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游泳運動員應如何選擇具有雙重功能的零食(Tips for Choosing Double-Duty Snacks)
By Chris Rosenbloom, PhD博士, RDN 美國註冊營養師 | Tuesday, May 22, 2018
對於許多游泳運動員來說，吃零食也是一種訓練生活方式，這是有充分理由的。吃零食為活躍的運動員提供源源不斷的能量(卡路里)，激發他們的身體和精神表現。但是，零食也有雙重功能，它不僅提供所需的能量，而且還提供重要的營養，促進所有身體系統的生長、發育和修復。這裡有一些我最喜歡的雙用途零食。
Snacking is a way of life for many swimmers, and for good reason. Snacking provides a steady stream of energy (calories) for active athletes that spark physical and mental performance. But, snacks can also do double-duty… that is provide not only needed energy, but also important nutrients that promote growth, development, and repair of all body systems. Here are some of my favorite double-duty snacks.
1. 低脂巧克力牛奶(Low-fat chocolate milk)
大家都知道牛奶是一種很好的復原飲料，提供高質量的乳清和酪蛋白蛋白，促進肌肉蛋白的生長和運動後的修復。但是，你知道它是一種很好的液體替代品嗎?你可能不會認為牛奶是一種運動飲料，但研究表明，在促進力量和耐力鍛鍊的恢復方面，牛奶與市面上出售的運動飲料一樣有效，甚至可能更有效。
Everyone knows that milk is a good recovery beverage, providing high-quality whey and casein proteins to promote muscle protein growth and repair after exercise. But, did you also know it is a good fluid replacement? You might not think about milk as a sports drink, but research shows that milk is as effective as, and possibly even more effective than, commercially available sports drinks at promoting recovery from both strength and endurance exercise.
2. 核桃(Walnuts)
一把核桃，大約四分之一杯，就可以是一份令人滿意的小吃。除了提供蛋白質，核桃還有雙重功效，它還提供一種必需的脂肪——亞麻酸(ALA)。亞麻酸本質上是你的身體不能產生的營養，所以它必須從你吃的或喝的食物或飲料中提供。核桃比其他堅果提供更多的ALA。研究表明，核桃能促進健康的腸道微生物群，這是一種生活在腸道內的有益細菌。
A handful of walnuts, about a quarter cup, is a satisfying snack. In addition to providing protein, walnuts do double duty by also giving you an essential fat, called alpha-linolenic acid or ALA. Essential means that your body can’t make the nutrient so they must be provided from the foods or beverages you eat or drink. Walnuts provide more ALA than any other nut. And, research shows that walnuts promote a healthy gut microbiome, the friendly bacteria that live in your gut.
3. 鮮橙(Orange sections)
新鮮水果含有天然糖分形式的碳水化合物，可以快速補充能量，使橘片成為游泳池邊的好點心。橙子還富含維生素C，這是一種與免疫保護有關的營養物質。維生素C也是蛋白質膠原的前體，在骨骼、皮膚和血管的結構中起著重要作用。維生素C對幫助手術後傷口愈合至關重要。
Fresh fruit contains carbohydrates in the form of naturally occurring sugar for quick energy, making orange sections a good pool-side snack. Oranges are also loaded with vitamin C a nutrient associated with immune protection. And, vitamin C is also the precursor for the protein collagen, important in the structure of bones, skin, and blood vessels. After surgery, vitamin C is crucial to help with wound healing.
4. 克菲爾（牛奶酒）Kefir
試一下克菲爾酸辣味發酵飲料（牛奶酒）;有點像固體酸奶，但是是可飲用的。kefir由牛奶製成，蛋白質含量高，8盎司約10克，但它是一種很好的益生菌食品，具有雙重功效。購買時候記得認准標記了「活的和活躍的培養」密封的克菲爾，以確保一個可行的劑量的益生菌。作為可口的小吃可以嘗試一下水果口味，比如藍莓或草莓。
Try kefir for a tart and tangy fermented drink; a bit like yogurt, but drinkable. Made from milk, kefir is high in protein with about 10 grams in 8-ounces, but it does double-duty by being a great probiotic food. Look for kefir with a “live and active cultures” seal to ensure a viable dose of probiotics. Try the fruit-flavors, like blueberry or strawberry, for a tasty snack.
作者簡介：Chris Rosenbloom
喬治亞州立大學榮譽退休營養學教授。
Chris Rosenbloom, Ph.D., RDN, is a nutrition professor emerita at Georgia State University. She welcomes questions from swimmers, parents, and coaches at chrisrosenbloom@gmail.com. Visit her website at https://chrisrosenbloom.com/
文章來源- USA SWIMMING