耐力运动员的实用补给策略，作者：凯莉·范霍恩

研究中对这些益处还没有完全弄清楚。

The benefits aren't fully clear in the research.

确实如此。

So Yeah.

我担心的是，当这玩意儿普及开后，大家就会觉得：‘我得吃碳酸氢钠。’

I think the bigger challenge is when this gets to the masses, people are like, oh, I need bicarb.

他们光盯着吃碳酸氢钠，却忽略了最基本的东西——比如每30分钟就得补点碳水。

And they focus on taking bicarb versus, like, the basics, Like, we need to fuel with carbs every 30 minutes or something.

没错。

Yeah.

对啊。

Yeah.

不是这样的。

It's like, no.

如果你把整体的补给计划安排好了，那效果才更明显。

That's gonna have a bigger effect if you're actually have your rest of your fueling plan dialed in.

对。

Yeah.

而且据我观察，我有些运动员即使按照马丁的碳酸氢钠方案来使用，还是会出现肠胃不适。

And and anecdotally, I will say some of my athletes, even though the Martin bicarb system is supposed to prevent GI distress, I still have athletes that get GI distress from it.

所以大家得明白，你还是得在训练中反复练习这些方法，而且这玩意儿挺贵的。

So it's important for people to understand that it's like you still need to be practicing in your training some of this stuff, and it's very expensive.

我现在也不太清楚具体多少钱了。

Like, I don't know how much it is now.

以前好像是90美元买三包吧。

It used to be, like, $90 for, like, three packets or something.

但那价格确实不便宜。

But it's like, that's that's pretty expensive.

你知道的。

You know?

对。

And then Yeah.

它到底能不能给你带来那种性能提升呢？

Is it going to bring you, like, that performance benefit or not?

你懂的。

You know?

还有，把它跟你其他补给方案混在一起用，会不会反而导致肠胃不适？

And is it going to potentially throw you into GI distress when you mix that with your other stuff in your fueling plan?

所以我通常的说法是，因为我带的运动员范围很广，从新手到职业选手都有。

So I what I usually say is, like, when I'm working with athletes because I work with a wide range, like beginners to pros, etcetera.

就像，好吧。

Like, it's like, okay.

我们到底想达到什么目标？

What are we trying to achieve here?

其他方面都调整好了吗？

And do we have everything else dialed in?

然后，咱们来用这个练习一下。

And then do you want let's practice with this.

你懂的。

You know?

我是持开放态度，但我也没说过这东西对你来说就是什么灵丹妙药。

Like, I'm open to it, but I'm not saying that it's gonna be this, like, miracle thing for you either.

对。

Mhmm.

是的。

Yeah.

碳酸氢钠比较贵，这个我听说过。

The bicarb being expensive, like, that's, that I I've heard.

我刚才在听 Swap Podcast 节目。

And, I I was actually listening to the Swap Podcast.

嘉宾是 David 和 Megan Roche。

So, with David and Megan Roche.

David 提到一个窍门，就是买高剂量的，但别一次全用掉。

And, David was saying, well, the hack is to buy the high dose, but don't use the whole thing.

然后你可以分着用。

Then you can divide it.

所以不管怎样，要是有人想试试小苏打，这么买会便宜一点，但还是不便宜。

So anyway, anybody wants to try bicarb, it's a little less expensive that way, but yeah, but it's still expensive.

那汗液检测呢？

What about sweat tests?

汗液检测我们在社交媒体上看到很久了，其实一些跑步类播客也经常打广告。

So sweat tests are something that we've seen on social media for a while, and actually, like, the some of the podcasts about running have them, like, advertised.

这东西有必要做吗？

Are they are they necessary?

它真的有用吗？

Are they even useful?

对于这类问题，我通常会告诉别人，最重要的是先搞清楚自己流失多少水分，这是我的看法。

Usually what I'll tell people in this category is, A, have you like the most important thing is the fluid understanding what your fluid loss rate is from my perspective.

但很多人根本不知道自己的流失量是多少。

And so a lot of people don't even know what that looks like.

所以你可以先称一下运动前后的体重。

And so getting yourself on a scale, weighing yourself pre and post exercise.

没错，我觉得在这种情况下，体重秤确实有帮助。

So, yes, I will say a scale can be useful in this situation.

如果你害怕上秤，我会建议运动员们背个装满书的背包，这样做补水测试时就不用看到实际的体重数字。

If you if you fear getting on a scale, I tell my athletes, like, put a backpack on with books in it, and then you don't have to see your actual weights when you're doing your fluid loss testing.

运动前后都称一次，然后就能看出其中的差别了。

So you do that pre post, and then you kind of figure out, okay, what's the difference here?

每小时我到底流失了多少水分？

How much fluid am I losing in an hour?

多做几次这种水分流失测试，取个平均值，就能知道，比如我每小时大概减一磅。

And you do that fluid loss testing a couple of times, and then you take the average of your losses and figure out, okay, I'm losing a pound an hour.

举个例子来说。

Like, this is an example.

每小时一磅，我会换算成盎司来计算。

So pound an hour, you convert I use ounces.

我知道你们可能不会这么做，但我会把磅换算成盎司。

I know you guys might not do that, but I will convert pounds to ounces.

也就是16盎司。

So 16 ounces.

然后关于你的补水目标，我们不建议每小时完全补足流失的水分，因为这样可能会有偏差，而且也不希望补水过量。

And then your target for fluid intake, we don't wanna consume a 100% of our losses per hour because there can be some, like, discrepancies there and also don't wanna overfuel with fluids.

所以，通常来说，每小时补充你流失水分的75%到85%就可以了。

So, usually, 75 to 85% of whatever your losses are per hour, that's what you're gonna try to consume.

所以在这个例子里，你的目标摄入量大概是每小时12到14盎司左右。

So in this example, it'd be, like, 12 to 14 ounces an hour or something for your for your target consumption.

一旦你明白了这一点，很多人会说，我出汗特别咸，因为我衣服上都有白色的盐渍。

So once you understand that, if you're like, I'll have a lot of people that are like, I'm a super salty sweater because I have white streaks on me.

但这并不一定意味着你天生就是高盐分出汗体质。

That doesn't necessarily mean you're a super salty sweater.

这可能是因为你在训练前一天晚上吃得太咸了。

That could mean that you had a lot of salt the night before when you went out for a training session.

顺带提一句。

So side note there.

但你要想清楚，嗯……

But, but you wanna figure out, okay.

如果我按照平均汗液钠浓度来算，也就是每升汗液流失700到1000毫克钠，那对我个人来说意味着什么？

Like, if I go off of the average sodium sweat concentration, which is I'm losing 700 to a thousand milligrams per liter of sweat, then what does that look like for me?

如果大家不想做汗液检测，我一般就从这个数值开始建议。

So I usually start there with people if they don't want to get a sweat test.

其实不一定非得做汗液检测。

You don't necessarily have to get a sweat test.

先从这儿入手，再进一步算清楚。

So you start there, and then you figure out, okay.

根据你计划摄入的水量，你该目标摄入多少钠才合适？

Based on my fluid, consumption that I'm targeting, how much sodium am I should I be targeting as well?

如果你照这样做了，但还是出现肠胃问题——比如跑步时腹痛、恶心、腹泻，当然希望别在比赛时发生。

And then from there, if you do that and you have stomach problems, like you have cramping in your stomach, nausea, like, diarrhea, some kind of issue on your training runs, or hopefully not in a race.

但如果你在比赛中出了问题，那就得重新考虑了。

But if you had an issue in a race, then it's kinda like, okay.

得从头再来。

Back to the drawing board.

也许我该做个排汗测试了。

Maybe I should get a sweat test.

我一般就是这么处理的。

That's kinda how I approach this.

另外，如果有人感兴趣，愿意花120美元做这个，那完全可以试试。

And then I but I also think, like, if somebody's curious about it and they're like, I can spend a $120 on this, then go for it.

排汗测试其实就是帮你判断，你是不是属于那种特别的类型——比如，你是不是流失盐分特别多的人？

It's essentially, what the sweat test is gonna do is it's gonna give you a sense of like, if you're kind of an outlier, like, am I are you an extreme salt loss person?

有些人每升汗液能流失两千毫克盐，这确实挺极端的。

Like, I'll have people losing two thousand milligrams per liter of, sweat, and that's pretty extreme.

如果你属于这一类，那在补水补盐的策略上，可能就得调整一下了。

So, you know, if you are in that camp, then you might have to approach your feeling a little bit differently.

我也遇到过相反的情况，有些人根本不是高盐汗体质，他们以为自己属于中等或者偏高，结果反而摄入了过多的钠。

I've also had the opposite problem where people are, not they're, like, really not a salty sweater at all, and they're, like, thought they were average or above average, and they're overconsuming sodium.

所以，汗液测试能帮你搞清楚，自己到底属于哪一类？

And so it kinda the sweat test allows for you to figure out, like, which box am I in?

也就是，你属于哪个阵营？

Like, which camp am I in?

明白了。

Okay.

这样解释清楚吗？

Does that help?

对。

Yeah.

确实有帮助。

That that does help.

基本上，你首先得搞清楚出汗的速度，然后，你知道的，如果你……

Basically, you wanna first know the rate of sweating, then you, you know, if you're

对……很好奇

curious about

其他方面的话，之后再聊也行。

the other stuff, then, you can get into that.

但如果你连自己到底流失了多少都不清楚，那也没用。

But it won't help if you don't know how much you're actually losing to start with.

对吧？

Right?

很多人会搞混，因为他们一听‘汗液检测’，就以为……

And people get confused because they're like, a sweat test.

你说到汗液检测，到底指的是什么？

Like, when you say sweat test, what does that mean?

一方面是你流失的水分，另一方面是电解质的流失。

You know, there's the fluid loss component, and then there's the electrolyte component.

所以我一般会说，最重要的是弄清楚你流失水分的速度。

And so for I usually say you want the most important thing is understanding your fluid loss rate.

然后你再了解钠的流失，但最重要的是先搞清楚你的水分流失速率。

And then understand then you can understand your sodium after that, but the fluid loss rate is the most important thing.

很多人会把出汗率、水分流失率这些概念混在一起，搞得特别糊涂。

And people like interchange, like, sweat rate and fluid rate and, like, all this kind of stuff, they get confused.

好的。

K.

那我们稍微换个话题吧，因为在这儿加拿大，天已经冷得差不多了。

So maybe we can shift gears a little bit, because so here in Canada, it's, you know, it's quite cold already.

气温都降到零下十五摄氏度了。

It's, like, minus 15 degrees Celsius.

是啊。

Yeah.

冬天真的来了。

Like winter, winters hit us.

你在书里讲了如何在高温下训练，也提到了在寒冷环境中的训练。

And in your book, you talk about training in the heat, but also about training in the cold.

你提到一个词，我以前确实经历过，但从来没听过这个说法：寒冷性利尿。

And you brought up like, a term that I definitely experienced before, but I don't think I've ever heard this term before: cold weather diuresis.

能给我们讲讲这个吗？

Talk to us about that.

人们真的没办法避免这种情况吧？

Does it How do people can we well, I guess we can't avoid it.

我们能避免吗？

Can we avoid it?

意思是说，因为冷，所以老想上厕所？

Does that mean, like, having to pee a lot because you because you're cold?

是这个意思吗？

Is that

对，这确实是其中一部分。

what That's I part of it.

没错。

Essentially.

所以一提到寒冷天气，我觉得得想到我之前跟运动员强调过的一点，那就是血液循环。

So whenever we're talking about cold weather, I think we have to think about, like, one of the biggest things that I mentioned to my athletes is, blood flu.

对吧？

Right?

比如，你的血液循环对低温是怎么反应的？

Like, how how is your blood flow responding to cold temperatures?

原理就是，身体想要维持核心体温。

So the idea is your body, like, wants to maintain its core temperature.

所以哪怕是像那些运动员遇到的情况，比如他们会说，哎呀，我的能量胶都冻住了。

So even with things like, I'll have athletes that are like, oh, I needed to, my gels are freezing.

比如，我该怎么做才好？

Like, what should I do?

因为能量胶放在我的包里，你知道的，他们也不知道该怎么办。

Because they're, like, in my pack and, you know, I don't know what to do about that.

我还用袜子把它们包起来，结果还是冻住了。

And I wrapped them in a sock and they still didn't they still froze.

所以如果你能把能量胶这些东西放在靠近身体中心的位置，它们就能保持得更暖和，因为你的血管会收缩，血液会更多地集中在核心区域。

And I'm like, well, if you keep gels and things, if you can put them somehow closer to the center of your body, then that can actually keep them warmer because your the what happens is the your blood vessels kinda constrict and it and it causes things to stay towards the center, towards your core.

比如女性运动员穿运动内衣的时候，

So if you for instance, the ladies that might be wearing a sports bra, like We

在这种情况下其实更有优势。

have an advantage in this case.

我知道。

I know.

我知道。

I know.

所以我通常会这么做，

And that's so so what I'll do is I'll actually, like,

你要不要借一个？

I'll Do you wanna borrow

一个？

one?

好的。

Okay.

那算了。

So no.

我跑过几次。

I'll I run a few.

我跑过几次。

I run a few.

我这儿有几瓶冰凝胶，莉兹。

So I'll just go I've got a couple of freezing gels here, Liz.

你能把它们放进胸衣里放半小时吗？

Could you just pop these in your bra for me for half an hour?

你知道的。

You know?

你的朋友们。

You you friends.

所以如果你愿意帮他带着这些凝胶，也可以。

So if you if you wanna carry his his gels, you can.

不过本质上，寒冷天气导致的利尿现象——我们开头提到的——就是即使没多喝水，也会明显感觉想上厕所，而且这种情况确实存在。

So essentially, though, the cold weather diuresis or what we were referencing at the beginning of this is, like, it is increased, like, feeling a need to pee or go to the bathroom, even if you're not drinking extra fluids, and that is

这一直是个让人费解的问题。

Which always was such a mystery.

是的。

Yeah.

寒冷的环境其实会稍微影响你的激素水平，让肾脏更容易排出水分和其他物质。

Well, it does, like, so cold temperatures can actually potentially, like, change your hormones a little bit, which tell your kidneys to like excrete excrete water, excrete things.

这可能是其中一个原因。

So, that could be one of the reasons.

另外，当血液集中流向身体核心部位时，身体也会误以为水分过多，从而产生排尿的信号。

And then, whenever we have this like the blood going to your center core, it can also cause you cause your body to sense, like, oh, like, I need to excrete fluids.

是的。

Yeah.

是的。

Yeah.

没错。

Exactly.

身体为了维持血容量，会把血液集中到核心部位，于是发出信号，觉得需要排掉一些体液，但实际上你并没有多喝水。

To try and get your blood to try and maintain blood volume because they have this rush of blood to the center of the core, and then the body is signaled like, oh, might need to maintain blood volume, but it, like, actually, you haven't really consumed more fluid.

这其实有点像身体在跟你玩个小把戏。

So it's kind of like a little bit of a trick in a way.

你明白吧？

You know?

我发现很多运动员在寒冷环境下容易脱水，因为他们觉得冷，又不口渴，就觉得自己不用喝水。

And I find that athletes a lot of my athletes end up being at risk for dehydration in the cold because they're like, well, I'm cold, and I'm not thirsty, so I don't need to drink anything.

你明白吧？

You know?

这可是个大问题，因为

And and that's a huge problem because

我的水都结冰了。

And my water's frozen.

没错，就是这样。

Well, exactly.

对啊。

Yeah.

所以，或者直接把

So Or just

莉兹，把这几个小水瓶塞进胸罩里吧。

put this just put these small water bottles into your bra, Liz.

对。

Yeah.

或者在背包里、水囊后面放点伏特加，你知道的。

Or put some vodka in your in your in the back of your pack, you know, in the bladder.

哦，我觉得我们队里可能真有人会这么干。

Oh, I think we have some teammates that might try that.

这还真是个实用的办法。

That is actually a thing.

我本人就用过，去年在我住的地方参加了一场40英里的越野滑雪赛。

Like, I use that so I did a ski race here in, the area where I live, and it's a 40 mile back country ski race Yeah.

从克雷斯特德比特到阿斯彭。

From Crested Butte to Aspen.

参赛者最常遇到的问题就是液体结冰。

And so, one of the biggest things that people experience is their, fluids freezing.

是的。

Yeah.

如果你把伏特加装进水袋，确实能降低结冰的风险。

And so if you actually put vodka in your bladder, it can help, like, lower that freezing, temperature.

这样就能防止结冰了。

So it can prevent freezing.

明白了。

Okay.

还有另一种方法，艾伦，你可以试试。

And then and then the same thing, people actually here's another alternative for you, Allen.

你不一定非得穿运动内衣，要是愿意的话，可以在自己的上衣前面缝个小口袋，有些人就会这么做，把水袋放在胸前，再套上外套就行。

You don't have to have a sports bra, but you can actually, sew if you want to sew your own shirt and make a little pouch on the front of it, Like, people will make pouches, and they'll put their bladder on the front core area and carry the pouch on the front so that it and you can wear it jacket over it.

对。

Yeah.

这主意真棒。

That's genius.

通常大家都会先穿上 hydration 背心，然后再套上外套。

I I guess the normal thing to do would be to put your hydration vest on and then put your jacket over the top.

那样也可以。

You can do that too.

是的。

Yeah.

没错。

Yes.

我知道我参加过滑雪马拉松，在补给站会提供热腾腾的运动饮料，这真的非常——

I know I've done ski marathons and at aid stations to serve you up hot steaming Gatorade, which is very I

我的意思是，好吧。

mean, okay.

有位运动员问我，他说我不想喝冰凉的液体，该怎么办呢？

So I had a question about this from an athlete and they were like, what do I like, I don't want to drink freezing cold fluids.

我就跟他说，你可以把运动饮料的水煮沸。

And I'm like, well, you could boil your hydration mix.

比如先把水烧开，再加入运动粉，然后装进去。

Like, you could boil water, put hydration mix in it, take that.

但这并不能完全防止它结冰。

That's not fully gonna prevent it from freezing.

不过，确实有用。

But Mhmm.

如果你提前把水煮热，至少能延缓结冰的时间，让你多撑一会儿。

You know, you can get a little extra time, with it not being frozen if you wanted to try boiling your your water beforehand.

我不知道我对喝滚烫的佳得乐是什么感觉。

I don't know how I feel about boiling hot Gatorade.

我没试过，但味道怎么样？

I haven't tried it, but was it good?

在那种情况下，只要是热的东西都挺好喝的。

Anything hot was good at that point.

是的。

Yeah.

你

You

先拿一会儿。

just hold it for a while.

我

I

有个队友。

had a teammate.

我有个队友，他以前是滑雪的，就喜欢这么做。

I had a teammate that would do that because he came from a skiing background.

冬天我跑步的时候，偶尔会碰见他穿着滑雪板，他说要交叉训练，就改去滑雪了。

And so, you know, I'd meet him out sometimes on his skis in the winter because I was running and he decided I'm gonna cross train and I'm gonna go skiing.

他总背着一个腰包，里面放着水瓶，不过那种瓶子特别厚，能装滚烫的液体。

And he would have this fanny pack and he would have water bottles in there, but I think it was like a special one that was, thicker, so he could put, like, a hot hot fluid in there.

这样他的水就不会结冰了。

So he his water never froze.

因为到了

Because by the

他停下来的时候，水还是温的。

time it stopped there.

北欧式滑雪专用的腰带，你懂的。

Nordic ski the Nordic ski belts.

对吧？

You know?

是的

Yeah.

我住的地方冬天特别冷，周围有很多滑雪的选择。

I live in a in a wintery area, so we have lots of skiing options around here.

明白了。

Okay.

那我们换一个话题，抱歉，艾伦，聊聊女性运动员。

So let's switch gears a little bit to, sorry, Alan, female athletes.

我正想问这个问题，你不用跟我道歉。

I I was just gonna ask the question so you wouldn't have to apologize to me.

你都说了，好。

You were, okay.

那挺好。

Well, that's good.

咱们想法一致。

We're on the same page.

女性拥有了一种新的超能力，叫做雌激素的超耐力。

Women have their new superpower, ultra endurance superpower called estrogen.

雌激素现在成了最受欢迎的激素。

Estrogen is the new hormone of choice.

别再提什么睾酮流失的事了。

Forget this testosterone loss stuff.

谁还需要睾酮？

Who needs testosterone?

没错。

Exactly.

谢谢你的研究。

Thank you research.

不过

But

我们从你的书里看到，女性在月经周期的不同阶段，对某些营养素的需求其实是会变化的。

we see reading your book that actually during various stages of the menstrual cycle, your needs for certain types of nutrition can vary.

这对我来说是新鲜事。

Was new to me.

我不确定Liz是不是也第一次听说。

I don't know if it was new to Liz.

作为男人，我们平时根本不会关注这些。

Being a guy, you don't focus on these things.

那对于女性来说，如果她们发现自己在经期不同阶段感觉不一样，有什么建议吗？

But so any advice for women with respect to, you know, they find that they feel different throughout their cycle.

关于饮食方面，有什么建议吗？

Any advice with respect to nutrition?

这话题一展开，往往就得聊很久。

This gets into a long discussion, I feel like, sometimes.

是的。

Yeah.

关键是，我发现现在健身和训练圈子里也普遍存在一种过度强调：你必须根据经期调整训练，或者在经期的某一天非得吃某种食物才行。

Well, here's the thing is I find and this is the same thing we're kinda seeing in the fitness and training space, like, an overemphasis of, like, you have to adjust your training for your cycle or, like, you with the nutrition, like, you have to, on this day of your cycle, you should eat this thing.

这其实是把事情想得太复杂了。

And it's like, that's overcomplicating what's going on here.

我不是说女性运动员没有不同的生理特点，月经周期里确实会有一些变化。

Like, I'm not saying that female athletes don't have different physiologies and, like, things do shift throughout your your menstrual cycle.

但我发现，大家最该关注的——虽然这话不太爱听——还是得把每天的宏量营养素摄入搞明白。

But I find, like, the biggest thing that people need to focus on again, and this is what people don't like hearing, is the just overall getting your macronutrient, like, daily nutrition consumption appropriate.

你懂的吧？

You know?

很多人根本没做到位，也不知道该怎么做到。

Like, that is not dialed in for a lot of people, and they don't understand how to do that.

结果反而死盯着周期的第14天不放。

And then they're focusing hyper focusing on day 14 of their cycle.

其实没必要这样。

It's like, no.

咱们得先把基础打牢，之后再考虑微调。

Like, we need to make sure that we are focusing on, like, having the basics dialed in, and then we can make adjustments later.

我们现在来看一下卵泡期，大概是第一天到第十四天，然后是黄体期，如果按平均周期算的话——不过这里又开始复杂了，因为不是每个人都是二十八天的周期。

Now I will say so we've got our follicular phase, which is gonna be days like one through fourteen, and then we've got our, luteal phase, which is going to be if we have an average cycle length, and this is, again, like, it starts to get complicated because not everyone has the twenty eight day cycle.

但如果我们以二十八天为参考，第十五天到第二十八天就是黄体期。我发现，很多女性运动员在这个阶段会特别饿，而她们其实对这种感觉有点害怕。

But if we're using twenty eight days as the guide, fifteen to twenty eight, that's gonna be your luteal phase, then we can look at in particular, in that luteal phase, I find that a lot of my female athletes are, like, they're hungrier, and that's something that they're actually, like, scared of.

她们会说：天哪。

They're like, oh my gosh.

我怎么这么饿，感觉想把所有东西都吃掉。

Like, I'm hungrier, and I feel like I need to eat everything.

我们就会聊到，这是因为你的基础代谢率会上升，最多能提高百分之十。

And and then we talk about, oh, well, that is because your RMR, your resting metabolic rate can increase, and it can increase by up to 10%.

这可不是个小数目。

That's a lot.

所以，可能你得多吃三百大卡左右，比如加个零食之类的，你懂的。

So, yeah, so, like, that might be an extra, like, three three hundred calorie snack or something like that, you know?

所以，你心里想吃的那块巧克力，也许真该吃，别为此太焦虑。

So like that chocolate bar that you're craving, maybe that you maybe you should have that like and not stress about it.

是的

Yeah.

我没有月经周期，但我也确实会吃那块巧克力，而且不会为此感到内疚。

I don't have a menstrual cycle, but I definitely have that chocolate bar and don't stress about it.

是的，我认为像肌肉蛋白分解这样的情况，在你周期的后半段可能会轻微增加。

Yeah, I think things like that or muscle protein breakdown can increase slightly in the second half of your cycle.

所以，稍微留意一下蛋白质摄入的时间，更主动地安排，你的蛋白质需求可能会略有上升。

So, just being more mindful of, like, the timing of your protein intake and being more on top of that, you might have a slight elevation in protein needs.

这些就是我平时跟别人提到的要点。

Like, these are the things that I mentioned to people.

并不是说你必须一下子增加25克。

It's not like a, you know, you have to increase by 25.

在周期的黄体期，每天多摄入五克蛋白质就够了。

Five grams of protein per day in the luteal phase of your cycle.

你明白我的意思吧？

You know what I mean?

所以，再说一遍，这也是这本书能派上用场的地方。

So so, like, some again, and that's kinda where the book comes in.

它提供了一些实用的建议，比如你可能需要关注蛋白质的摄入时机。

It gives, like, some practical things that, like, you may wanna focus on timing of protein.

但是，如果你已经做到这些了，真的还需要做出什么改变吗？

But, like, if you already do that, do you really need to change anything?

你明白我的意思吧？

You know what I mean?

对。

Yeah.

是的。

Yeah.

我特别提到饥饿感，是因为很多女性运动员都会跟我反映说，她们这时候特别饿，心里有点没底。

But I particularly that's why I'm mentioning the the hunger thing because that is, like, something that a lot of female athletes express to me is, like, I'm super hungry, and I'm kinda nervous about this.

我该怎么办呢？

What should I do?

所以我觉得，你可以给自己加一顿小零食。

So I'm like, well, maybe you should build in an extra snack for yourself.

另外，很多人在月经来之前都会经历比较严重的经前综合症。

And then another thing that happens is, like, people will have pretty bad, like, PMS before they actually get their period.

比如情绪波动、腹痛、乳房胀痛，这类情况都很常见。

And so they'll get, you know, mood swings or they'll have cramping or breast tenderness, things like that.

我们可以一起试试一些方法，看看能不能帮你缓解这些症状。

And, working through, like, maybe we trial some strategies to help you here.

我发现，对于经痛这类问题，补水是最关键的一点。

Like one of the biggest things that I find with cramping and things like that is hydration.

我的很多女性运动员其实都长期缺水。

Like a lot of my female athletes are dehydrated.

所以日常一定要保证足够的水分摄入。

So making sure that you're getting in enough hydration on the day to day.

你也可以自己多尝试几种方式。

And then you can also experiment.

关于这一点，研究上还不是很明确，但你可以试试在月经来潮前的一到十天里补充镁和Omega-3脂肪酸。

Like the research is a little murky here but experimenting with things like magnesium and omega three fatty acid consumption in the week to ten days before you're set to actually, like, get your bleed for your period.

这些方法或许能缓解一些症状。

And that can that might help with some of the symptoms.

所以你看，我又在说那种我不太喜欢一概而论的事。

So so working again, it's like more of that thing where I don't like to give blanket statements.

我的意思是，这些是你可以考虑的方向，但具体到你，情况到底怎么样？

It's like, here are some things to consider, and then, like, what is your situation?

对吧？

Right?

是的。

Yeah.

所以我想让大家明白，当你读这本书的时候，我第一个想问的是：在你读之前，你平时的饮食基础是什么样的？

So that's where I want people to understand that when you read the book, I guess my first question for people is, like, what does your baseline diet currently look like look like before you even read the book?

对。

Yeah.

然后当你翻阅这本书的时候，你就可以问问自己，比如，我以前真没想过，在那些长达三到四个小时的大强度训练日里，我其实需要按体重每磅摄入一克蛋白质。

And then when you and then when you're going through the book, then you can ask yourself, like, I never actually thought, like, that I needed, on bigger three to four hour training days, I needed a gram per pound of body weight.

像我现在就没做到这一点。

Like, that's something I'm not doing.

那我该怎么调整呢？

Maybe how should I approach that?

你懂我的意思吧？

You know?

或者，比如，在月经周期的后半段，你知道的，肌肉蛋白分解会更高。

Or, like, oh, in the second half of my cycle, you know, the muscle protein breakdown is higher.

我通常不太注意运动后的蛋白质摄入。

I'm not usually great with my post workout protein consumption.

好的。

Okay.

那我试着在月经周期的后半段重点注意这一点，你知道吧？

Let me try and focus on that in the second half of my cycle, you know?

所以这只是个例子，说明你可以怎么把书里的信息用到自己身上。

So that's just an example of things or ways that you can use the information in the book to actually apply to yourself.

因为书里的内容不一定全都要关注，我觉得你没必要把书里的每样东西都放在心上。

Because everything in the book isn't necessarily like, you don't necessarily need to focus on everything in the book, I guess.

这也是我发现很多运动员挺有意思的地方，因为这种事我本人是不会去做的。

And that's why a lot of athletes this I found this very funny, because it's not something that I would do.

我遇到过有人跟我说，他们把书从头到尾都读完了。

I'm like, I've had people say, like, I read your book cover to cover.

我当时就想，哇。

And I'm like, wow.

你觉得无聊吗？

Were you bored?

我是这么用的

Like, I I use this

不。

No.

我们还得录一期播客呢。

We had a podcast to make.

我知道。

I know.

我知道。

I know.

你们俩算是特例，但我平时会把这本书当参考书用。

You guys are an exception here, but, I use this as a reference.

我觉得这本书更适合当工具书来查。

Like, I think this is a reference for people.

比如说，我正为训练前后的饮食发愁，

And it's like, oh, I'm struggling with pre and post workout nutrition.

那就翻到那一章看看。

Like, let me go to that chapter.

你懂的。

You know?

或者，哦，我想搞清楚，比如我该吃哪些补剂。

Or, oh, I'm trying to figure out, like, what supplements I should take.

我，比如，正在经历这些状况。

I'm, like, experiencing experiencing these things.

让我去翻翻补剂那一章。

Let me go to the supplements chapter.

你懂的？

You know?

所以它不是那种你从头到尾读完就能完全被吸引住的东西。

So it's not something where I'm like, read this cover to cover, and you'll be fully entertained.

它不是那种类型的。

It's not that type of

把里面的内容都付诸实践。

Implement everything.

我觉得还挺有意思的。

I find it quite entertaining.

我

I

我的意思是，这书也不只是堆满研究内容。

mean, it is I will say it's not just, like, research heavy, though.

我特别希望里面能有一些食谱、清单和实用建议。

That was one thing that I was like, I wanna make sure that this has some recipes mixed in and, like, lists and ideas and things.

因为对我来说，光看那种全是科学实验的书，普通人很难从中获益。

Because for me, like, just reading a science, like, studies book or something, I don't find that to be super helpful for the average person.

所以常有人问我，该读哪些运动营养方面的书？

So people be like, well, what sports nutrition books should I read?

我确实有几本喜欢的，但对普通人来说，那些书其实用处不大，因为它们纯粹在罗列研究，像教科书一样。

And, like, I have my favorites, but it's also, like, for the average person, that's not gonna be very like, that isn't gonna help very much because it just goes through the research and it's like a textbook sort of thing.

所以我努力把教科书的内容和实用建议结合起来。

So I would say I tried to mix a textbook with, like, practical things.

对。

Yeah.

我觉得你在这方面做得很好。

I think you do a good job of that.

我的意思是，这本书的书名本身就叫《实用补给》，很贴切。

I mean, the title of the title of the book is practical.

《实用补给》。

Practical Fueling.

我觉得你的方式是，先说明我给你讲的这些内容是有科学依据的，为什么这么讲，背后有研究支持。

I think what you do is you say, look, I've got some science around what I'm going to tell you and this is why I'm telling you this and there's some science.

而且顺便告诉你，如果你在纠结该吃什么，这里有个食谱建议，或者一个小吃点子，又或者一些实用的补给策略，挺棒的。

And by the way, if you're wondering what to do, so here's a recipe idea or here's a snack idea or here's some fueling trust strategies or whatever, which is cool.

你还提到一个特别关键的点，其实每次回答我们的问题时都可以先说：先把基础营养素配比稳住，再考虑去调整细节。

I think you also made a very good point that probably you could make every time you start to answer any of the questions we're giving you, which is dial your basic things, your macronutrition in first before you start to try and tweak things.

对。

Yeah.

我们在训练中也常看到这种情况，有人一来就问：丽兹，丽兹，丽兹，我该用多快的速度跑间歇？跑多久合适？

We we see that with training where people are coming along and going, Liz, Liz, Liz, should I be running my tempos at at this pace or this pace for this length or this length?

你得先看看情况。

And you go, look.

你每周跑几次？

How many times are you running?

每周两次。

Well, twice a week.

不如先别纠结这些细节，干脆先把每周跑步次数增加到四次？

Well, how how about we just forget that forget that nuance and try to get your runs up to four times a week?

至于该跑多快，咱们以后再细聊。

And then we'll, you know, we'll talk about what speed you should be going or whatever.

你得先把基础打好，就像史蒂芬·柯维在《高效能人士的七个习惯》里说的，大石头要先放进罐子里，不然就塞不进去了。

You you gotta dial in, gotta put, as Stephen Covey says in his seven Habits of Highly Effective People, you have to put the big rocks into the jar first, you know, otherwise you're not going to get them in.

不过，人们可不爱听这个。

That's not what people wanna hear though.

这事儿就是这么回事。

It's the thing.

他们一看见什么闪亮的东西，或者什么简单的三步方案，就立马想去追。

They're like, I see this shiny thing or I see this, like, easy three step option and that's what I'm going after.

我看到那种严格的饮食法，觉得好像有一套明确的规则，照着做就行，结果就能达成目标。

I see this restrictive diet because it makes me feel like there's this set of rules, I just follow those, and then this is how I end up.

但说实话，很多人并不想听这些，嗯，有点扫兴。

And it's like, well, people don't sometimes they don't really want to hear that, like, oh, okay.

意思是，我每周得练五到六天？

Like, I just need to train five to six days a week?

为什么呢？

Like, why

我干嘛非得每周练这么多天？

am I gonna do days a week?

是啊。

Yeah.

哦，原来我得吃碳水化合物。

Oh, I need to eat carbs.

我得多吃点碳水化合物。

I need to eat more carbs.

对，没错。

Well, yeah.

我的意思是，碳水才是给你提供能量的东西，你知道的。

I mean, carbs are what fuel your, you know Yeah.

耐力。

Endurance.

有些人会说，哎呀，不行。

Or I'll have people that are like, oh, no.

我吃得可健康了。

I eat healthy.

我也吃碳水。

I eat carbs.

这都是他们刚开始跟我训练时告诉我的。

And that's what they'll tell me, like, when I first start working with them.

我就问，那‘健康’到底是什么意思？

And I'm like, well, a, what does healthy mean?

因为有时候这个概念真的很模糊。

Because, like, sometimes that can get really murky.

然后第二点，当我们看他们的碳水摄入量时，就会发现，哦，确实如此。

And then b, when we look at their carb consumption, it's like, oh, yeah.

如果你只是跑三十分钟，碳水摄入可能够了，但要是跑两小时，你的碳水摄入才刚到一半左右。

You eat enough carbs if you're doing thirty minutes of running, but, like, you're only at, like, 50% of your carbs when you do a two hour run.

你懂的。

You know?

所以我得明白，这得根据你的运动量和强度来调整。

So it's like, oh, I have to understand that this changes based on how much activity and the intensity I'm doing.

对。

Mhmm.

尤其是强度这一点。

Especially the intensity part.

是的。

Yeah.

趁着我们还在说碳水化合物。

Just while we're on carbs.

我其实更仔细地研究了一下，马拉松前该怎么进行碳水补充。

I mean, I was looking a little bit more carefully at, you know, what I should do for a carb loading for a marathon.

对。

Mhmm.

我觉得需要摄入的碳水真不少。

And it seemed to me like it's a lot of carbs.

确实挺麻烦的。

It's a lot of work.

没错。

Like It is.

但时间不长。

It's not for very long.

现在看来，碳水化合物补充的时间窗口其实很短。

The the carb loading window seems to be a short window these days in terms of the thinking.

三天，但感觉像是整个训练周期中最难熬的三天。

Three days, but it feels like the longest three days of the whole training cycle.

得吃下好多食物啊。

Seems to be a hell of a lot of food.

是的。

Yeah.

对。

Yeah.

我建议大家在训练周期里，关键长跑的前一天适当增加碳水摄入。

I mean, I suggest that people practice their carb increase, it like, the day before key long runs throughout their training cycle.

不是每次长跑都这样，大概两三次就够了。

Not every long run, but, you know, two or three times.

我会让运动员们提前把碳水增加的计划完全安排好。

And I'll have athletes, like, fully lay out their their carb increase.

其实不用非得去哪家餐厅吃特定的东西，你可以给自己定个大致框架，比如怎么才能吃够500克碳水左右？

Like, it it doesn't have to be, like, at this restaurant and eating this thing, but you kinda lay out a framework for yourself of, like, how would I get in the ballpark of 500 grams of carbs or something?

然后看看在长跑前一天，你能多好地完成这些目标。

And then you kind of see how well you can check off those boxes pre long run on that day beforehand.

接着再观察身体的反应如何。

And then how does your body respond?

有时候人们会觉得，我必须每公斤体重吃12克碳水才算达标。

Because what happens sometimes is, you know, people are like, oh, I gotta do 12 grams per kilogram body weight for my carb increase.

但那其实是上限了，你并不一定非得做到那个程度。

But that's, like, the higher end, you know, you don't necessarily have to do that.

可能太多了。

So maybe that's too much.

那你不妨降到9克左右，试试看感觉怎么样。

Maybe then you go down to nine or something, instead and see how you feel doing that.

所以我觉得，大家最好自己多试几次，搞清楚哪些食物让你感觉更好。

So I think it's important for people to experiment with the carb increase and understand like which foods make them feel better than others.

我之前有个运动员，营养师跟他说必须吃很多贝果，但他吃这些贝果增碳水的时候感觉特别不舒服。

Like I had another athlete that they're like, you know, like this nutritionist was telling me I had to do all these bagels and I just like didn't feel good doing a carb increase with these bagels.

所以我们把他的大部分碳水来源换成了液体，比如柠檬水、果汁之类的，他感觉好多了。

So, we switched a lot of their carbs to liquid like lemonade and juice and things and they felt way better.

所以，尝试不同类型的碳水食物，也许能让增碳水的过程没那么难熬。

So, it's like maybe experimenting with the types of foods, that you're using for your carb increase too could make it feel less overwhelming.

对我而言，可能最好的办法就是把一半的碳水摄入量换成液体形式。

That's probably the answer for me, think, to take half of your carb load as liquid.

对。

Mhmm.

我们队里有个队员叫克里斯特尔，她偶尔会听这个播客。

Like one of our teammates, Christelle, she listens to the podcast sometimes.

她之前跟我提过，她一般早上吃早餐时从不喝果汁。

So she actually had told me, well, I do is like, I usually don't drink juice in the morning with breakfast.

她说，但在赛前增碳水的那段时间，她需要多补充碳水，所以就每天早上喝一杯果汁，另外还会喝点别的东西，我也说不准具体是什么，但液体碳水确实能解决不少问题。

She says like, but you know during the carb load and the week before, like I need to just get more carbs and she's like, so I just, I start drinking a glass of juice every morning like and then there's all kinds of like other things she might drink, I don't know, something else as well, but it's like the liquid carbs are probably the solution to a lot of problems.

还有软糖。

And gummy bears.

软糖挺好的。

Gummy bears are good.

好吧，没错。

Okay, yeah.

不过我要增加软糖摄入量还挺难的，因为我已经吃不少了。

It's difficult for me to increase my gummy bear intake though because I'm already taking in quite a lot.

那我们换个话题，聊聊植物性饮食吧，因为你在书里提到了萨吉·卡纳迪，他是一位植物性饮食的运动员。

So, let's, switch to talking about a plant based diet, because in the book you actually talk about Sage Canaday, he is a plant based athlete.

他甚至也承认，这真的很有挑战性。

And he actually even acknowledges that it's really difficult.

你得提前规划，不能只是说‘我不吃任何非植物性食物’，就指望自己能健康、有活力，还能完成所有想做的事。

Like you have to plan, you can't just say like, well, I'm just gonna avoid all of these food groups that are not plants, and then expect that, you know, you're gonna be healthy and fit and able to do everything you wanna do.

你提到他的那段简介里，他特别指出，运动员改用植物性或纯素食饮食后，其实需要吃比自己想象中更多的食物。

One of the things actually that he mentions in the little blurb that you had about him was that athletes actually need to eat more than they think they do when they turn to a plant based or vegan diet.

你能解释一下为什么吗？你自己有没有也注意到这一点？

So can you explain why, and have you kind of seen that as well with your own

是的。

Yeah.

对。

Yeah.

我觉得最关键的是，吃植物性食物摄入的纤维量通常远高于非纯植物饮食的人。

I think the biggest thing is the understanding, like, the amount of fiber that you're consuming from plant based foods is typically going to be a lot higher than someone that is not on a fully plant based diet.

纤维能让你有饱腹感，也会让你更频繁地上厕所。

And fiber fills you up, And fiber also makes you go to the bathroom in.

我一些素食或纯素食运动员，每天摄入的纤维量几乎是推荐量的三倍。

So, like, some of my, vegetarian vegan athletes, like, they are consuming, like, three times the amount of fiber that's recommended for the day.

所以我们可能得调整一下，比如……

And so we might have to rework, like, okay.

也许我们需要稍微改一改这个方法。

Like, how you know, we we might wanna change this approach a little bit.

比如，我们可以用冰沙或者果汁来代替那些完整的水果，这样能帮忙分解纤维，摄入的量也就没那么多了。

Like, again, maybe we have smoothies or juices or some things instead of all these whole fruits to help break down the fiber, not consume quite as much.

至于说需要花功夫去准备，这确实是我在素食运动员身上看到的一大特点，他们有时候需要更多的前期准备工作。

And then in regards to, like, having to work for it, I mean, that is one of the biggest things that I that I find with my plant based athletes is, like, they it it sometimes requires more prep.

如果人们没有完全意识到这一点，或者虽然已经在吃这种饮食，但没搞清自己到底需要多少量，也没弄明白需要花多少精力去准备的话，就会出问题。

And if people don't fully understand that when they're making the if they're already in the diet, might not fully understand, like, how much they need, and then they don't understand how much prep they need.

不过，如果你正在过渡到这种饮食方式，那工作量确实会大很多。

But, like, if you're transitioning to that, it can be a lot.

要搞清楚到底得吃多少食物，确实挺让人头大的。你可能得比吃肉的人吃得多得多。

It can be pretty overwhelming, to understand, like, the volume of food that you need to consume is probably gonna be a lot greater than, like, people that are eating meat.

这是因为植物性蛋白质的蛋白质含量通常比较低，同样体积下，蛋白质含量往往只有一半左右。

And that's because, like, our plant based, particular, protein is, there's only I would say a lot of times there's, like, half the protein per volume.

所以我常拿鸡胸肉打比方，一副扑克牌大小的鸡胸肉大概有25到30克蛋白质，而同样大小的豆腐只有大约15克蛋白质。

So I usually give the example of, like, a deck of card sized chicken breast has 25 to 30 grams of protein, and that same deck of size deck of card sized serving tofu has about 15 grams of protein.

所以并不是说你做不到这一点。

So the amount of to like, it's not that you can't do it.

你得逼着自己多吃一点。

It's that you have to force yourself to eat more.

你的盘子应该装得更满些。

Your plate should look bigger.

是的。

Yeah.

对，就是这样。

Yeah, exactly.

这点可能不太好理解，有些人就是不信这个说法。

And that's hard for people to maybe understand, or there'll be like, there's like deniers.

他们会觉得，哎呀，蛋白质其实被夸大了。

They're like, oh, like, protein's overemphasized.

我们根本不需要你所说的那么多蛋白质。

We don't need as much protein as what you say.

我会说，也许在普通大众的认知里确实是这样。

And I'm like, well, you know, maybe in general mainstream culture it is.

我同意这个观点。

I do agree with that.

但如果你一次训练跑两三个小时，你的蛋白质需求会更高。

But, like, if you're running two to three hours for a training session, your protein needs are higher.

你总不能说，算了，我不吃吧。

And, like, you can't just be like, well, I'm not gonna do that.

你是懂的。

You know?

尤其是如果你在高强度训练期，你可以这么做，但那样会增加受伤的风险。

And especially if you're in a merit I mean, you can do that, but then you're opening yourself up for injury risk.

没错。

So Yeah.

在马拉松训练周期里，随着训练量和强度增加，你的蛋白质需求也会随之上升。

In, like, a marathon training cycle, as your volume and intensity increases, then that is gonna increase your protein needs.

所以如果你是素食运动员，就得想办法找到能摄入的蛋白质来源，哪怕没什么胃口，也要减少纤维摄入，同时增加蛋白质——但这就很难了，因为豆类、扁豆、鹰嘴豆这些也富含纤维。

So if you are a plant based athlete, it's like finding those sources that you can consume even if you don't have an appetite or, like, reducing down the fiber and trying to increase the protein, like, on top of the fiber reduction, which can be hard because, like, beans, lentils, chickpeas all contain fiber too.

但我发现另一个难题是，很多素食运动员对那些固定的蛋白质来源感到厌倦了，他们会问：除了这些，还有什么别的零食或正餐可以选择？

But I think and then the other challenge that I find is, like, a lot of my plant based athletes get tired of the same protein sources, and they're like, well, what else can I have for my, like, snacks or my meals?

我说实话，你的选择确实有限。

I'm like, well, you know, you're kinda limited.

并没有什么神奇的植物性食物，能一下子提供超多蛋白质。

There there's not, like, magical foods that I can, like, give you that are gonna have more protein in them that are plant based.

你得靠现有的、已知含蛋白质的植物性食材发挥创意，而这种创意往往需要提前准备和规划。

So you have to get creative with the things that you already have that we know have protein in them that are plant based, and that creativity requires prep and planning typically.

这确实是个挑战。

And so that's a challenge.

因为如果你没时间做这些准备，想吃到想吃的多样化食物就很难了。

Because then again, like, if you don't have the time to be doing that, that's gonna make it difficult for you to to get that variety that maybe you're desiring.

关于多样性，咱们最后聊聊一些听众能实际用上的建议吧。

So on variety, just so that we can end the podcast with some things that, I don't know, people can maybe implement in their own lives.

你在书里提到很多关于过敏和不耐受的问题。

So you do talk a lot about allergies and intolerances in the book.

我们还没怎么提到这一点。

We haven't really touched on that.

快结束的时候，你提到做饭的时候最好一次多做点，至少吃两顿，越多越好。

Towards the end, talk about when you cook, then you should cook once and eat at least twice, if not more.

因为你一直在讲备餐的事。

Because you talk about meal prep.

有一类人总会说，我不爱吃剩菜，或者讨厌连续两天吃一样的东西。

And so there's, you know, there's a category of people that say things like, I don't like leftovers, or I hate eating the same thing two days in a row.

这种话我听过不少。

Like, I've heard these things.

不过我不是这种人，有时候我一整周都吃同样的东西。

I'm not one of those people, by the way, because sometimes I eat the same thing for the whole week.

但你会怎么回应这样的人呢？你有没有从其他运动员那里听到过类似的反对意见？

But but what do you say to them and you know, do you ever get this pushback from other athletes?

这是不是必须坚持的原则？或者你有没有找到什么办法，能让吃剩菜变得没那么难接受？

Like is it something that's non negotiable or have you found, I don't know, maybe strategies that make eating leftovers a little more acceptable?

其实我就是那种不太喜欢剩菜的人。

Well, I'm one of the people that doesn't really like leftovers that much.

虽然早餐我每天都吃一样的，也完全不介意。

Even though I, like, for breakfast, I'll, like, I happily eat the same thing every day.

但不知为啥，到了晚餐，我就不太想吃剩菜了。

But then, like, for some reason for dinner, I'm like, I don't know if I really want leftovers.

你知道的。

You know?

我觉得这种做法确实能帮到一些人，但未必适合所有人。

So, I mean, I think, like, that is a strategy to help people, but it's not necessarily the strategy.

如果你能认清自己的需求，就可以好好想想：

And so if you understand that about yourself, then thinking through, like, okay.

比如，如果我不爱吃剩菜，有没有别的办法？像备一些冷冻餐，或者订餐盒服务——有些运动员每周会安排两三天收餐盒，这样能换换口味。

So what could I do to maybe help myself, if I don't wanna eat leftovers in the sense of maybe you have frozen meals available or maybe you have a meal delivery serve like, I'll have athletes that two or three days a week, they'll get, like, the meal kits delivered to their house, and then they'll have that as a variety thing.

所以我通常先问别人一个问题：你清楚自己到底需要多少饮食变化吗？

So trying to I guess, the first question I ask people is, like, do you understand how much variety you need?

如果他们说，是的。

And then if they're like, yeah.

我吃饭时确实需要变化，那这就说明了，好吧。

I need variety and dinners, then that's a good clue that, like, okay.

那我们该怎么根据你的日程和需求，来设计整个规划呢？

So how could we approach, like, your schedule, your needs, all of that kind of stuff in the planning process.

说到底，我觉得关键还是在规划上，我每天都会和运动员们反复聊这个话题。

And so, ultimately, I think this comes down to the planning process and people I literally have this conversation multiple times a day with athletes.

很多人就是讨厌规划和买菜的过程。

It's like, people hate the planning and shopping process.

我明白，这确实让人头疼。

And I'm like, I get it.

但如果你没有提前规划，临到吃饭时真的很难决定：今天到底吃啥？

But, like, if you do not have that plan, it's really, really hard in the moment to be like, what am I gonna have?

够不够吃？

Am I gonna have enough?

我怎么知道我到底需要什么？

Like, how do I know what I need?

结果就是一团乱。

And it's just, like, chaos kinda.

所以我通常会说，这个环节绝对不能妥协。

So I usually say, like, that needs to be the nonnegotiable.

就是提前规划这个步骤。

It's, like, the planning process.

不意味着你得在周日花十二个小时准备饭菜。

And it doesn't have to mean that you prep and meal prep for twelve hours on a Sunday.

而是说，提前一周找个时间，腾出三十分钟，好好想想：

It means I block thirty minutes out of my schedule the week before at some point, and I think through, okay.

接下来一周的训练安排是怎样的？

Logically, what does my training look like for next week?

比如说，我每天的早餐都是一样的。

You know, I'm I'm gonna have the same breakfast every day.

我打算准备两种午餐选项，再定六个晚餐，偶尔出去吃一次就行。

I'm gonna have two lunch options, and then I'm gonna have, I don't know, six dinners, and we're gonna go out to eat once or something.

至于零食，我也会提前规划好。

And then snacks, I'm gonna plan those.

我会认真安排零食，确保多安排些碳水化合物，因为下周训练量增加了。

I'm gonna be intentional with my snacks, and I'm gonna make sure I plan them to have more carbs or something because my training is increased next week.

所以，这种策略下，你可以把零食当作补充营养、填补缺口的一种方式。

And so, like, that strategy, you can use your snacks as, like, a way to kinda fill in gaps or increase your nutrition.

你已经提前想好了，就不会随手从柜子里抓什么都吃。

You've already thought about it ahead of time, so you're not just grabbing for whatever in the cabinet.

对。

Mhmm.

是的。

Mhmm.

这确实是个更用心的过程，虽然一开始可能比三十分钟花得久，因为还没养成这种习惯。

And it's like this more intentional process, but it doesn't I mean, yes, at first, it might take longer than thirty minutes because it's, like, not a natural habit.

但刚开始的时候，关键是真要花时间认真去做这件事，我觉得这对运动员来说特别重要。

But starting out, like, just trying to take the actual dedicated time to do that, I think, is a really important skill for for athletes to to be doing.

我也试过，你知道的，跟人合作的时候，我们会一起分析，好吧。

And I and I've tried, like you know, I'll work with people and figure out, okay.

发现这个方法行不通，那就得换别的办法。

Like, that strategy is not working, so we gotta try this.

我觉得很多人就是卡在这儿了。

And I think that's where people get hung up.

你懂的。

You know?

他们会觉得，这本书上这么说的，那我就得照着做。

Like, they're like, well, this book said this, so this is what I should be doing.

结果发现，这跟他们的日程根本对不上。

And then that doesn't work with their schedule.

这正好说明了，当我一对一辅导的时候，我们会一步步来梳理。

And it's like, this is an example of where, like, when I'm working one on one with someone, we'll walk through.

好的。

Okay.

试试这个。

Try this.

那这个呢？

What about this?

因为那个方法不管用。

Because that thing didn't work.

你知道的。

You know?

所以，关键是要通过不断尝试，找到适合个人长期坚持的方法。

And so, like, experimentation with the process to figure out what's gonna work long term for someone.

我觉得有时候人们会说，好吧。

I think sometimes people will go, okay.

我正想调整饮食，但对某种加工食品有问题。

I'm trying to make an adjustment to my nutrition and I have a problem with X processed food.