water an hour or two before you run. If you're planning to run for more than an hour, have a sports drink instead of water. It will help replace the electrolytes your body loses during a long run and the sodium will help you retain water.To determine how much water you need to drink before a run, weigh yourself naked, get dressed and go for a hard run, and reweigh yourself in the buff. For every pound of weight you dropped in sweat, you need to take in 16 ounces of liquid.
6.正常食用碳水化合物 STEP 6 Don't carbo-load
忘記以前建議的，長跑前幾天嚴(yán)重限制碳水化合物的攝入，然后跑步前又狼吞虎咽。最近的研究建議重大賽事三天之前正常食用碳水化合物，然后隨后的幾天包括長跑當(dāng)天的早上增加70%的碳水化合物。 Forget the old advice about severely limiting your carbs several days before a long-distance race and then gorging on them right before it. Recent research advises eating normally until three days before the big race, then increasing to a 70-percent carb diet up to and including the morning of a long run.
根據(jù)一項研究，與傳統(tǒng)的觀念不同，跑步運動員晚年時的膝蓋問題和肌肉骨骼疼痛比非跑步運動員要少。 Contrary to popular belief, runners have fewer knee problems and musculoskeletal pain in their later years than nonrunners,according to a study.