运动前的加餐，你吃对了吗？ | Pre-workout snack, did you get it right?

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你经常做运动吗？有没有过这样的情形：运动前一两个小时肚子有点饿，纠结要不要吃东西，又怕吃多了影响运动效果？运动完了肚子饿，想吃又怕吃多了“长肉”？

Do you work out often? If yes, you may relate to the questions of whether, when and what to eat before and after the workout. Today we will discuss the “what” part.

运动时身体需要能量，怎么补充呢？首先我们要知道，身体能量的来源主要有两个：碳水化合物（糖）和脂肪。但它们的区别就像给火堆倒汽油（碳水化合物）和加柴火（脂肪），一个会在短时间内迅速燃烧，一个是更长时间地“小火慢熬”。

When we work out, the body needs energy, which mainly come from two sources: carbohydrates (sugar) and fats. However, the difference between the two is like pouring gas (carbs) to the fire vs. adding logs (fats): the former burns fast in shorter time and the latter burns slower but lasts longer. 

这个道理明白了，就知道运动前后可以吃什么了：通用的原则是运动前吃碳水化合物，运动后补充蛋白质。碳水化合物可以很快转化成糖，提供身体所需要的能量，适合在运动前吃。蛋白质是构建人体细胞和组织的基石，适合在运动后补充，帮助身体修复。

Therefore, the rule of thumb is to have carbs before workout and protein after. Carbs quickly turn into sugar, which provides the body with the energy it needs, and is suitable before workout. Whereas protein is building block of human cells and tissues. It helps to build and repair the body after workout.

运动前食物的补充也要根据运动的长度和强度来调整：

Your pre-workout meal/snack also depends on the length and duration of the workout:

1. 如果运动的强度大、时间比较短，可以在运动前补充碳水化合物，尤其是葡萄糖含量高的碳水化合物，它们可以迅速转化成糖，为你的运动提供能量。枣就是这类的碳水化合物。

If your workout has high intensity with shorter duration, you need carbs – especially those with high glucose content such as dates. Glucose turns into sugar quickly and gives you the energy you need. 

2. 如果运动的强度中等、时间比较长，可以适当增加果糖的补充，比如香蕉或其他水果，它们可以持续的时间更长一些。枫糖、椰子花糖、龙舌兰的果糖含量略比枣高，可以提供更持续的能量。

If your workout is longer with less intensity, you can have foods with higher fructose content, such as banana or other fruits. Maple syrup, coconut sugar and agave syrup also have higher fructose content than dates, and their energy lasts longer.

3. 如果运动强度比较低但时间很长，比如跑马拉松，可以在饮食里加入蛋白质和脂肪，给身体提供更持久的能量来源。坚果、种子、豆类、蔬菜都有优质的植物蛋白。

If your workout has even longer duration but lower intensity, for example to run a marathon, you can add protein and fats to your pre-workout meal to provide the body with sustainable energy. Nuts, seeds, legumes and vegetables all have high-quality plant-based protein.

我们每个人体质不同，坚持运动一段时间以后身体也会有变化，所以运动前的饮食没有“一刀切”的解决方案，要根据个人情况调整。

Each of us is biologically different. Our own body also changes day by day, month by month as we work out. There is no one-size-fits-all type of recipe for pre-workout meal or snack, and you may want to try different combinations to find out what works for you.

这里介绍一款我们新推出的坚果能量球。它的成分只有坚果、种子和椰枣，咬上一口，坚果的纯香和椰枣的甜糯让人唇齿留香。

Check out our new product Nuts and Seeds Energy Ball. The ingredients only have nuts, seeds and dates. It’s nutty, chewy, not too sweet and really yummy.

- 只有椰枣的天然糖分，无添加糖

- 无面粉，无麸质

- 含欧米伽-3和欧米伽-6健康脂肪

- 蛋白质含量高

- 纯素

- 无添加

- Only natural sweetness from dates, no added sugar

- No flour; no gluten

- With omega-3 and omega-6 healthy fats

- High protein

- Vegan

- No additives

这款能量球既有可以迅速提供能量的葡萄糖的来源（椰枣），又有蛋白质和健康脂肪欧米伽-3和欧米伽-6（各种果仁种子），可以作为运动前后的能量补充，也可以在外出时随身带上两个，或者作为办公室和旅行路上的零食，好吃、营养、方便。

能量球保质期只有10天，为了保证新鲜，现做现卖数量有限。

The energy ball has the sources of both glucose (dates) and of protein and healthy fatty acids of omega-3 and omega-6 (nuts and seeds).  It is an ideal snack for pre- or post-workout, on the road, in the office or as snack on-the-go. 

The shelf life of the energy ball is only 10 days, and we make and sell fresh. 

春节假期即将到来，马上就可以享受假期啦，也要坚持锻炼哦！想了解运动和饮食之间的关系欢迎周末来F2N Market找绿莆方洲™聊聊天，尝尝健康的零食

2月4日（周日）是春节前最后一次市集啦！接下来市集要休息两个周末，快带着购物袋来采购年货吧。点击了解2月3-4日活动预告&赶集商户列表

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作者 / About the Author

Meng

整合营养健康教练 

（美国纽约“整合营养学院”认证）

绿莆方洲™联合创始人

脉轮舞认证带领者

身心、教练课程翻译

Integrative Nutrition Health Coach

 (Certified by Institute of Integrative Nutrition in NYC)

Co-founder of Green Oasis Wellbeing™

Certified Chakradance Facilitator

Interpreter of body-mind / coaching courses

声明：本文内容只用于信息分享的目的，不可取代专业医生的建议、诊断和治疗。如您有身体不适或健康问题，应总是咨询您的医生。

Disclaimer: this article is for informational sharing only, and cannot replace advice, diagnosis or treatment by doctors. If you have discomfort or health issues, you shall always consult your doctors.

本周是春节前 F2N Market 最后一次市集

再见面要等到2月25日元宵节市集啦！

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