素食食物葡萄水果

最早用营养搭配体能训练的希腊运动员Charmis of Sparta (专长:200 码短跑),他认为,无花果乾是帮助他在668BC奥运赢得金奖牌的秘诀 。

如今,科学证明:
1. 素食运动员的蛋白质摄取肯定足够
2. 蛋白质不如淀粉重要,因淀粉可增强爆发力与耐力,而吃太多的蛋白质对身体无益。

以下三原则可帮助运动员的训练更得心应手:
1. 随时准备高热量点心 (大约250 大卡),如:
▴ 一根香蕉+1.5大匙的花生酱
▴ 2块燕麦饼乾+一大杯豆浆
▴ 一大把坚果+水果乾
2. 选对高淀粉食物(淀粉是选手们最重要的能量来源):
▴ 米饭、麵食、麵包能量最高、水果其次、奶类最少
▴ 平时多吃非精緻淀粉,如:糙米、全麦、荞麦、燕麦
▴ 赛前训练热量需求高,应搭配精緻淀粉,如:白饭、白麵条、点心
3. 选对时间吃饭:
▴ 运动前3~4小时吃高淀粉餐最能有效提升体力
▴ 运动前1~2小时吃高淀粉餐也能提升体力、但功效较其次
▴ 运动前20分钟以内补充,容易肚子痛,且功效最小
参考文献:Vegetarian Sports Nutrition by D. Enette Larson-Meyer, PhD, RD


卡尔·路易士,为1991年的世界冠军赛转荤维素,美国田径运动员,在4届奥运会中获得过9枚金牌,2000年被国际田联评选为20世纪最伟大的田径运动员。 其主要从事项目:短跑和跳远

World famous track star Carl Lewis wasn't always a vegetarian. But he eventually went even further: he adopted a vegan diet to prepare for the World Championships in 1991, where he says he ran the best meet of his life. And he wasn't the only one who held that opinion. After seeing the results of his race, Track & Field magazine remarked, "It had become hard to argue that he is not the greatest athlete ever to set foot on track or field." He won ABC's Wide World of Sports Athlete of the Year in 1991 as a result. Carl Lewis earned a total of 10 Olympic medals over his career, nine of them gold.

转载自台湾素食营养学会

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