是过度训练还是能量摄入不足？

好的。

All right.

嘿，大家好。

Hey, everybody.

欢迎回来。

Welcome back.

我是卢克。

It's Luke here.

今天呢，我想聊一个可能有点敏感的话题，但我觉得这确实需要好好谈谈。

And, today, I'm gonna talk about a little bit maybe a a touchy subject, but it's something I think really needs to be addressed.

我觉得这个话题在训练中经常出现，我们应该好好讨论一下，因为如果你能掌握这一点——我觉得这影响的人比我们愿意承认的要多——那么你的训练可能会带来很多好的改变。

I think it's something that, comes up quite a bit, along with training, and, I think we should should just, just, discuss it because I think if you can get a handle on this, which I think affects more people than we'd like to admit, I think a lot of good things can happen happen with your happen with your training.

所以，你知道，在我写这些的时候，我们已经是——哦，天哪。

So, you know, as I write this, we are it's oh, gosh.

已经七月中旬了。

It's already mid July.

但现在我们正处于秋季马拉松赛季的备战阶段。

But we're in the we're in the build up for the fall marathon season.

如果你要参加十月初的比赛，我们现在已经进行到第六周了，实际上，到这个时候，可能已经接近第八周了。

If you're running an early October race, we're run we're six well, at this point, we're probably closer to eight weeks in.

更有经验的跑者已经开始加大训练强度，而初学者则刚刚开始接触速度训练之类的。

More advanced runners are cranking into the workouts while beginners really just kinda starting with the with the speed and stuff.

所以，不管你现在处于什么水平，现在抱怨那可怕的累积性疲劳，还为时过早，对吧？

So regard but regardless of the level that you're at it's it's far too early to be complaining about the dreaded cumulative fatigue right?

我的意思是，如果你已经训练了八周或九周，而距离比赛还有八到十周，那你现在不应该感到累积性疲劳。

So what I mean by that is if you're like eight weeks in nine weeks in and you still have eight to ten weeks left you should not be in cumulative fatigue yet.

那太早了。

That's way too soon.

但我们经常看到这种情况，比如人们拖着疲惫的身体，真的很挣扎。

And yet we see it all the time like people are just dragging, dragging butt right like they're just they're struggling.

这可能是夏天里多种因素共同作用的结果，我们经常讨论这些因素。

And it's it's probably like in the summer, it's probably a combination of things that we've, you know, we talk about all the time.

你知道的，天气、训练强度太大，还有很多其他因素，对吧？

Know, it's weather, you know, training too hard, a lot of different things, right?

所以情况可能很复杂，这也让我们的讨论变得有点棘手，因为很多时候很难判断到底发生了什么。

So it can be, and this is what makes this conversation a little bit more tough because a lot of times it's hard to discern what is actually going on.

但不管怎样，在还有那么长时间的情况下，处于这种状态确实很难受。

But in any case, it's a tough spot to be in with there when there's that long left to go.

而且说实话，在Facebook群里，有人说，你知道，我在推进配速，感觉很好，等等等等。

And, you know, honestly, in the Facebook group, somebody said, well, you know, I'm pushing the paces and I feel great, blah blah blah.

哦，我累了。

Oh, I'm tired.

我累是因为我跑得太多了，但我还在推进配速。

I'm tired because I'm running so much, but I'm pushing the paces.

然后我就评论说，嗯，还有十周呢，时间还长。

And, you know, I made the comment basically like, well, ten weeks left is a long time.

在这个训练计划里，十周就是十周，但最后的十周感觉像永远那么长。

Like, in the in this training plan, ten weeks is ten weeks to go, the last ten weeks is an eternity.

那段时间真的非常长，你根本没法把最后十周和最初八周相比，尤其是如果你用的是新手计划。

That is an incredibly long time, and there's no way you can compare that last ten weeks to the first eight weeks, especially if you are in the beginner plan.

对吧？

Right?

因为你会花四周时间只是轻松跑，然后才慢慢开始加入训练内容。

Because you're you're spending four weeks just running easy mileage, and then you're just gradually building into workouts.

等到距离比赛还有十周的时候，你已经在做力量训练、大强度的节奏跑、最长的长距离跑，跑量也达到最高，而且你得坚持两个半月，对吧？

And then by the time you get to ten weeks to go, you're doing strength workouts, you're doing big tempo runs, you're doing your biggest long runs, your mileage is at the highest, and you gotta do that for two and a half months, right?

所以这根本没法比。

So there's there there is no comparison.

这就像说马拉松的一半是13英里一样。

It's like it's like saying the halfway of the marathon is really 13 miles.

那完全不对。

There's not that's not true at all.

你知道，实际要远得多，远得多。

You know, it's much, much, much further.

但不管怎样，长时间处于这种状况，而且情况不会好转，确实很难熬。

But in any case, it's a long way to be in a position where things aren't going to get better.

比如你现在已经很累了，但还有两个半月的时间，说实话，如果你继续按现在的路子走，情况是不会好转的。

Like if you're tired now and you still have two and a half months to go, realistically to say, that's not going to get better if you just continue on the same path that you are.

这就是我想说的重点。

And that's the point I'm trying to make here.

但就像我说的，生活中任何事情，通常不是单一原因造成的，而是多种因素共同作用的结果。

But, like I said, anything, like anything in life, it's usually not just one thing that's causing the issue, but a combination of things.

但我确实认为，如果我们能解决一个问题，很多时候会带动另一个问题同时得到解决，这样就能看到进步。

But I do think that if we can fix one thing, lot of times that leads into the another thing, know, being fixed at the same time leads to multiple things being fixed at the same time and you can see improvements.

所以当你看到这种情况，就是人们在训练计划中过早地感到极度疲劳，就像我们之前说的，训练强度太大、没有根据高温调整，还有第三个就是能量摄入不足。

And so when you look at this situation where people are being too fatigued way too soon into the program, said, like we said before, it's training too hard, not adjusting for the heat, and then the third one is underfueling.

我真的真的觉得，人们能量摄入不足的情况比他们自己以为的要严重得多。

I truly, truly think that people are underfueling way more than they think that they are.

这些年来，我已经讲过训练强度过大和没有根据高温调整的问题。

And over the years I've addressed training too hard and not adjusting for heat.

我不会再那样做了。

I'm not gonna do that again.

我想主要关注一下表现不佳的问题。

I wanna focus mostly on the underperforming.

我下面会引用一些相关的博客。

And I'll reference some of those blogs below.

但现在我真的只想重点谈谈能量摄入不足，以及不为训练补充能量的后果。

But for now I just really wanna focus on the underfueling and the consequences of not fueling for the work.

我之所以说这个问题比大家想象中更普遍，是因为当有人报名参加我们的教练服务时，我们会提供一次免费的营养咨询。

And the reason why I say that it's more prevalent than I think people think it is, is just based on when, like when somebody signs up for coaching with us, we offer them a free, basically nutrition consult.

比如我就是一名营养师。

Like I'm a nutritionist.

我妻子妮基也是一名营养师。

Nikki, my wife is a nutritionist.

所以他们可以免费咨询，通常是跟她咨询。

And so what they'll do is they can get a free consult, usually with her.

然后我们会看看他们吃的东西和他们的训练量是否匹配，对吧？

And we look at what they're eating versus what their training looks like, right?

你可能会觉得不意外，但有多少人明明吃得严重不足，却还觉得自己需要再减少卡路里，对吧？

And you would, well, you might not be surprised, but like how many people are grossly under eating and thinking that they actually need to cut more calories, right?

或者觉得自己应该停止吃碳水化合物，或者停止做其他什么，对吧？

Or think that they need to stop eating carbohydrates or stop whatever the case is, right?

但很多时候，他们觉得可以每周跑60英里来训练马拉松，每天只吃1800卡路里。

But a lot of times it's you know, they think that they can train for a marathon run 60 miles a week and do it on 1,800 calories a day.

说实话，这根本不可能，对吧？

And that's not, I'll be honest with you, this is not gonna happen, right?

然后你经常能看到，比如成绩停滞不前，总是受伤，老是生病，或者各种情况，对吧？

And so, and then you see it, you see it all the time, like performance has plateaued, they're always injured, they're sick all the time, whatever the case is, right?

有时候这些情况全都出现。

Sometimes all of those things.

所以这让我觉得他们严重能量摄入不足。

And so that just leads me to think that they're grossly underfueling.

难就难在，能量摄入不足和过度训练的症状往往看起来很像，对吧？

And the thing that makes it tough is the symptoms of underfueling versus overtraining often look a lot alike, right?

其中一些，我是说，我做的所有研究，真的很多。

Some of them, I mean, all the research I did, was a lot.

我是说，你能找到大概20种不同的症状，对吧？

I mean, you could find like 20 different symptoms, right?

但我就重点说说作为教练我见得最多的那些，对吧？

But I'll just focus on what I see as a coach the most often, right?

第一个就是缺乏精力，对吧？

So the first one is lack of energy, right?

这对我来说绝对是最常见的。

This is definitely to me the most common.

而且它也是最容易被误认为是过度训练的，对吧？

It's also most likely to get confused with overtraining, right?

你训练很辛苦，天气又热，你就觉得肯定是这些原因，对吧？

You're training hard, it's hot out, you just think that that's those are culprits, right?

而且很多时候，你还会觉得不想吃东西，对吧？

And a lot of times too is you don't feel like eating with that, right?

你就是不想吃，其实这就是第二个症状，我有点说快了。

You just don't you don't feel like which is actually the second one, I'm getting ahead of myself.

但如果你感觉没劲，而且训练才刚开始几周，甚至两个月，特别是按照新手计划来的话，对吧，如果你练了两个月，只是把跑量慢慢加上去，刚开始做 workouts，就已经抱怨太难了，那我首先会看的就是你吃得够不够，有没有好好补充能量。

But if you're dragging and you're only a few weeks into the training or even two months where especially with the beginner plan, right, if you're two months in and all you've done is kind of built your volume up and you just started workouts and you're already complaining that it's too hard, this is probably the first thing I would look at is if you're eating enough food, right, and making sure that you're fueling properly.

对我来说，这很可能就是能量摄入不足在起作用，对吧？

It's a good, but to me it's a good chance that underfueling is definitely playing a part, right?

其他因素也可能有影响，但我觉得这应该是主要原因。

The other things can play a part too, but I think this would be the major culprit.

第二个症状我刚才提到了，就是要么特别饿，要么完全没胃口。

The second thing I kinda led into, insatiable hunger or no appetite at all.

很多时候你会看到第一次训练马拉松的人，他们什么都吃。

Many times you'll see people who are training for a marathon for the first time and they're eating everything in sight.

而且一天到晚都在吃，对吧，在我看来，这些人通常是新手跑者，以前从没经历过这种情况。

And at that point, at any point of the day, right, and to me those users are usually, those are usually newer runners and they've never been in this position before.

所以他们从来没有遇到过那种可能吃得不够，或者其实差不多能保持平衡的情况，就是他们以前每周跑20英里来准备五公里赛或者别的什么的时候。

And so they've never been in a spot where maybe they were underfueling or maybe they were actually fairly close to keeping that balance, when they were just running, you know, 20 miles a week for their five k or whatever the case is.

他们以前差不多能保持平衡。

They were they were keeping it pretty close.

但现在突然每周跑三四十英里，吃的还是那么多。

But now all of a sudden, they're running thirty, forty miles a week and they're eating the same amount of food.

现在他们严重吃得不够，对吧？

Now they're grossly underfueling, right?

所以身体就反应过来了，看到什么都想吃，结果可能还会长点体重。

And so now their their body's reacting by eating everything in sight, and so they might actually put a little bit of weight on.

不管怎样，这不一定是什么坏事，而且如果他们真的在满足那种饥饿感，那其实是好事。

Whatever the case is, it's not necessarily a bad thing, but you just that's actually probably good that they're actually if they're actually feeding that hunger, then it's probably good.

第二种情况就是完全没有胃口。

The second thing you'll see is actually no appetite.

我们之前稍微聊过这个，对吧？

And we talked about that a little bit, right?

所以我觉得，当人们长期能量摄入不足，比如持续几个月甚至几年，他们就会慢慢失去食欲。

So more I think when people are more chronically underfueled, you know, say for months or years even, then they just kinda lose that appetite.

我觉得他们有点像，我前几天看到一个词，叫“饥饿适应”。

I feel like they kinda get that I saw a term for it the other day, like the the starvation adaptation.

所以，据我理解，基本上就是，你把自己饿到一定程度，不一定非得那样，但你知道，如果你需要2000卡路里，而你习惯了每天只吃1500卡路里，不管怎样，饥饿效应就会开始起作用，它会减慢你的新陈代谢，以便你能适应那个摄入量。

And so, from my understanding is basically like you starve yourself to a certain point, not necessarily, but you're, you know, if you need 2,000 calories and you're used to and you just eat 1,500 calories a day no matter what, the starvation effect kind of kicks in and it just kind of slows your metabolism down so that you can actually match that.

但问题在于，最终你的运动表现会受到影响，而且，因为新陈代谢紊乱了，增重或减重都会变得非常困难。

But the problem with that is then ultimately your performance is going to be hindered and then, it's going to be very hard to either gain or lose weight because your metabolism is all jacked up.

但很多时候，他们会发现，他们更可能压抑饥饿感，甚至没有饥饿感，因为他们太习惯了，大脑已经适应了那种状态。

But a lot of times they'll see that they are probably more likely to suppress that feeling of hunger, just not have that feeling of hunger because they're just so used to it that their brain has just adapted to that.

第三个是反复出现的伤病，或者愈合缓慢的伤病，对吧？

The third one is nagging injuries or injuries that are slow to heal, right?

所以，我经常看到，人们反复受伤，或者他们来的时候会说，我错过了上次的马拉松。

So, I'll see it, I'll see it a lot of times where people are chronically getting injured or they'll come in and they'll be like, I I I missed my last marathon.

我受伤了，然后你深入了解他们的历史，总会发现有什么事情打断了他们的训练连续性。

I was injured and then you kind of dig into their their their history and it's always something that breaks up the consistency.

总是有些小问题，虽然不严重，但身体就是会出状况，然后他们就得调整计划，或者最多休息两周，时机还不好，反正就是各种情况，对吧？

It's always something that you know, not severe but it's just always something that their body breaks down and they have to either adjust their plan, they have to take two weeks off at the most, poor time to be able to do it, whatever the case is, right?

或者如果他们受伤了，本来应该一周就能好的，结果可能要一个月才能好，对吧？

So, or if they get that injury, it's something that maybe should take like a week to heal, maybe it takes a month to heal, right?

差不多就是这样。

Something like that.

很多时候，这是因为能量摄入不足，没有给身体提供足够的营养来修复自己。

So, a lot of times that is due to not fueling enough, not giving your body the nutrients it needs in order to actually heal itself.

经常生病也是一样，免疫系统被抑制了，就特别容易感冒、得流感之类的。

Same thing with frequent illness like you suppress the immune system, all those things, very susceptible to developing things like colds and flu and whatever the case is.

不管是受伤还是生病，或者两者都有，他们就是没法保持健康，你经常能看到这种情况，比如我们一加大训练量，他们又受伤了。

But whether it's injury or illness or both, they can't stay healthy and the person can't stay healthy, like you see it all the time, like as soon as we ramp up somebody's training, they're hurt again.

或者他们之前训练量小的时候挺好的，然后一增加训练量，就又受伤了。

Or they were doing well with training for, lower volume, and then they just jump up the training again, and they get hurt again.

对吧？

Right?

而且不管你怎么慢慢来，或者怎么分散安排，都没用。

And it's like and it doesn't even matter how slow you take it or how, you know, how you spread it out.

不管你怎么尝试，他们好像就是会受伤。

It just regardless of how you attempt it, they seem to get they seem to get hurt.

然后接下来你看到的就是表现逐渐下滑。

And then the next thing you see is a gradual loss in performance.

对吧？

Right?

所以，这又是我们说的过度训练的一个因素，但如果你没有给自己足够的能量，最终你会失去表现的能力。

So and this is, again, one of those things that would be we would say would be a factor in in overtraining, but, it's also if you're not fueling yourself with enough, eventually, eventually you're going to lose that ability to perform.

或者你也会有表现下降，因为你总是从伤病或疾病中恢复过来。

Or you just have that loss in performance too because you were always coming back from an injury or illness or something like that.

但很多人到了这个阶段会以为自己是累积性疲劳，但你要记住，累积性疲劳的关键点是，是的，你累了，但你的表现不会变。

But, a lot of people will assume that they are in cumulative fatigue when they get to this point, but you gotta remember the the main point with cumulative fatigue is that, yes, you're tired, but your performance doesn't change.

对吧？

Right?

你还是能完成你的训练。

You're still able to hit your workouts.

你的轻松跑可能会慢一点，但整体来说，训练没问题。

Your easy runs are probably a little bit slower, but overall, your workouts are fine.

你可能在跑十英里节奏跑的头一英里左右会感到酸痛和僵硬，但热身之后，你就能跟上配速，跑完之后你会觉得，好吧，没那么糟，但第二天你又累了又酸了。

You you might be sore and stiff the first mile or so into a 10 mile tempo, but you warm up and and you hit the pace and you and you find out and then you get done and you're like, okay, that wasn't as bad as I thought, but then the next day you're tired and sore again.

对吧？

Right?

但整体来说，表现还是保持不变的。

But overall, that performance stays the same.

但关键是，感觉糟糕然后变慢，这不是累积性疲劳。

But, the bottom line is feeling like crap and then getting slower is not cumulative fatigue.

这多半是过度训练或者能量摄入不足。

That's something that's either overtraining or underfueling for the most part.

而且说实话，能量摄入不足很可能是过度训练的根源。

And the truth is underfueling is probably the source of the under the overtraining.

对吧？

Right?

我觉得这其实是训练过度，而训练过度是因为能量摄入不足引起的。

And I would argue that I would argue that it's overtraining brought on by not being fueled enough.

对吧？

Right?

那为什么避免这种情况这么重要呢？

So why is it so important to avoid this?

我觉得这很明显，不用多说。

I don't think I know that's an obvious obvious thing.

但短期内，比如几天，如果你处于热量赤字状态，比赛当天——不是马拉松，而是像十公里或五公里这样的比赛——实际上可能对你有点帮助。

But while for the short term, like, a few days, you know, like, if you're a caloric deficit, you know, the the day of a race, maybe not a marathon, but, you know, like a 10 k or five k or something like that, kinda can actually kinda help you.

对吧？

Right?

实际上能帮你跑得快一点。

Can help actually help you run a little bit faster.

但是，训练中长时间保持那种状态可不行。

But, you don't wanna be that way in training for very long.

你知道，不幸的是，在女子跑步中你会看到这种情况，她们甚至可能整个赛季都摄入较低的热量，或者至少在过去是这样。

You know, unfortunately you see this with women's running where they'll even, you know, maybe even have a season of lower caloric intake or, you know, maybe back at least back in the day.

不过我觉得，我得说，这种文化已经发生了巨大的变化，对吧？

Like I do think, I will say this, I think that that culture has changed a tremendous amount, right?

所以，我在中央密歇根大学的时候，情况确实很奇怪。

So I mean, was at when I was at Central Michigan, it was weird.

你知道，当时确实有一种“瘦才是王道”的心态，甚至男队那边也有点这样。

It was, you know, there was definitely, you know, kinda that fit fit don't fly mentality a little bit, maybe even with the guys team a little bit.

但后来，有一位女运动员出了很严重的问题，最终去世了。

But then actually one of the women athletes, had a very serious problem and actually passed away.

那之后，情况彻底改变了。

And after that, things changed drastically.

很悲哀的是，要发生这种事才能改变文化，但确实改变了。

It's so sad that it took that to change the culture, but it did.

而且我觉得总的来说，在美国各地、大学系统里，甚至更远的地方，你都能看到这个重要性，就是减肥有办法，不用饿着自己，而且甚至不一定非要减重。

And I think overall in terms of everywhere in The US and the collegiate system and even further beyond that, I think you're seeing the importance of, you know, there's a way to lose weight that's not starving yourself and it's not even necessarily losing weight.

更重要的是改变身体成分，对吧？

It's more about just changing body composition, right?

所以如果你体脂率是20%，想降到15%，我们不需要减掉10磅，不需要饿自己，还掉肌肉。

So if you're at 20% body fat and you wanna get to 15% body fat, we don't need to lose 10 pounds of, we don't need to starve ourselves and lose muscle too.

我们只需要想办法燃烧脂肪，同时甚至保持肌肉。

We just need to figure out how we burn the body fat and actually even maintain the muscle.

很多时候体重不会变，但身体成分会变。

And a lot of times the weight won't change but the body composition does.

这其实才是我们真正追求的。

And that's really kind of what we're looking for.

我刚才有点跑题了。

I got off track a little bit there.

但你会看到，我经常看到，而且实际上Al教练和我聊过密歇根州立大学的事，大概五六年前吧，她们女子队赢得了NCAA冠军，你回头看那些照片，那些女孩非常非常瘦。

But you'd see it, I always see it and actually Coach Al and I were talking about this with Michigan State and how, I don't know, maybe five or six years ago, they the girls the girls team won NCAAs and, you know, you look back at that pictures from that and those girls were very, very thin.

然后她们跑得很好，这其实挺糟糕的，因为这会鼓励她们继续那样做，对吧？

And then they ran great, which it sucks because it propels them to do it more, right?

所以问题就在这里，短期内你可能会看到很多成效，但另一方面，那些女孩几乎没有一个真正撑到田径赛季，因为她们全都受伤了。

And so that's the thing, like short term, you may see a lot of success, but on the other hand, none of those girls even really made it to the track season because they were all hurt.

而且不幸的是，现在再看，她们的身体可能永远无法恢复到如果没有那样损害新陈代谢的话本可以达到的状态，对吧？

And unfortunately, you look now and their bodies will probably never be what they would have been if they hadn't done that to their metabolism, things like that, right?

所以这条路非常危险。

So it's a very dangerous road to go down.

而且如果你没有完全的控制力，或者你没有以正确的方式看待食物，那它就会造成很大的破坏，对吧？我甚至不会去碰这种事。

And it's something like if you don't have complete control and you don't view food as a certain way then it's going to wreak havoc right and it's not something I would even mess with right.

你知道，就像我姐夫，他是个健美运动员，他绝大多数时候把食物纯粹当作燃料，对吧？

Know it's like like I use my my brother-in-law is a bodybuilder and you know he views food strictly as fuel the vast majority of the time right?

所以他可以根据比赛的需要随时开启或关闭这种状态，对吧？

And so he can turn it on and turn it off as he needs to depending on where he's at for a competition, right?

所以，比如今天，他实际上在参加一个职业健美比赛，而最后两周就是这样。

So, if he's like, actually today, he's competing for, you know, professional bodybuilding show and it's like the last two weeks.

对。

Yeah.

他完全是个混蛋，因为他两三个星期都不吃碳水化合物，反正就是那样。

He's a complete A hole because he doesn't eat any carbs for two for, you know, like two or three weeks, whatever the case is.

我其实不太关注这些。

I don't really follow the world.

但不管怎样，比赛一结束，他就开始胡吃海喝。

But, but then in any case, like, as soon as he's done with that show, he's eating everything he can.

他身体变化特别大。

Like, he can change his body.

他根据比赛阶段调整，整个备赛周期大概要六个月。

Like, when he's depending on where he's at in a show and it takes him, you know, six months or something like that to train full cycle for a show.

他真会去增肌，把自己练到最大块。

And he will literally go and just bulk up, get as big as he possibly can.

等到比赛的时候，他大概轻了七十五磅。

And then by the time he gets to the show, he's probably seventy five pounds lighter.

但他就是特别结实，而且显然肌肉非常非常发达。

But he's just super toned and obviously very, very muscular.

但一旦比赛结束，他脑子里的那个开关就关掉了，他又恢复正常饮食了。

But as soon as that's done, that switch in his brain turns off and he's eating normal again.

对吧？

Right?

所以如果你做不到那样，而且你对食物有那些负面看法，那你可能真的有更严重的问题。

So if you can't do that and you kinda have those those negative views on food, then you probably have serious a little bit more serious issues.

对吧？

Right?

而且这可能超出了我们讨论的范围，你可能真的需要寻求帮助，对吧？

And you probably it's probably beyond the scope of this for, discussion and you probably would wanna seek seek some help, right?

但关键就在这里，对吧？

But that's the key, right?

比如，长期来看这不好，而且我的意思是，最不济的情况就是你的表现会下降，你会发现自己陷入瓶颈期，然后开始看到那些问题。

Like if long term it's not good, and I mean, the the least of your worries is that performance will decrease and you'll find yourself in a position where you plateau out and you start seeing those things.

你会受伤，会生病。

You're getting injuries, getting the illnesses.

而且我经常看到的是，人们遇到瓶颈期，他们不会去考虑饮食的问题，因为他们吃的东西很健康，对吧？

And then what I see a lot of times too is like people will hit that plateau, they don't really look at the food part of it because what they do eat is very healthy, right?

但他们就是吃得不够。

But they just don't eat enough of it.

所以他们心里想，我需要更努力地训练。

And so they're in their mind, they think, well, I need to train harder.

但很多时候，不是这样的。

And a lot of times, I'm not.

很多时候，你多吃一点，稍微放松一下，让身体适应，你会看到表现好很多。

And a lot of times, you'd probably be better if you just ate more and backed off a little bit and let your body adapt and and you see a lot of much better performances.

但这就是关键。

But that's the point.

通常发生的情况是，你用更刻苦的训练来应对表现不佳，而不是去检查我是否补充了足够的能量，我白天是否吃得够，所有这些事情，对吧？

What ends up usually happening is you chase poor performance with harder training instead of looking at was I fueling properly, was I eating enough during the day, all these things, right?

而且这很难，因为很多时候当你处于长期能量摄入不足的状态，但你还是有点浮肿，所以你会觉得，哦，我还是不行，因为我的身体看起来不是我想要的样子。

And it's hard too because a lot of times when you get into that position where you are chronically underfueled but you're still kind of bloated, and that's so you see like, oh, still I I don't because my body doesn't look the way I want it to.

而且，你知道，这虽然是个不太好的例子，但你得看看那些电视广告里非洲小孩的样子，对吧，肚子大大的？

And like, you know, it's a, you know, it's a crappy example, but you have to look at the like, you see those infomercials for those those kids in Africa, right, with the big bellies?

他们显然快要饿死了。

They're they're clearly starving to death.

那为什么他们肚子那么大呢？

So why do they have these big bellies?

对吧？

Right?

我的意思是，食物不够并不是他们的问题，食物不够才是他们的问题。

I mean, it's it's just this not enough food is not their like, not enough food is their problem.

不是因为他们吃太多了。

Not that they're eating too much.

对吧？

Right?

你也得这么看这个问题。

And that's how you have to you kinda have to look at it too.

但重点是，表现不好通常会让你练得更狠，然后就会陷入一个需要更多食物但没吃够的循环，对吧？

So but main point here is that the poor performance usually fuels harder training and it just sets the cycle for more food being needed that's not being taken in, right?

所以，这是一个恶性循环。

And so, it's it's a vicious cycle to go down.

那它是怎么发生的呢？我这儿有几个想法。

So, how it happens, you know, I have a few ideas here.

无意中吃少了。

Unintentional undereating.

这种情况就是，当一个人，就像我说的，当一个人，抱歉。

That's when a person signs it's like when a person like I said, when a sorry.

当一个人报名参加教练课程时，我们会提供营养指南。

When a person signs up for coaching, we offer the nutrition guide.

抱歉，刚才说过了，但我觉得很多时候，一个人根本不知道自己到底该吃多少食物。

Sorry, went over that, but I feel like more times than not, a person has no idea what amount of food they should actually be eating.

而且有时候不是说要往饮食里加更多东西，更重要的是给训练和长跑补充能量。

And sometimes it's not even about adding more stuff to their diet, it's more about just fueling for their workouts and long runs.

他们在做节奏跑之前，可能会吃个能量胶或者喝个奶昔之类的，训练中也要补充能量，之后还要吃点含蛋白质和碳水的小零食。

They're doing a pre tempo run, maybe like a gel or a shake or something like that, actually fueling during the workout and then doing the window snack with protein and carbs afterwards.

如果他们能做到这些，很多时候问题就解决了。

If they just did that, a lot of times their problems would go away.

所以这是我要看的第一件事。

So that's the first thing that I would look at.

而且很多时候，只要做到这一点，就能让他们更接近可持续的范围。

And a lot of times if you can just do that, it bumps them up much more into a sustainable range.

你就不会陷入那么大的热量缺口了。

You're not into that big deficit.

第二件事是，你没有真正认识到自己实际的热量需求。

Second thing is you're not recognizing actually caloric, not actually recognizing sorry, not recognizing your actual caloric needs.

所以反过来，有些人对此很能接受。

So on the flip side, so some people are very receptive to that.

但有些人就不太能接受这个说法。

Other people are not very receptive to that.

他们会说，不不不不。

And they're like, no, no, no, no.

我只吃一千八百卡路里。

I only eat 1,800 calories.

这是某某人告诉我的。

This is what so and so told me.

如果你每周去三次 Orangetheory 健身，那可能没问题。

And that might be fine if you're going to Orangetheory three days a week.

但如果你每周跑四五十、六十英里，还在为马拉松训练，那就不行了。

That's not fine if you're running forty, fifty, 60 miles a week and training for a marathon.

你需要更多的卡路里，对吧？

You're gonna need more calories, right?

而且我们见到很多人每天吃不到两千卡路里，他们却不觉得自己需要更多热量来支撑训练目标，对吧？

And in most people, if you We see a lot of people eating less than 2,000 calories a day who don't think that they need more calories to sustain what they're trying to do for training, right?

这确实是个很难的处境。

And that's a very tough spot to be in.

这对我们来说也是个难题，说实话，这在我们看来是个很大的警示信号。

It puts us in a tough spot too because it's a big red flag for us, honestly.

比如，如果一个人不愿意承认这一点，那对我们教练来说就是个很大的警示信号。

Like if somebody's not willing to recognize that, that's a big red flag for coaching for us.

也就是说，这些人到底有多愿意接受指导呢？

Like how coachable are these people actually going to be?

这是另一个短视频。

That's another short.

但如果你发现自己处于那种情况，我会认真审视一下，比如，算算你实际锻炼消耗了多少，以及你白天维持基本生活需要多少。

But if you find yourself in that position, I would take a hard look at like, okay, do the math on what you're actually burning for workouts and what you need to survive during the day.

你有没有接近那个数字，来真正维持这种平衡？

Are you taking anywhere near that, to to actually maintain that balance?

第三件事是试图减肥。

Third thing is trying to lose weight.

我知道这听起来有点反直觉，但为了减肥去训练马拉松并不总是最好的办法，对吧？

I know it's it seems counterproductive, but training for a marathon is not always the best way to lose weight, right?

因为你需要能量来支撑训练表现。

Because you need the fuel to perform.

所以如果我们减少摄入，那其实是在削减能量来源。

So if we're scaling that back, then we're taking away from the fuel.

最后的结果往往是，我们减掉的是不想减掉的东西，对吧？

And then ultimately what happens is we're losing stuff that we don't want to lose, right?

我们失去肌肉量，骨密度下降，诸如此类。

We're losing muscle mass, we're losing bone density, things like that.

那些我们想保留的，反而没了。

The things that we want to keep, we end up losing.

而脂肪却留下来了，因为身体会觉得，嘿，我得靠脂肪活下去，因为现在处于饥饿状态，对吧？

And we keep the fat because our body's like, Hey, I need the fat to survive because we're in starvation mode, right?

所以这真的是一个很棘手的处境。

So that's a tough, tough spot to be in.

我觉得在训练初期，如果你只是拿两到三周，或者四周的时间，不是完全不吃，而是稍微有点热量缺口，每天消耗个三、四、五磅，那倒是一回事。

I think early on in the training segment, if you're gonna just take a like a two to three, four weeks segment where you're not, you're just kind of more building base and you kind of go into a slight deficit every day and burn three, four, five pounds, that's one thing.

但如果你想减掉十磅、十五磅、二十磅，而且目标是靠训练马拉松来减，那可能不是最好的选择。

But if you're trying to lose ten, fifteen, 20 pounds and your goal is to do it by training for a marathon, probably not the best option.

接下来我看到的是对碳水化合物的恐惧，这挺可惜的。

Next thing I see is the fear of carbohydrate, which is unfortunate.

我知道我这么说总会有人反对，但你必须摄入碳水化合物。

Know, I always get pushed back for this, but you have to have carbohydrate.

就是说，必须要有碳水化合物，必须要有脂肪，必须要有蛋白质。

Like, have to have carbohydrate, you have to have fat, you have to have protein.

对吧？

Right?

它们存在是有原因的。

They're there for a reason.

你的身体需要它们。如果你要做大量消耗碳水化合物的运动，那你就得补充那些碳水化合物。

Your body needs If going to do something that burns a lot of carbohydrate, then you need to replace that carbohydrate.

回到我之前说的无意中吃得不够的问题，很多时候其实是要多补充碳水化合物。

Back to what I said for unintentional under eating, a lot of times it's more about adding more carbohydrates.

不一定是说要在日常饮食里多加碳水化合物。

It's not necessarily adding more carbohydrates to your diet.

所以如果一个人平时的饮食里有50%是碳水化合物，比如早餐、午餐、晚餐、平时的零食，那可能没问题，对吧？

So if a person's like 50% carbohydrate in their general diet, you know, their breakfast, their lunch, their dinner, their general snacks, that's probably fine, right?

但如果同一个人训练时不补充能量，那问题就来了。

But if that same person is not fueling during their workouts, that's where the problem comes into.

比如训练时能补充碳水化合物，并且按照需要的量来补充，至少每小时30克，最好60克以上，那你就能从碳水化合物里获得很多热量。

Like if you can fuel during the workouts with the carbohydrate and do it at the rates that you need, so at least bare minimum 30 grams an hour of carbohydrates, preferably 60 plus, you're gonna get a lot of calories from carbohydrates.

你知道，60克乘以4.5，就能得到不少热量，差不多几百卡路里，这些额外摄入会增加你每天碳水化合物的总比例，但不会影响你的整体饮食。

Know, you can take 60 times, you know, four and a half, and it's gonna give you a significant, you know, it's a few 100 calories right there that you're gonna get extra that's gonna add to your overall percentage of carbohydrate per day, but it's not gonna mess with your overall diet.

不会影响你晚餐吃什么、午餐吃什么之类的，对吧？

It's not gonna mess with what you're eating for dinner, what you're eating for lunch, that type of thing, right?

所以这是需要记住的重点，对吧？

So that's the important thing to keep in mind, right?

你可以增加碳水化合物的摄入，但不一定非要改变你日常饮食的内容。

You can boost your carbohydrate intake, but not necessarily have to change what you're eating in your general diet.

很多时候，问题在于你训练时补充了什么，或者你根本没补充，或者补充得不够。

A lot of times it's just what you're fueling with or if you're not fueling at all or you're not fueling enough.

而且，这又回到了你训练前、训练中和训练后做了什么，对吧？

And again, that goes into what you're doing pre, during and after, right?

所以如果你在训练前和训练中补充了所需的碳水化合物，训练后再吃蛋白质和碳水，

So if you're doing the pre and during, you're getting those carbohydrates that you need and then afterwards you're eating the protein and the carb.

很多时候，那个热量缺口就会消失。

A lot of times that caloric deficit will go away.

所以我觉得你真的需要仔细审视一下你在那种情况下的做法。

So I think that you have to really, really look at what you're doing for that situation.

如果你怀疑自己处于这种情况，该怎么办呢？

What to do if you suspect that you're in this situation, right?

如果你怀疑的话，你知道，你的表现正在下滑，还有我们刚才提到的所有那些迹象。

And if you're suspecting it, you know, your performance is declining, you know, all the things we just talked about.

但问题的核心，显然，是你在运动后没有足够的剩余热量来完全支持你的生理功能，对吧？也就是说，器官功能、呼吸、活着这些基本的东西都会受到影响，对吧？所以当你把这些因素都考虑进去，我们基本上是在看两件不同的事情。

But at the core of the problem, obviously, you don't have enough calories left over after you exercise to fully support your physiological function right and so that's you know organ function you're breathing living you know you know those things are going to be affected right So when you take that out and you're looking at all those variables, we're looking at basically two separate things.

我们看的是你做了多少运动，以及你摄入了多少热量。

We're looking at the amount of work you're doing and the amount of calories you're taking in.

这两个就是我们能调整的地方，伙计。

Those are the two things that we can adjust for, rep.

所以现实是，我们可能得在一段时间内同时调整这两个方面，对吧？

So the reality is we probably are going to have to adjust both of these areas for some time, right?

那么问题就变成了，我该不该记录我的热量摄入？

And so the question becomes, should I track my calories?

就我个人而言，我非常讨厌记录热量。

And so I personally I loathe I loathe it tracking calories.

它并不是特别准确。

It's not super accurate.

它不一定实用，而且你吃的东西实际所含的热量可能差异很大，对吧？

It's not something that is necessarily practical and it can be very wide variation on what's actually in something that you eat, right?

所以我不喜欢这样。

And so I don't like it.

我不喜欢。

I don't like it.

我觉得我从来没有让我的运动员真正记录卡路里，除非我们做实际咨询的时候，对吧？

I think I ever have my athletes actually track their calories except for when we do the actual consultation with them, right?

因为我们必须有东西可以看。

Because we have to have something to look at.

所以就像我说的，如果你真的想了解情况，我觉得这不是个坏主意。

So like I said, if you really want to see what's going on, I don't think it's a bad idea.

像MyFitnessPal这样的应用，我确实会让我的运动员用，就像如果我们想做日志检查，看看他们吃了什么。

Something like MyFitnessPal, I do have my athletes do that just to kind of like if we want to do a log check to see what they're eating.

而且很多时候，对我来说，我关注的其实不是卡路里。

And a lot of times for me personally, it's not even really about the calories I'm looking at.

我只是看他们吃了什么。

I'm just seeing what they're eating.

很多时候你只要指出他们在吃什么，以及他们吃得够不够就行了。

And a lot times you can just point out what they're eating and if they're eating enough of it.

所以我说的其实不一定是卡路里摄入量。

So it's not even necessarily the caloric intake that I'm talking about.

比如说你开始用MyFitnessPal记录，或者别的什么。

Let's say you start tracking MyFitnessPal, whatever.

我知道市面上有无数种这样的应用。

I I know there's a million out there.

你可以轻松记录，但MyFitnessPal很好用，因为你可以同步Strava、Garmin或者其他设备。

You can easily track your but MyFitnessPal is nice because you can track you can sync your Strava, your Garmin, or whatever.

这样你所有的活动量和食物摄入都能放在一起，对吧？

So you can have all your activity in there with your food intake, right?

它还会显示你剩余多少卡路里，或者你亏空了多少卡路里，对吧？

And it'll actually show you, like, what how many calories you have left over, how many calories you're in deficit for, right?

如果只是100卡路里的亏空，那可能只是碳水化合物计算上的差异。

And if it's something like a 100 calorie deficit, you could chalk that up to differences in accounting for carbohydrates.

这个我就不担心了。

I'm not gonna worry about that.

但如果我看到巨大的差异，尤其是负面的差异，比如每天少六七百卡路里，而且从来没有一天补回来，那我会担心。所以我觉得如果你看到这个警示信号，那就是我们可以解决的问题。然后一旦我们有了这个，我们就得做个决定，对吧？比如说你做了三天的记录，发现自己每天少摄入700卡路里，而且感觉很差，感觉要受伤了，表现也很糟糕，那该怎么办呢？

But where I would be worried is if I see drastic differences, especially negative differences, you know six hundred-seven 100 calories a day and then there's never really a day where that's made up right and so that's something that I think if you see that red flag then that's something we can we can address and then once we once we have that we got to make a decision right so if you let's say you go do that you do a three day log and you're saying man I'm like 700 calories short every day okay and I feel like crap I feel like an injury is coming on my performance sucks what do I do?

事实上，你可能需要减少跑步的量和强度。

So the truth is you're probably gonna have to reduce your volume and your intensity that you're running.

我知道如果你正在全力备战马拉松，遇到这种情况会很痛苦，但你必须权衡不这样做的后果。

So I know it's gonna suck if you're full on marathon training and you're in this situation, but you have to weigh what the consequences of not doing it are.

虽然我意识到这立刻会打击你的士气，但我认为从长远来看，这样做带来的积极变化远远超过你在这个训练阶段可能不得不做出的牺牲。

And so, while I realize that's a blow to your soul immediately, I think the long term positive changes that will come from this far outweighs what you might have to do for this training segment.

我觉得你必须这样看待它。

I think that's how you have to look at it.

你知道，我并不是说一定要完全休息。

You know, and I'm not necessarily taking, say, take all that time off.

我的意思是，你需要给自己一些时间，只是跑短一点，轻松一点。

I'm saying you've got to give yourself some time to, just run short, run easy.

如果你能轻松跑个三十分钟，那对保持体能就很有帮助了。

If you can just run easy for, you know, thirty minutes, that's going to go a long way in maintaining fitness.

我知道这看起来不像，但你可以去看看我们的一些博客，了解当你坚持训练和完全不练时，体能下降的速度有多快。

I know it doesn't seem like it, but go back to some of our blogs on how fast you actually lose fitness when you're doing something versus when you're doing nothing.

然后再看看体能恢复的速度，和那句老话说的相比，差别其实很大。

And then look at how fast it actually comes back compared to what the old adage is, and it's significantly different.

所以我知道这可能不太好受，但如果你真的想成为最好的自己，甚至不只是为了表现，而是为了保持健康、过上好生活，我觉得你真的得考虑这么做。

So I know it might suck, but it's something I think if you're really serious about being the best performer you are, and not even that, just being generally healthy, living a good healthy life, I think you really have to consider doing this.

如果你不愿意这么做，那你可能也可以不用再听或读下去了。

And if that's something you're not willing to do, then you probably can just stop listening or reading this anyway.

所以，就像我说的，即使你休息一周，体能的损失也微乎其微。

So, like I said, even if you were to take a week off, your fitness loss would be negligible.

如果你只是减少训练量，轻松跑一周，你很可能不会失去任何体能，而且实际上可能会感觉更好一些。

If you simply reduce the volume and ran easy for a week, you probably won't lose any fitness and you'll actually probably start to feel a little bit better.

我个人认为这是双赢的。

And I personally think that that is a win win.

第二部分当然就是每天的卡路里摄入量。

And the second part of that is obviously the calories per day.

如果你是因为想吃饭才跑步的那种人，这可能会有点难。

This can be a struggle if you're the type of person who runs so that you can eat.

然后当我告诉你减少跑步量的时候，至少，你知道，别把运动量也减得太狠。

And then when I tell you to back off running, at the very you know, don't don't cut the volume back too.

如果你在减少跑步量，别把饭量也减了，对吧？

Don't if you're cutting the volume back on the running, don't cut the volume on food, right?

我们要保持高食物摄入量，对吧？

We wanna keep the food intake high, right?

所以我们要让卡路里摄入变成净正数，而不是净负数。

So we wanna make that a net positive on the caloric intake, not keeping it a net negative.

然后你会看到，随着燃烧的卡路里减少，身体可能会开始恢复平衡。

And so you'll see that, like potentially with the reduction of calories being burned, body can start to restore balance.

所以你看，这是双管齐下的策略，对吧？

So you can see that it's a two pronged attack, right?

我们至少得保持热量摄入，减少训练量，然后至少过几天看看效果怎么样。

We're gonna have to maintain, at the very least, maintain caloric intake and reduce volume, and then see how that goes after a few days at the very least.

但说实话，可能不止几天。

But honestly, it's gonna be more than that probably.

所以如果你能找到办法减少训练量，同时用营养的东西增加热量摄入，我觉得对大多数人来说，不用搞得太夸张。

So if you can find a way to take a reduction training, boost your caloric intake with something nutrition, again, don't think for most people I don't think it's gonna have to be crazy.

我觉得更像是能不能多摄入几百卡路里。

I think it's more like just can you add a few 100 calories?

我的意思是，偶尔我们会遇到一些人，我们看了他们的训练后说，你每天需要2500卡路里。

I mean once in a while we'll see somebody who we say okay we're looking at your training you need 2,500 calories a day.

你说你每天只吃1500卡路里。

You say you're eating 1,500 calories a day.

对于其中一些，我不太同意。

Some of that I don't necessarily agree.

我觉得那个人可能会说，好吧，我在记录呢。

I think probably the person's like, Well, I'm keeping track of it.

有些人会做得很好，或者他们少报了自己吃的东西。

Someone will be super good, or they underreport what they're eating.

所以很多时候，他们以为的卡路里摄入量实际上可能比报告的还要高。

So a lot of times they think that caloric intake is actually probably higher than what's being reported.

这也是我不太喜欢卡路里记录或每日追踪之类的另一个原因，你知道，我觉得这里面有很多误差。

That's another reason why I don't necessarily like caloric reporting or daily tracking or whatever that, you know, I I think there's a lot of error, involved there.

但就像我说的，它能让你看到自己吃了什么。

But, like I said, it shows you what you're eating.

我的意思是，如果你能稍微增加一点，哪怕只是白天多吃点水果、蔬菜，时不时加个零食。

My point is, if you can add a little bit, even if it's just more fruit during the day, more veggies during the day, adding a snack here and there.

如果你一天只吃三顿正餐，不吃零食，那就试着一天吃两顿零食。

If you just ate your three squares a day, you didn't eat any snacks, try eating two snacks a day.

或者试试喝一杯高质量乳清蛋白的营养奶昔，睡前加点水果，这实际上有助于保持肌肉质量，还能促进新陈代谢，促进激素分泌，最终提高新陈代谢，这些都是好事。

Or try doing a nutrition shake with high quality whey protein and, some fruit before bed that can actually help preserve muscle mass and actually boost metabolism, boost hormone production, which you would ultimately boost your metabolism, all those good things.

所以有一些简单的事情，你可以做，随着时间的推移，会带来非常显著的效果。

So there's simple, simple things that you can do that over time will yield very significant results.

这就是关键所在。

And that's the big thing.

长期来看，小改变通常是最好的选择。

Small changes over time is usually the best bet.

可能不会完美。

It might not be perfect.

甚至不需要完美。

It doesn't even have to be perfect.

只要有所行动就行。

It just has to be something.

我们真正要做的只是不断进步。

And all we're really doing is just looking to get better at it.

明白吗？

Okay?

所以这就是我希望你从中记住的一点。

So that's the thing I want you to take away from that.

最终，我们的目标就是保持健康。

Ultimately, our goal is to be healthy.

我们的目标是坚持训练。

Our goal is to train consistently.

而附带的一个好处就是表现更好。

And a side side factor of that would be to actually perform better.

对吧？

Right?

如果我们能做到这些，感觉更好，还能跑得更快，那当然是好事。

Like, if we can do all that and feel better and then actually run faster, that's always a good thing too.

那么，这需要多长时间才能实现呢？

So how long will it take for this to happen?

这要看情况，对吧？

And that's going to depend, right?

这取决于你对自己有多诚实，即使你是自己的教练，你的可教性有多强，问题有多严重，你能多快适应变化，以及这个不足存在了多久，对吧？

That's going to depend on how honest you are with yourself, how coachable you are even if you're your own coach, how severe the problem is, how quickly you can adapt change, how long the deficiency has existed, right?