超跑者的营养：真正有效的科学、误区与策略——克莱尔·肖伦斯坦

所以说到 hydration 对运动员的重要性，我想先打个基础——当我们谈 hydration 的重要性时，其实最关键的就两样：液体和碳水化合物。

And and so when it comes to the importance of like, I wanna lay a little groundwork here because when we talk about hydration and the importance of that for athletes, really fluid, like carbs, yes, and fluid.

这两样是最关键的。

Like, those are, like, the two most important things.

然后是钠，为什么电解质这么重要？我主要说的是钠，当然也可以统称为电解质。

And then sodium comes in, like, why why are electrolytes I I say sodium because it's mostly we're talking about here, but we can say electrolytes.

那电解质到底为什么重要呢？

You know, why are electrolytes even important?

因为它们有助于改善或维持你体内的总水量，或者血浆中的钠浓度。

I mean, they're important for improving or maintaining your total water body status, or your plasma sodium concentration.

这当然非常重要。

So that's really important, obviously.

但对运动员来说，只有在大量出汗、流失大量体液的时候，电解质才真正关键。

But for athletes specifically, it's only really important when you're losing a large volume of fluid.

对。

Yeah.

我刚参加的一个会议里，我们讨论了这个话题，演讲者提到，一旦你流失或更新了五升液体，不管是单次运动还是当天多次训练累积，这时候我们就特别关注钠和其他电解质了。

And so, like, this con this conference I just attended, we were talking about this subject, and the speaker was saying that once you're losing or turning over, like, five liters of fluid, and that can be in a single event or across multiple training sessions in a day or close together, like, that's really where we're very focused or more focused on sodium and other electrolytes.

不过研究里还有另一个角度，就是一旦达到某个程度，就会有一整套决策流程。

But there's another, like, in research that's looking at, okay, once it's like, there's this whole decision tree.

我都不想深入讲了。

I won't even begin to try to.

我一不小心就陷进去了。

I got all caught up in it.

确实挺复杂的。

It is complex.

你见过那个流程图吧。

You've seen the tree.

是的。

Yeah.

明白了。

Okay.

你看过那个图了。

You've seen the tree.

对。

Yeah.

我当时正盯着那图看。

I I was, like, looking at it.

单位是毫摩尔。

It's in, like, millimoles.

我想换算成毫克，结果突然觉得不对劲。

I'm trying to convert to, like, milligrams, and I'm just like, wait a minute.

是的。

Yeah.

对。

Yeah.

没错。

Yeah.

对。

Yeah.

所以你见过那棵树了。

So you've seen the tree.

你知道我说的是什么。

You know what I'm talking about.

但关键点到底是什么呢？

But the whole the kind of what are what are the takeaways?

重点是，根据这项研究，超过四个小时后，钠的重要性就凸显出来了。

Like, the takeaway is that it's really over four hours according to this research where, you know, it's it becomes sodium becomes more important.

而且，我们还需要补充大约六到七成的体液流失。

And, also, it's it's where we're replacing roughly, like, 70% 60 or 70% or higher of our fluid losses.

因为有件事值得考虑，呃，让我再退一步说。

Because, like, something to think about is, you know well, actually, let me back up again.

我先简单交代一下背景。

Just as so I like to give a little background.

我觉得，只要是能接受称重的越野跑者，都应该做一件事，刚才突然开始了。

So one thing that I think almost every ultra runner should do assuming that they're okay with wing oh, it just started.

不好意思。

I'm sorry.

我觉得所有越野跑者都该做一次排汗测试，就是用家里的体重秤，跑前跑后称一称，测测自己流失了多少水分。

One thing I think that all ultras should do, assuming they're comfortable on a scale, is doing a sweat test and meaning, like, a fluid loss test just using, like, a a scale they have at home and, you know, weighing themselves pre and post and all that.

这其实挺直观的，但如果有人需要指导，我网站上有个免费的小表格可以下载。

And it's pretty it's pretty self explanatory, but if anyone needs an explanation, I have, like, a little worksheet on my website for free.

测完之后，我建议在不同条件下多做几次，因为你得知道，比赛时的环境里，你大概会流失多少汗。

But once you do that and you determine and I would recommend doing this multiple times in different conditions because you also wanna know, like, what are my sweat losses gonna be roughly in the conditions I'll be racing in.

测出数据后，我们并不是要完全补回所有流失的水分。

And so once you get that amount, we're not we're never trying to replace a 100% of your sweat losses.

对有些人来说，这根本做不到。

And for some people, it's impossible.

我带过的学员里，有人每小时出汗两到三升。

Like, I've had clients losing two, even three liters of sweat an hour.

他们简直就是出汗特别多的人。

Like, they're just insanely heavy sweaters.

其他人则出汗少得多。

Other people are losing a lot less.

但如果你出汗特别多，根本不可能补得回来。

But, like, if you're a really heavy sweater, you're never gonna be replacing.

这根本不现实。

Like, it is not realistic.

所以我们一般建议补回60%到90%左右的流失量，具体要看你出汗多少、环境条件、跑步时长等等因素。

So we're usually trying to replace somewhere in the, yeah, 60 to 90% range, and it'll it'll vary dependent on your lot or how much you're losing and what the conditions are, how long you're out there, all that.

但再说一遍，像我之前提到的，跑得越久，总出汗量就越大，为了不让体重下降太多，你就得补得更多。

But, again, as I said earlier, the longer you're out there, the more total volume of sweat you're losing and the more you have to replace to stay under that, like, losing a little bit less body weight.

所以当你补回大约70%的流失量时，根据这项研究，这时候就需要补充钠了。

So so when you're replacing roughly, like, 70% of losses, that's when sodium is required according to this research.

而这个时候，补充钠就变得特别关键了。

And that's really when that's, like, that becomes particularly important.

所以这件事确实让情况有了一些上升，或者说变得复杂了。

And so this kind of that definitely kind of caused a little bit of a, I don't know, upward or whatever.

你知道的，这一直都是个热门话题。

You know, people were again, it's a hot topic.

人们都会问：你说不需要补钠是什么意思？

And people are like, what do you mean you don't need sodium?

但我确实觉得，补了钠之后感觉更好。

And, like but I feel better when I take sodium.

所以再次强调，关键在于每个人的情况都完全不同。

And so, again, like, the things to keep in mind are, like, this is where it's so individual.

你到底流了多少汗？

Like, how much are you losing in sweat?

你是不是那种特别容易出汗的人？

Like, are you a really heavy sweater?

我的意思不是说完全不要补钠。

I mean, it's not it's also not saying don't include sodium.

比如你跑马拉松，有些人一跑就是四五个钟头，反正时间很长。

Like, if you're running a marathon, you know, some people are out there for four hours, five hours, whatever.

你在外头待那么久，流的汗自然也多。

Like, you're out there a long time and you're losing a lot of sweat.

但这时候就特别重要了，尤其是超过四小时之后，你补充水分越多，越要注意维持血钠水平。

But there it's just saying that when it it becomes particularly important and essential over that four hour mark and when you're replacing more water because, again, the more water you drink, we're trying to maintain our sodium plasma levels.

我们也不希望血钠过低，引发低钠血症。

We don't want to become hyponatremic either when our blood love our blood sodium levels are too low.

这种事在超马里其实挺少见的。

That's really not so common in ultra.

更多发生在马拉松里，尤其是那些慢跑者，光顾着猛喝水。

It's more in the, like, marathon space, like back of the pack marathon runners who are just, like, guzzling water.

对吧？

Right?

所以说确实如此。

So yeah.

所以说到钠，我不希望你们像吃糖一样不停地吃盐片。

So I'd say with sodium, people I don't want you to be popping, like, salt pills like candy.

你没必要到处乱撒盐，真的没必要，毕竟补过头了可不行。

You don't wanna just, like, start just, like, you know, tossing all the salt in everywhere and and you know, because you can overdo it.

补太多确实会有问题，还容易引起肠胃不适。

You definitely can overdo it, and that can lead to GI issues.

所以跟所有事情一样，关键是要因人而异。

So as with everything, it's so important to individualize.

第一个问题就是：你到底会出多少汗？

So the numb the first question is how much sweat do you lose?

对吧？

Right?

你得自己弄清楚这一点，还要看不同环境下出汗量有什么变化。

So you wanna figure that out for yourself and how does that vary across different conditions.

记住，如果你运动强度更高，比如比赛时全力冲刺，出汗量肯定会更大。

Keep in mind if you are going at higher intensity, like, you are racing in a higher intensity, whatever, like, you are going to sweat more.

对吧？

Right?

天气越热，出汗就越多。

If it's hotter, you will sweat more.

这些因素都要考虑到。

So keep those things in mind.

如果要补充钠，有个普遍的起始参考值。

If you want with sodium, there is, like, a very generic starting point.

大多数人建议每小时大约摄入三百到六百毫克。

Usually, most people are saying, like, roughly three hundred to six hundred milligrams per hour.

我个人不主张按小时设定钠的摄入目标，因为补钠这件事得整体考虑。

I personally don't use per hour goals with sodium because you always wanna think about sodium.

不过这里有个需要注意的地方。

Well, there's a caveat there.

每个人在补钠的时候，都得同时考虑液体的摄入。

So everyone has to think about sodium tied with fluid.

这些根本就分不开。

Like, those cannot be separated ever.

明白吗？

Okay?

如果你按每小时三百到六百毫克来补钠，同时也有明确的补水目标，不管你的具体数字是多少，这样也没问题。

So if you do the three hundred six hundred milligram per hour and you have a clear fluid goal per hour and that makes sense or whatever whatever your number, then fine.

我无所谓。

I don't care.

你就按每小时来算吧。

Do it per hour.

但每次我和别人聊钠的时候，我通常说的是每升多少毫克，因为钠我们更常把它看作浓度。

But whenever I talk about sodium with people, I'm usually talking about milligrams per liter because sodium, we often wanna think about as a concentration.

如果你做了汗液钠含量检测，不管是用贴片、Hypersweat、Nix、Precision，不管用哪种方法，不总是这样，但很多时候结果都会以毫克每升的形式给你。

And if you get your sweat sodium levels tested, like, whether it's a patch or, yeah, the h drop, nicks, precision, whatever it may be, Not always, but often you'll get it delivered in a milligram per liter format.

那接下来问题就来了：你到底该补多少盐呢？

And so then it's like, well, how much of the salt do you replace then?

你明白吧？

You know?

所以说，这事儿得看你怎么测，测试方法不同，准确性也不一样。

So it's like, it's this whole you have to, like and it also depends on what test you do and how accurate is it.

而且这事儿确实太复杂了。

And, yeah, it's it's so complicated.

研究方面呢，我们还在不断了解更多信息。

And the research, like, we're still we're we're still learning more.

对吧？

Right?

所以我建议，你可以先从每小时三百到六百毫克开始，特别是如果你的运动时长在一到三小时之间，强度也比较适中。

And so, yeah, I would say that, like, that's a starting point, that three hundred to six hundred milligrams, especially if you're in that kind of one to three hour range at a more moderate level.

如果你要练四个小时以上，或者天气又热又潮，那可能就得往上加了。

And if you're doing kind of, like, four hours or more or it's hot or humid, like, maybe we're we're going up for that.

也许每升需要补充五百到五百九十毫克，但关键还是看你出了多少汗。

Maybe it's more like five hundred to fifty nine milligrams per liter, but really depends on how much sweat you're losing.

对吧？

Right?

所以我们还得再回头，根据每个人的情况来调整。

So we, again, we always have to kinda go back and individualize that.

至于超马，根本没有什么固定的标准剂量。

And with Ultra Marathon, like, there's no, like, set amount, like, for ultras.

你得这么吃。

You should have this.

说到底，这完全要看个人情况和具体环境。

You know, it's just again, it's all individualized to the person and what's going on.

所以，没错。

So so yeah.

我也不太确定。

So I don't know.

我最近翻了麦卡宾的综述，里面提到：运动期间摄入钠，除非能帮助更好地补水，否则对表现并没有明显影响。

I actually pulled a a little a quote from the recent McCubbin review, and he said, sodium intake during exercise does not appear to influence performance unless it also results in a more optimal fluid intake.

所以总的来说，我想强调的是，钠本身并不是一个独立的策略。

So all to say, like, I think the takeaway here is sodium itself is not a separate strategy.

再说一遍，你得把它和水分摄入结合起来看，考虑这两者共同起的作用。

Like, again, you have to think about it as going hand in hand with fluid consumption and what those things do together.

而且很多人觉得，多补点盐或者电解质就能提升表现，这种想法其实并不对。

Also, like, yeah, people people have this idea that I need to add more salt or more electrolytes as benefiting performance, and that's not really the correct way of thinking about it.

而且补过头了反而有害。

And you can overdo it.

所以，还是得回到之前说的这一点。

So so, yeah, kinda going back.

明白了。

Okay.

那我们该怎么使用钠呢？

Well, how do we use sodium?

比如说，长跑前，如果你特别容易出汗，或者天气又热又潮，你要进行长时间的运动，等等。

Well, you know, in terms of before a long run, like, let's say you are a really heavy sweater and or it's gonna be hot and humid, you're doing long effort, whatever.

我经常建议人们在吃早餐的时候喝运动饮料，或者其他任何能让他们多喝水、多摄入碳水化合物的做法。

Like, I often have people drink sports drink with their breakfast or whatever they're doing if it gets them to drink more, if it gets more carbs in.

我一般不会让人在运动前喝低糖的电解质饮料。

I'm usually not having people drink, like, a low carb electrolyte drink before.

我们更希望把碳水化合物摄入到位。

Like, we wanna get those carbs in.

所以这其实是一种一箭双雕的策略。

So it's usually, like, a multitasking kind of strategy.

如果对个人有帮助，我们当然可以这么做。

So we can do that if that's beneficial to the person.

比赛当天，我几乎都会让人喝运动饮料。

Usually on race day, I'm almost always having someone do, like, a sports drink.

但也不是搞得太夸张。

But, again, nothing insane.

我们不会让他们一次性喝一千甚至一千五百毫克的电解质。

Like, we're not having them take, like, a thousand, you know, or fifteen hundred milligrams.

说实话，确实有过度补水的策略，但我的客户里大多数人还没到能用那种方法的水平。

I mean, there are hyperhydration strategies, but I'm not for my clientele, most people are not advanced enough to be doing that.

那是一种更高级的做法，搞不好还会适得其反。

But that's a much more advanced technique, and it may backwire.

所以，我们通常会用五百到六百毫克的钠，顺便把大量碳水也补进去，差不多就是这么个思路。

So, yeah, so we might be doing, like you know, maybe it's more like five hundred or six hundred milligrams of sodium, and you're getting a bunch of carbs in that kind of thing.

比赛过程中，我们当然会根据每个人的具体情况来调整。

And then during, obviously, we're really making sure that's individualized to what's going on.

任何有味道的运动饮料，很多超马选手都会把它当成基础方案——既能补碳水，又能补钠。

Any sports drink that's flavored, again, a lot of people in ultra marathon are often using it as kind of that foundational, like, this is how I get my carbs in, and I'm getting sodium in.

也有人喜欢把这两样分开补充。

Some people like to separate the two.

所以没有哪一种方法是绝对正确的。

So there's not, like, one strategy is the right way.

如果你更倾向于把碳水和电解质分开摄入，我确实有客户会选择不含碳水的饮料。

Like, if you if you would rather keep your carbs and your electrolytes separate, like, I have had clients who choose not a zero gram, you know, kinda drink.

比如Element，我觉得它不含碳水。

Like, Element, I think, has no carbs.

对。

Mhmm.

我挺有把握的。

I'm pretty sure.

但像Precision或者Scratch这类产品，碳水含量也没那么高。

But, you know, whether it's, like, precision or even scratch is not that high carb.

大概只有20克左右，跟高碳水饮料没法比。

It's, like, 20, you know, versus, like, the high carb drinks.

对吧？

Right?

所以你可以选一种碳水含量没那么高的。

So you could choose one that's not too high in carbohydrate.

这样如果你需要额外补充，也可以自己调整。

And that way, if you want to kind of increase or you know?

因为我们得留点余地。

Because because we have to have some flexibility.

马拉松长跑的营养安排特别棘手，就因为你要跑那么久。

This is where the this is where ultra ultra marathon with nutrition can become tricky because you're out there for so long.

可能你比赛时又冷又黑，转眼又热得要命，这两种情况得准备两套补水方案。

You might be in a race where it is freezing cold and dark and whatever, and then it's hot as fucking hell, And you have to have two different hydration strategies for those things.

所以光靠高碳水饮料可能不够，还容易出问题。

And so it might not work to be having, like, some high carb solution and being tight.

你可能需要多喝点水，或者少喝点，具体情况具体调整。

Like, you might need more fluid or less fluid or whatever.

所以我们得制定一个简单但灵活的计划。

So you do need, like, we wanna create a plan that's simple yet flexible.

方案里必须留有调整的空间。

So we have to have flexibility in there.

有时候人们觉得高碳水不太合适，或者晚上不想吃东西，就靠高碳水饮料来补充能量。

So that's where sometimes people want to like, maybe high carb isn't great, or maybe you're using, like, a high carb solution at night when you don't wanna eat, and that's how you're getting things in.

你懂的。

You know?

所以从这方面来说，适当搭配不同的方式很重要。

So it's important to kinda be able to mix things up from that regard.

对。

Yeah.

至于运动后的恢复，补点钠有助于补水，也能让身体更好地保留水分。

And then and then in terms of after exercise, sodium can be helpful to rehydrate and to kind of keep those fluids in.

不过，如果你能吃一顿含盐的食物，那可能就不需要额外喝电解质饮料了。

That said, if you're able to just eat a meal that has salt in it, then maybe you don't need to have, you know, an electrolyte beverage.

记住，我们可以通过给食物加盐来补充钠。

So, you know, remembering that we can get you know, you can salt your food.

钾和其他营养素，其实也能从日常饮食中获取。

You can get potassium and other, you know, things from food.

我觉得现在很多人有点过头了，毕竟现在往饮料里加各种小包营养剂成了潮流。

So I think people are really overdoing it because it's a little bit trendy right now to kinda be putting all these little packets of whatever in your drink.

而且营销力度真的很大。

And the marketing is really strong.

我跟你说，你刚在机场待过吧。

And I swear to god, like, you were just in an airport.

你逛机场的时候，到处都是。

I you're like, you roam around airports.

有二十多种电解质饮料。

They're like 20 different electrolyte drinks.

我真的有点受不了。

I'm like, I'm sorry.

到底是谁在机场里买这个啊？

Like, who is walking through the airport?

好吧，算了吧。

I mean, okay.

我得承认，我飞去葡萄牙的长途航班上，确实买了那种叫Tailwind的快速补水饮料。

I will say I have I'd have definitely like, on my flight long flight to Portugal, I definitely put, what was it, the Tailwind rapid hydration.

我每次旅行都会往包里扔一包。

I dump one of those in my things.

我当时就想，我确实喝水太少了。

I was like, I know I'm not hydrating enough.

算了，随便吧。

Like, whatever.

这东西味道还不错。

This just tastes good.

行吧。

Fine.

但说实话，大多数人根本没必要搞这些。

But, like, for the most part, most people don't really need to be doing that kind of stuff.

是的。

So Yeah.

对。

Yeah.

对。

Yeah.

确实。

For sure.

我很喜欢你用科学依据来支撑观点，同时也再次强调了个体差异这一点。

And I love that you like backing up with, like, the science and everything and then also just bringing the individual individualization piece again with it too.

不过，像那个麦科宾的研究，我是说，从那个角度来看，它提到如果你的汗液钠浓度，我想如果把毫摩尔每升换算成毫克的话，大概是600左右。

But, yeah, like, that McCombin research is, like, really I mean, even so from the standpoint, it says, like, if you have, like, a sweat sodium rate, I think if you convert the millimoles per liter to milligrams, like, somewhere, like, 600.

比如说，大概在700左右，或者更低一点的范围。

Like, if it's somewhere around, like, less than, I think, like, 700 somewhere around, like, that low range.

不用算得太精确。

Like, you don't have to be precise.

只要调好味道就行，其实挺简单的。

You just season the taste, which is, like, crazy.

你懂我的意思吧？

You know?

是的。

Yeah.

对。

Yeah.

没错。

Yeah.

当然。

Yeah.

他并不是说光喝白水。

Again, like, he's not saying drink plain water.

对。

Right.

他是想强调一下，要把它包含进去。

He's saying to include it just to be clear.

但这和我刚入行时学到的或相信的东西完全相反。

But it it it very much goes against some of what I initially learned or believed, when I was early in my career.

我是在体育电台干了十一年。

I mean, I've a sports station for eleven years.

所以，没错，这事儿确实挺有意思的。

So so, yeah, it's it's really interesting kind of.

我觉得自己对这些新观点反应有点慢，毕竟他其他的一些研究早就不是什么新鲜事了。

And I feel like I'm a little slow to kinda catch up to some of this stuff because, like, some of his other research isn't that new.

但这份最新综述，我印象中就是一个月前才刚发布的。

But this review that came out, I think, literally just came out a month ago or something.

大家好。

Hey, everybody.

我简单说一下。

Real quick.

老有人问我这个问题。

I always get asked all the time.

你要是跑步或者比赛途中突然想上厕所，该怎么办？

What do you do if you have to go number two when you're out on a trail run or in the middle of race?

我总是说，要做好准备。

And I always say be prepared.

我最推荐的准备方式就是随身带一包Bear Butt湿巾。

And my favorite way to be prepared is to take a pack of Bear Butt Wipes with me.

Bear Butt湿巾是独立包装的，成分干净天然，不含任何乱七八糟的东西，而且可生物降解——不仅能让你在跑步时需要如厕时派上用场，还因为独立包装，不占地方。

Bear Butt Wipes is individually wrapped wipes with no BS ingredients, all natural and sustainable ingredients that are biodegradable to help you not only be prepared to use that wipe if you need to go number two on a run, but also they're individually packed so they don't take up so much space in your pack.

过去一年，我每次训练和比赛都用这个，真的特别好用。

So I've been using this on every single training run and every single race over the past year, and it is an amazing product.

如果你想试试，去barebuttwipes.com下单，用代码EVERYDAYULTRAPOD，立减10%。

If you wanna give it a try, you can get 10% off your order by going to barebuttwipes.com and use code EVERYDAYULTRAPOD 10% off.

本身价格就很实惠，再用这个代码还能额外再打九折。

It is super cheap as is too, and you can get an additional 10% off with that code.

所以记得去barebuttwipes.com，用代码EVERYDAYULTRAPOD，享受10%折扣。

So go to barebuttwipes.com and use code EVERYDAYULTRAPOD for 10% off your order.

还有，顺便提一下，Janji现在也有大促销。

Also real quick, another huge sale alert from Janji.

Janji 也是我最喜欢的跑步服饰品牌，他们现在正在搞一场超大的促销，全场最高可享三折优惠，包括女生的运动短裤、男生的越野半紧身裤、男女款越野紧身裤等等，款式非常多。

Janji is my favorite running apparel company on the market as well, and they're having a huge, huge sale where they're offering up to 30% off their site, including favorites like women's pay shorts, men's trail half tights, men's and women's trail tights, and so much more.

如果你想趁这次黑色星期五大促，以最高三折的价格入手 Janji 的产品，就去 janji.com，对，就是 jnji.com。

So if you wanna take advantage of that huge Black Friday sale for up to 30% off of the Janji collection, you go to janji.com, jnji.com.

下单时记得提一下是 EVERYDAYULTRA 推荐的。

Tell them that EVERYDAYULTRA sent you as well too.

那些不在折扣范围内的商品，你可以用代码 EVERYDAYULTRA 再享九折。

And for things that aren't on discount, you can use code EVERYDAYULTRA for 10% off your order.

不妨试试看，相信你会喜欢的。

Give that a try, and hope you like them.

我们继续回到节目里。

Let's get back in the episode.

是的。

Yeah.

真的，真的特别划算。

It's really, really huge.

这事儿特别有意思，我一辈子都忘不了。

And it is so interesting because I'll never forget this.

有一次我跟两个朋友一起跑步，聊起了我们汗液里的钠含量。

I was on a run with two of my friends, and we were talking about our sweat sodium concentrations.

这种话题，听起来挺怪的，对吧？

Funny conversation, I guess, to have.

要不是铁人跑者，谁会聊这个啊。

Like, only an ultra runner would.

我们三个人，其中一个朋友就说，是啊。

And three of us, so we're like so one of my friends, he's like, yeah.

他说他的钠浓度大概是每升两千毫克。

Like he's like, mine is, like, two thousand milligrams, like, per liter.

我当时就惊了。

And I was like Wow.

真的很高。

Very high.

然后我说，哦，我是1000。

And then I was like, oh, I'm, a thousand.

然后我们另一个朋友说，对。

And then our other friend, she was like, yeah.

她说，我是600。

Like, I'm 600.

这让我挺震惊的，我当时就想，哇。

And, like, that, like, hit me because I was like, wow.

如果我们大家都做同样的钠含量测试，结果可能只有一人适合，另外两人要么摄入过多，要么摄入不足。

If you gave us all the same sodium tests, like, only one of us or same sodium amounts, probably only one of us are gonna be beneficial for that, and the other two are gonna be either taking too much or too little.

所以，关注这种个体差异非常重要。

And it's, like, so important to look at that specificity on there too.

我觉得这也是一个关键点，比如我们常讨论每小时碳水摄入量，其实我也不太爱聊这个。

And I think that's one thing where, you know you know, we could look at carbs per hour, which I never wanna talk about too and stuff.

对。

Yeah.

是的。

Yeah.

我们会说到的。

We'll get there.

在中间那段，

In the middle

我觉得我们可以先跳开一下，因为我特别喜欢聊这些 flashy 的话题。

of that, which I guess we can just divert because I love, like, talking about kind of these flashy things.

我们在说高电解质。

We're talking about high electrolytes.

另一个 flashy 的话题是高碳水。

The other flashy thing is high carb.

咱们聊聊这个吧。

Let's talk about that one.

对吧？

Right?

因为我觉得2025年应该是高碳水的年份。

Because that one, I think I think 2025 was the year of high carb.

没错。

And Yes.

我很想听听你的看法。

So curious to hear your take.

想了解你对这个怎么看，还有你平时是怎么帮运动员处理这方面的问题的。

Curious to hear, like, what you think about it and just, you know, maybe how you work with some of your athletes on that.

你就直说吧，别客气。

Like, just just tell all, please.

是的。

Yeah.

对。

Yeah.

我明白你的意思。

So, I mean, I get it.

我觉得很多跑者都在关注那些特别鼓舞人心的表现，比如戴夫·罗奇之类的选手，看到他们搞那么高的碳水摄入。

I I think that a lot of runners are watching these super inspiring performances, you know, whether it's Dave Roche, whoever, you know, like and they're seeing these crazy high carb mounts come out.

说实话，越野跑在这方面确实有点落后了。

I mean, obviously, like, ultra running is a little late to the game.

自行车运动员早就这么做了，

Like, cyclists and people would take for

好一阵子了。

a while.

有人骑车时每小时摄入180克，我当时就觉得，

Someone in a cycling did, like, take, like, a 180 per hour, and I was

我心想，

like, oh, I'm like,

咱们跟这些人差得太远了。

I was like, we are behind these guys too.

这到底是怎么回事？

Like, what the heck?

是的。

Yeah.

但好吧。

But but okay.

不过话说回来，如果我们看环法自行车赛的车手，或者别的职业车手，哪怕我们整个圈子都是骑车的，把大卫·罗奇那种做法直接套用到我们身上，真的合理吗？

But, again, like, if we're looking at Tour de France cyclists or whoever you know, some professional cyclists, and even if we were all cyclists in this this community, like but, yeah, taking, like, David what David Roche does and then trying to apply it to us, does that even make sense?

不合理。

No.

完全没道理。

It doesn't make sense.

因为你根本达不到那种运动强度。

Like, you're not, like, you're not running at that same intensity.

你也不会像他们那样，以那种速度大量消耗碳水。

Like, you're not burning through carbs at that same, you know, pace.

所以我觉得，从这个角度来说，我明白你的意思。

Like so I think just from the the standpoint of like, again, I understand.

我们看着这些令人惊叹的表现，确实很受鼓舞。

Like, we're watching these really impressive performances, and it's really inspiring.

你就会想，哇，真酷。

You're like, oh, cool.

我也想试试看。

I wanna do this too.

但这么做到底适合你吗？

But, like, does that even make sense for you?

真的有必要吗？你能承受得了吗？

Like, is it necessary, and will you even tolerate it?

也许没必要。

Like, maybe not.

对吧？

Right?

我的意思是，你每小时摄入的碳水化合物越多，肠胃不适的风险就越高。

I mean, obviously, the higher you gram per hour with carb you go, the higher risk for GI distress.

不过我觉得，咱们先把这个放一放，我之前说过，这事儿有点分散注意力。

And but I think even, like, putting a pin in that for a minute, one of the things I mentioned before we started recording is I feel like it's almost a little bit of distraction.

我不是说反对这个。

Like like, don't get me wrong.

我完全支持吃碳水。

I am all for carbs.

我可是花了好多年，一直劝大家多吃点碳水，现在终于有人感兴趣了。

I have been, like like, trying to get people to eat more carbs for a million years, and people are excited about carbs.

这话听着真舒服。

Like, music to my ears.

明白吧？

Okay?

没错。

So yes.

对。

Yes.

对。

Yes.

但这真的不适合所有人。

And and it's really not for everyone.

当我们谈到业余运动员时，这类人数量其实非常庞大。

And when we talk about recreational athletes, there are, I mean, a huge number of those people.

比如说，来找我的人里，很少有人问我高碳水饮食的事。

Like, I'd say the people who come to me, very few people are are asking me about high carbs.

我会员里倒是有个把这样的人。

I have a few in my membership.

没错。

Definitely.

我昨天刚和一个人聊过，他说自己是耐力跑者，胃特别好，每小时能吃75克碳水。

I literally just had this discussion yesterday with someone who was saying, have a really strong stomach, 75 gram an ultra runner.

每小时75克，他跑得挺好的。

75 grams per hour is going great.

我该不该提高到90克，甚至更高？

Should I go up to 90 or even higher?

比如，去问问她关于高碳水的事。

Like, ask about the high carb.

我就是这么告诉她的。

And this is what I told her.

我问她：你平时每天的碳水摄入量是多少？

I was like, well, my first question is, what is your everyday intake of carb like?

对我来说，这不过是个吸引眼球的东西。

Because this is a shiny object as far as I'm concerned.

虽然它确实是碳水，不是什么碳酸氢钠或者酮体之类的东西。

Even though it's carb, not like a, you know, sodium bicarb or something like that or ketones or whatever.

在追求更高摄入之前，我们得先把基础打牢。

Like, we have to nail our foundational stuff first before we're pushing even higher.

如果你每小时摄入75克，这已经在我们的建议范围内了。

Like, if you're doing seventy five grams an hour, that's within our guidelines.

那对于持续两到五小时左右的情况，我们的建议是多少呢？

Like, what are our guidelines for anything two and a half to five hours ish?

一般是每小时六十到九十克，有时候可以到一百二十克。

You know, it's it's sixty to ninety gram plus, maybe up to one hundred and twenty.

如果超过五小时，大部分情况还是维持在六十到九十克，偶尔可以再高一点。

And then once we get even further beyond five hours and above, then it's really sixty to ninety grams for the most part and maybe a little higher.

我们看到一些顶尖选手确实会摄入九十到一百克。

Like, we see some elites doing, like, 90 to 100.

当然，也会有例外，比如大卫。

And, yes, there will be the outliers, like, David.

他的摄入量看起来比这还高。

Just a It tastes higher than that.

但大多数选手其实也没超出这个范围太多。

But for the like, most of leads I'd say aren't really doing too much more than that.

所以，没错。

So so yeah.

我刚才就是在问这个。

So I was I was asking.

我想确认一下，对于大多数超马跑者来说，我们是不是至少要摄入每公斤体重六克的碳水化合物？

I'm like, I wanna make sure, like, are you having like, for most ultra runners, like, we're aiming for at least six grams per kilogram per day of carbs per body you know, per kilogram of body weight.

你有做到至少这个量吗？

Like, are you doing at least that?

大多数人其实都没做到。

Most people are not.

是的。

Yeah.

大多数人确实都没做到。

Most people are not.

至少我接触的这群人是这样。

At least, again, at least the population I get.

但我看过一些研究，也跟其他运动营养师聊过，几乎每个专攻耐力运动员的营养师都会说，没人吃够足够的碳水。

But I've I've seen some research out there and talking to other dietitians, and almost every other sports dietitian who works with endurance athletes will tell you that no one is eating enough carbohydrate.

你可能觉得自己已经吃够了，尤其是在考虑表现的时候，但你得认真规划，每天摄入这么多碳水化合物并不容易。

You might think you are, right, if we're talking about performance, but, you know, it it's you have to, like, be really thoughtful about getting in that much carbohydrate per day.

这需要你主动去安排，不是随便想想就行。

Like, you have to work at it.

不是说，哎，随便吃点就行。

It's not like, oh, hey.

我早上吃两个吐司配鸡蛋，这就够了——根本不够。

I'm gonna have, like, two slices of toast with my eggs.

不行。

No.

这点量远远不够。

Like, that's not gonna cut it.

差得还远呢。

It's not even close.

你明白吧？

You know?

我觉得这在大多数人日常饮食中是个很大的缺口。

So I'd say that's something that's like a huge gap in most people's everyday diet.

所以当有人来问我高碳水的问题时，我会说：别急。

So when someone comes to me asking about high carb, I'm like, no.

首先，这对你可能根本不合适。

Like, first of all, it might be inappropriate for you.

其次，真正能提升表现的是恢复和一大堆其他因素，但前提是先把日常饮食中的碳水摄入量补够，那时候我们再谈别的。

Second, what's gonna improve performance is in your recovery and, like, a million other things is if we actually get the carbs you need in your everyday diet first, then we can talk about that other stuff.

但只要你还处在大概每天60到90克碳水的区间里，

But as long as, like, you're in that rough range of, like, yeah, are you in roughly that 60 to 90 gram carb range?

其实有很多人连这个水平都达不到。

Like, I have a lot of people who aren't even there.

能吃到60克就已经算不错了。

Like, we're lucky if we get 60 grams.

有些人连40克都吃不到。

Some people aren't even doing 40 grams.

你明白吧？

You know?

所以，当我 personally 和别人合作时——我想大多数营养师也是这么做的——我们一开始根本不会直接讨论你每小时摄入多少克碳水。

So so, like, whenever I personally work with someone, and I'd say most other nutrition professionals do this, like, we're not diving right into how many grams of carbs per hour you're taking in when we start working with you.

我们先评估你的日常饮食，所有基础的东西，因为这些对你每天的感觉、训练和比赛表现影响巨大。

We're assessing your everyday diet, all the foundational stuff because that's gonna make a huge difference in how you feel and perform every day and in training and in racing.

对吧？

Right?

所以我们得先把这些基础问题搞定。

So we wanna kinda nail down all that stuff first.

而且不只是碳水的问题。

And it's not just carbs.

显然，我们还要看所有营养素，你整体吃够了吗？

Obviously, we're looking at all the nutrients, and are you eating enough overall?

你吃饭规律吗？

Are you eating consistently?

那到底是什么情况呢？

Like, what's going on there?

不过说到高碳水带来的那种感觉，当然你可以自己试试看。

But, yeah, in terms of high carb feeling, I mean, of course, you can experiment.

营养这事儿，说到底就是个体差异。

Like, nutrition is all about n of one.

对吧？

Right?

你尽管去尝试。

Go for it.

如果你觉得，没错。

Like, if you feel like, yes.

我日常的饮食已经掌握得很好了。

I've really nailed my everyday stuff.

这方面我做得不错。

I'm doing a good job with that.

我肠胃比较好，所以我会慢慢来，可能就一点点加。

I have a pretty strong stomach, and I am only taking, like like, maybe just I would do it really slowly.

我不会一下子从75直接跳到100什么的。

I wouldn't, like, go from 75 to, like, a 100 or something.

比如你从75加到85，或者差不多这样就行。

Like, maybe you're 75 to, like, 85 or whatever.

你保持一个轻松稳定的节奏就好。

You know, you're keeping the pace nice and easy.

你懂我的意思吧。

You know?

希望别太热，不然肯定会更难适应。

Hopefully, it's not, like, hot as hell because that will obviously make things a little harder.

还有，你到底想达到什么目标？

And I guess also, like, what is your goal?

你是想跑得更快吗？

Like, is your goal to be faster?

你的目标只是出于好奇吗？

Is your goal are you just just curious?

我总是会问，这类事情你到底图什么？

Like, I always ask, like, why with this kind of stuff?

不过嘛，你想做就去做吧。

But but, yeah, I mean, go for it.

如果你真想这么做，那也得注意一下你用的资料来源。

If you wanna do that, like, by all means, you might wanna also be careful with what sources you're using.

当然，如果你吃的是真实食物，比如摄入90克碳水，那希望你不是全靠固体食物来补。

So, obviously, remember that if you're having real foods, like, 90 grams of carb from, like, solid like, hopefully, you're not doing all solid foods.

最好是运动营养品和普通食物搭配着来，但别忘了，这量可不小。

Hopefully, it's a combination of, like, sports nutrition or maybe it's mostly sports nutrition with a little bit of food, but just keep that in mind because that's kind of a lot.

你可能会发现，

And you might find that, hey.

这种吃法撑几个小时还行，但要是打算跑一百英里，那可得撑很久呢。

This is cool for, like, a few hours, but if you're planning to do a 100 miler or something, like, that's a long time to be keeping that up.

所以你还要有前瞻性，而且说实话，这适不适合你，还得看你个人情况。

So you have to also be forward thinking and and, you know, again, it just might not be appropriate depending on who you are.

对。

Yeah.

我也挺喜欢你提到的那些背后日常的细节。

And I I do like that you talk about, like, the the everyday stuff behind that too.

我们再总结一下：如果一个人摄入的碳水化合物已经符合每小时的推荐标准，那在考虑增加摄入量之前，是不是应该先看看自己全天的碳水摄入量？因为刚才的建议好像就是这个意思？

So we to to recap that too, like, if someone is getting in the right amount or I should say right in the guidelines of, like, what they should be getting on a per hour basis, they should look at how much they're getting carbs in from a day to day before they start to increase that amount assuming that, like, that was that kind of the recommendation here?

嗯，是这样。

Well, yeah.

也不完全是。

Well, yes and no.

如果一个人已经处在推荐范围内，也就是每小时摄入60到90克碳水，而且感觉良好，能量水平稳定，

I I would say if someone's already in range, meaning Yep.

那可能你只是出于好奇而已。

You're taking between sixty to ninety grams an hour, you're you're feeling good, like energy levers are good, like, you're just kinda curious.

我是希望你先仔细看看日常的安排，看看有没有哪些地方可以先改进，再考虑往上加量。

Like, I want you to, yeah, I want you to investigate your everyday and see if there are any improvements you can make there first before pushing that a little bit higher.

我是说，每一天的细节都算在内。

You know, you can and I say every day.

比如，训练前你都在做些什么？

That's also including, like, what are you doing before the workout?

训练后你又是怎么做的？

What are you doing after the workout?

训练前你摄入的碳水够不够？

Like, are you getting in enough carbohydrates before?

长跑前一天晚上，你吃的是不是富含碳水的晚餐？

Are you having a carb rich dinner the night before your long run?

你甚至可能已经在前一天尝试少量补碳水了，对吧？

Are you maybe you're even practicing a mini carb load the day before.

明白吧？

You know?

所以，如果你的早餐碳水摄入严重不足，我建议你先从这里入手调整。

So, like, if your breakfast is really lacking in carbohydrate or you're just not getting enough in, like, I would almost play with that first.

如果你确实吃得不够，我肯定会优先改这个，因为这是个非常关键的环节。

I mean, I would definitely play with that first if you're not getting enough, but that's a really big area.

这点很重要。

That's important.

当然，还有其他很多方面值得留意。

So there there are lots of other things to look at.

现在网上关于高碳水的讨论太多，营销也铺天盖地，文章满天飞，搞得大家特别容易被带偏。

And I think just because of all the the noise surrounding high carb and all the marketing surrounding high carb and articles around it, it's it's people are very distracted about by it.

这并不是说高碳水不好，或者你就不该尝试。

So it's not to say that it's bad or wrong or you shouldn't try it.

这就像在讨论补剂一样，道理其实差不多。

It's just like, well, that it's just kind of like the argument with supplements.

基础都没打好，真有必要先去吃补剂吗？

Like, should you be doing supplementation if you can't nail your basics?

不是。

No.

不是。

No.

我就是想说这些。

So that that's all I'm saying.

但比如说，换一种情况。

But I would say, let's say somebody like, a different scenario.

这其实是我常遇到的另一种情况。

And this is another common one I get.

有人每小时只摄入四十克。

Someone is only doing forty grams an hour.

他们还没达到应有的量，而且每天的碳水摄入也不够。

Like, they're not where they need to be, And they're also not getting enough carbs in per day.

我们可以同时解决这两个问题。

We might work on those two things simultaneously.

你明白吧？

You know?

因为如果他们还在训练，我会说，好吧。

Because if they're still training, I'll be like, okay.

没问题。

Cool.

我的意思是，我们要一点一点地来。

Like, I want you like, we're gonna work on very slowly.

不管做什么调整，都一定要慢慢来。

Any change you make, always do it very slowly.

每天增加碳水化合物的时候，记得多喝水，因为碳水会让身体保留水分。

Whenever you're adding carbs to the diet in the everyday, you wanna add more fluid because carbs hold onto water in the body.

所以我们是慢慢增加日常饮食中的碳水，同时也逐步提升长跑和其他训练的强度。

So we're very slowly increasing in in, you know, the everyday diet, and we're very slowly increasing in long runs and other training.

也许他们还会在平时不太会做的短跑里也加点量。

Maybe they're even adding more to shorter runs that maybe they wouldn't normally feel or something.

所以呢，也不是说你每次都非得分开来做。

So so, yeah, it's not to say that you always have to do it separately.

更多是针对那种本身状态就不错、感觉很好的人。

It was more just that person who might already be kind of in a good range and feeling good.

是的。

Yeah.

这确实是个非常棒的建议，值得好好留意。

That's a really, really good piece of advice to look at too.

我还特别喜欢你把重点放在日常生活上，不只是看他们在比赛期间的总体营养摄入，还进一步把它看作一个多重因素共同作用的问题。

And I I love that you also bring it to the day to day life and not just looking at just the overall nutrition of what they're getting in a race and then also even just, again, seeing it as, a multifactorial thing.

我是把方方面面都过一遍。

I'm just looking through everything.

而且从最基础的地方入手。

And and thinking of the basics.

对吧？

Right?

其实，越野跑训练也是同样的道理。

Like, I mean, it's the same thing with Ultra training.

我们谈训练的时候，都知道是为了这个目标。

When we talk about training, you know, for this.

总有人盯着那些很酷的训练方式，比如负重呼吸训练之类的。

We see things like these sexy workouts or, you know, doing weighted breath training.

但如果你连基础的跑量都没打好，根本谈不上练速度。

And it's like, well, if we're not doing, like, the fundamental volume building, like, we can't do the speed work.

如果连传统的速度训练都没做好，那更别提什么高强度课表了。

And, you know, if we're not doing the traditional speed work, we probably shouldn't be doing enough pill.

所以很多东西归根结底还是回到同一个原则，我觉得这特别重要。

So a lot of this stuff, like, comes back in the same rep thing, which I think is really, really important.

之前我们还聊到一个问题，其实这在运动员里特别常见——很多听众，包括EVERYDAYULTRA团队里的很多人，听上去你们的学员也都有类似情况。

A question that we were talking about beforehand too, because it's something actually that's come up a lot commonly with my athletes is, you know, a lot of listeners here, a lot of people in the EVERYDAYULTRA team, it sounds like a lot of your clients do.

EVERYDAYULTRA的学员大多时间紧张，有工作、有家庭、有孩子，各种事情缠身。

EVERYDAYULTRA is very busy people, right, whether they have jobs, families, kids, all that kind of stuff.

就连我本人，经营自己的生意，也得给自己定一套系统，不然真会忙得连饭都顾不上吃，一整天埋头干活，到头来才发现就吃了一片吐司。

And even for me, like, also too, like, running my own business, like, I find that I've had to create systems for myself to be able to make sure that I am eating because left to my own devices, I would just, you know, barrel through the day and then realize that I barely I've all I've had was, like, a piece of toast and, you

没错，太懂了。

know Totally.

就这点东西。

Or something.

对吧？

Right?

那对于正在听的你，如果已经下定决心要多吃点碳水，但就是被忙碌的日程拖累，根本没时间好好吃饭、补充能量，你有什么建议吗？

So what would be your biggest suggestion for someone who's listening who's like, okay.

我有这个决心。

I'm committed.

可每天忙得团团转，根本没法吃够该吃的量，这该怎么办？

I want to get more carbohydrates, but I really struggle with my busy schedule to get in food for the day or get in the cars or getting that amount.

你最想推荐给这样的人的，是什么方法或者系统，能让他们更容易做到这一点？

It's like, what is your, like, biggest piece of advice for that person or maybe a system that they can set up to to make it a lot more accessible for them?

是的。

Yeah.

你描述的这种人，其实已经准备好把这件事放在优先位置了。

So the person you describe is clearly ready to prioritize it.

我想补充一点，之前我们也稍微聊过：很多人虽然特别忙，也挤时间训练，但就是不把吃东西当回事。

And the only thing I'd add to that and and, again, we talked a little bit about this before is that I get a lot of people who are not prioritizing fueling, and they're really busy, and they're making time for training, but nutrition always takes the back seat.

对这些人，我得说点重话：你既然作为超马跑者，每天训练这么长时间，如果不认真考虑营养，根本撑不住。

And so to those people, I really need to give them some tough love and explain, like, you cannot train the way you're training as an ultra runner, so you are putting in crazy number of hours.

你不可能一边疯狂训练，一边忽视饮食。

You cannot do that if you do not put thought into your your your nutrition.

这样下去，这项运动根本不可能持续下去。

You are not this is not gonna be a sustainable sport.

如果你真的热爱这项运动，想保持健康、提升表现、享受过程，那营养就是你必须重视的事。

If you love your sport and you want to remain uninjured and you care about performance and you wanna have fun and all the cool things, like, you have to think about nutrition.

这 absolutely 是关键。

It is essential.

它跟你的训练一样重要。

It is just as important as your training.

所以我必须把这个观点传达出去，因为这确实是个很重要的信息。

So that's just one thing I have to get out there because it's a really important message.

我完全理解。

And I get it.

就像我跑完步回来，心想，哎呀，我得去回邮件了。

Like, I get back from a run, and I'm like, oh, I have to check my emails.

然后你就被邮件给缠住了，你知道的，我也不太清楚。

And then you get sucked into emails and, like, you know, I don't know.

随便吧。

Whatever.

生活总是充满变数。

Life happens.

对吧？

Right?

这是在有意识地做出决定，说不，我不干了。

And it's making a very conscientious decision to be like, nope.

补充能量的时间。

Fueling times.

这对我自己来说也很难，我可是营养师。

And it's hard for me too, and I'm a dietitian.

所以你放心，我完全理解。

So believe me, I get it.

但话说回来，比如说，好吧。

But, yeah, in terms of, okay.

那我们该怎么做到这一点呢？

Well, how do we make this happen?

我真的很忙。

I'm really busy.

对啊。

Yeah.

我觉得能用的捷径都尽量用上吧。

I'd say embrace all the shortcuts that you possibly can.

如果你有时间准备餐食、自己做饭，那当然再好不过了。

Like, if you have time to meal prep and cook things and do all that, amazing.

太棒了。

Awesome.

但如果哪天或哪周实在抽不出时间，那吃饱才是最重要的，成年人也一样。

If that's not possible on a certain day or week, then, I mean, fed is best for adults too.

这可不只是针对婴儿的事。

It's not just about babies.

对吧？

Right?

比如，来一根能量棒，快速做个奶昔，或者热个即食餐都行。

Like like, a barb, make a quick shake, like, you know, heat up a convenience meal.

如果你真得这么做，别太纠结于什么‘完美选择’或者‘健康选择’之类的。

Like, if that's what you have to do, you know, sometimes people get so caught up in, like, the perfect choice or the healthy choice or whatever you wanna think about.

但说实话，什么都不做对身体的危害，远比吃顿冷冻餐或者随便吃点什么要大得多。

But believe me, not doing anything is far more harmful to your body than having a frozen meal or whatever, you know, whatever it is.

我不是说你只能吃高度加工的食品，那当然不行。

Not to say that I want you to only eat ultra processed foods, like, obviously, no.

但我觉得很重要的是，购物和在家备餐时，要准备各种各样的食物——既有需要花时间烹饪的天然食材，也要有冰箱和 pantry 里随时能拿出来的速食，热一热就能吃，随便怎么都行。

But I think it's it's important to have kind of this you know, like, when you grocery shop and when you have things in your house, like, you wanna have a variety of things ranging from whole foods that you can prepare and take time, blah blah blah, whatever, and you wanna have a freezer and pantry full of stuff you can grab really fast and heat up or eat or whatever.

你懂的。

You know?

你得备齐这些不同的选择，因为总有些日子你一分钟都抽不出来，也有些日子你能腾出三十分钟。

Like, you have to have a variety of those things because there will be days where you have zero minutes to do something, and there will be days that you have maybe thirty minutes.

这周不知怎么的，我有时间做了好多好吃的，还剩了不少，简直太棒了。

Like, this week, for whatever reason, I had time to, like, make all kinds of cool food that I have leftovers, and it's awesome.

但也有些周，我连凑合吃点什么都费劲。

And there have been other weeks where I can, like, barely scrounge together, like, anything.

你懂的。

You know?

所以我觉得提前做好规划真的特别重要。

So so I think really planning ahead is really important.

我本人有两个小孩，整天跟人聊营养，到晚上被问‘晚饭吃什么’的时候，我真的快崩溃了。

I personally I have two young kids, and I like, my you know, after talking to everyone about nutrition all day, like, I swear to god, like, answering the what's for dinner question makes me wanna, like, blow my brains out.

我真的受不了了。

Like, I just, like, can't.

我实在不想动脑筋想自己吃啥。

I can't, like, think about what I'm gonna eat.

我真的扛不住了。

I just can't take it.

我其实挺爱吃东西的，但一想到这事儿就头大。

Like, I love food, but I'm just like, oh my god.

我真的不行了。

I can't.

我不喜欢做饭。

I don't enjoy cooking.

所以呢，我

So I

我明白。

have I know.

这其实一点都不奇怪。

And this is, like, not surprising.

但如果我不提前规划好一周的晚餐，到了下午五点，我就会彻底慌了。

But if I do not plan out my dinners for the week, it's just like, I'm gonna it's gonna reach 5PM, and I'm just gonna like, panicked.

你懂的。

You know?

天哪，真的。

I'm like, oh my god.

你懂的。

You know?

说实话，我刚写了一篇完整的博客文章讲这件事。

So, like, I honestly and I literally just wrote a whole blog post on this.

我有时候会用聊天GPT来帮我拿主意。

I sometimes use chat GPT to be like Mhmm.

就是跟它说，嘿。

Like, to be like, hey.

这是我冰箱、冷冻柜和储藏室里所有的东西。

This is everything I have in my fridge, freezer, and pantry.

我想吃大概这些，我其实写了一整段话直接丢给它。

I need you know, this is roughly what I wanna eat, you know you know, include like, I have a whole script that I basically put in.

当然了，千万别把AI当营养师，或者用来获取真正的医疗健康建议，那种事绝对不行。

Obviously, chat like, never use AI as a nutrition expert or to get, like, true health medical advice, anything like that.

这可不行。

Like, that's not okay.

不过，如果你给它足够多的信息，再好好反馈，它就能帮你提点建议——比如你脑子已经空了，就等着它给你出方案。

However, if you give it lots of inputs and really good feedback, you can use it to make suggestions about, like, like, you have zero brainpower and you're just like, deliver this.

你懂的。

You know?