游泳后要不要吃點(diǎn)兒什么

We've all heard the old adage about not swimming for at least 30 minutes after eating. While that has been disproven, there is a reason behind this advice. Here's what you can eat before a swim and what you should avoid.

我們都聽(tīng)說(shuō)過(guò)一句老話，吃完飯后至少30分鐘不要游泳。盡管這種說(shuō)法被證明是錯(cuò)誤的，但這個(gè)建議背后是有原因的。以下是游泳前可以吃的食物和應(yīng)該避免的食物。

The main reason that some people think you shouldn't eat right before you swim revolves around digestion. Some foods are thought to cause cramping that may create an uncomfortable or dangerous situation in the water. However, this myth has been debunked (via Mayo Clinic).

有些人認(rèn)為游泳前不應(yīng)該吃東西的主要原因與消化有關(guān)。一些食物會(huì)引起抽筋，可能會(huì)在水中造成不舒服或危險(xiǎn)的情況。然而，這個(gè)說(shuō)法已經(jīng)被推翻。

That being said, some foods will make your swim more productive than others, especially if you're swimming as part of your workout. Healthy carbohydrates like whole grains, fruits, and vegetables will give you sustained energy while you swim (via Spoon University). This includes pasta, bagels, bananas, and granola bars. Foods that are high in fat can be difficult to digest and may cause discomfort while in the water. This includes hamburgers, pizza, and other junk food items.

也就是說(shuō)，有些食物會(huì)讓你的游泳更有效率，尤其是當(dāng)你把游泳作為鍛煉的一部分時(shí)。健康的碳水化合物，如全谷類，水果和蔬菜，會(huì)在游泳時(shí)給你持續(xù)的能量，這些食物包括意大利面、百吉餅、香蕉和格蘭諾拉麥片。脂肪含量高的食物很難消化，在水中可能會(huì)引起不適，比如漢堡包、比薩餅和其他垃圾食品。

Swimming provides a great workout and often burns many calories. According to BBC Good Food, it is best to eat within one hour of swimming in order to maximize your recovery. You should eat a combination of carbohydrates and protein. Carbohydrates will replace the lost glycogen in your muscles and liver after exercise and protein will help rebuild the muscle tissue that was broken down. Even if you're just swimming for fun, it's a good idea to refuel with a healthy snack to avoid overeating later.

游泳是一種很好的鍛煉方式，能燃燒很多熱量。據(jù)英國(guó)廣播公司《美食》節(jié)目報(bào)道，游泳后最好在一小時(shí)內(nèi)進(jìn)食，以最大限度地恢復(fù)體力。你應(yīng)該吃碳水化合物和蛋白質(zhì)的混合物。運(yùn)動(dòng)后，碳水化合物會(huì)補(bǔ)充你肌肉和肝臟中損失的糖原，蛋白質(zhì)會(huì)幫助重建分解的肌肉組織。即使你只是為了好玩而游泳，吃一些健康的零食來(lái)補(bǔ)充能量，可以有效避免過(guò)后吃太多。

Some ideal snacks to eat after swimming include yogurt and fruit, chicken wraps, granola and dried fruit, and fish and rice. For a quick and easy option, you can grab a protein shake and a granola bar. Any combination of lean protein and complex carbohydrates is a great option.

游泳后理想的零食包括酸奶和水果、雞肉卷，格蘭諾拉麥片和干果以及魚(yú)和米飯。為了方便快捷，你可以拿一杯蛋白奶昔和一塊格蘭諾拉麥片。任何瘦蛋白和復(fù)合碳水化合物的組合都是一個(gè)不錯(cuò)的選擇。

Swimming is a great low-impact exercise that can burn calories and build muscle. Knowing how to properly fuel before and after swimming will help you stay energized in the water and maximize the health benefits afterward.

游泳是一種很好的低強(qiáng)度運(yùn)動(dòng)，可以燃燒卡路里，增強(qiáng)肌肉。知道游泳前后如何正確補(bǔ)充能量，將有助于你在水中保持活力，并最大限度地提高游泳后的健康效益。