你一定经常听到人们这样说– 好身材的塑造与保持需要的不仅仅是体能训练，更要保持健康和均衡的饮食。
也许听起来很简单，但对于大多数青少年运动员来讲美食的诱惑是难以抗拒的。Jackie Barcal，美国IMG学院的营养总监，拥有多年青少年运动员营养管理与饮食搭配的经验。让我们来听听她怎么说。
T: Trent Tetzlaff, 笔者
J: Jackie Barcal, 美国IMG学院营养总监
T:可以跟我们解释一下合理的营养搭配对青少年运动员的重要性吗？
J: “Unlike adult athletes who have finished growing, eliteyouth athletes are unique in that their bodies are still growing anddeveloping. It is during this age in which bone remodeling and growth areoccurring at an incredibly fast rate so it’s important they consume enoughoverall calories and the right nutrients from food, such as vitamin D andcalcium, to support this process. Although many athletes don’t tend to valuegood nutrition until later on in life, it’s important the young athlete,especially at the high school level, learns the value of nutrition to supportnot only their performance, but long-term athlete development. With morecollegiate and professional teams hiring sports dietitians, I have noticed thatmany athletes are looking to nutrition to assist them in reaching theirathletic potential and that message is starting to trickle down to the youth population.”
J:“与已经成型的成年运动员不同，精英青少年运动员的身体仍处在成长发育中。在这个年龄段骨骼以极快的速度塑型并成长，所以如何从正确的食物中消耗足量的卡路里非常重要。例如摄入维他命D与钙补充消耗过程。虽然许多运动员在很长一段时间后才会意识到饮食营养的重要性，我们建议从高中阶段开始就要学习合理的饮食搭配，不仅仅是为了增强体能，更有助于运动员的长期生涯发展。随着越来越多的大学及职业球队雇用专业运动营养师，职业球员们也在寻找他们让自己的潜力发挥到极致。这种概念已经开始渗透到我们的年轻一代中。”
T:在赛前有哪些建议的零食或食物？
J: “We like tell our athletes, ‘Nothing new on game day’.This means making sure to eat foods you are used to eating to help avoiddigestive issues before or during competition. This also means practicing thisahead of time, so you know what foods sit well in your stomach. Ideally yourpre-game meal will occur about 3-4 hours before competition so your body hasenough time to digest the food.”
J: “我们的宗旨就是，’按部就班’。确保平常的饮食以避免赛前或赛中出现未知的消化问题，平日中也要注意哪些食物是已经适应不会影响肠胃消化的。比较理想的就餐时间在赛前3-4个小时，这样可以确保身体有足够的时间消化。”
“It is recommended that about a third to a half of yourplate is carbs, that you choose lean protein, and include fruit and vegetables.The key is to make sure your meal is low in fat and fiber because they slowdigestion. An athlete who eats a high fat, high protein, or high fiber meal tooclose to competition may experience an upset stomach because the body willstill be working to digest that food.
“我们建议你的盘子上至少要有三分之一到一半的碳水化合物食物，精益蛋白质，包括水果和蔬菜。关键要确保摄入低脂肪低纤维易于消化的食物。如果运动员在赛前摄入高脂肪高蛋白，或高纤维的饮食可能会造成胃部不适。因为身体还在努力消化食物”
“Good pre-game meals might be: 1) grilled chicken, sweetpotatoes, and cooked vegetables, 2) grilled shrimp, brown rice with pineapple,and green beans or 3) eggs, chicken or turkey sausage, since that will beleaner than pork, with whole grain toast and avocado or fruit on the side.”
“一份健康的赛前菜单：1)烤鸡/鸡肉，甜薯，烹饪蔬菜，2)烤虾/虾仁，菠萝糙米，四季豆，3)鸡蛋，鸡肉或火鸡香肠，比猪肉脂肪含量更低，搭配全麦吐司牛油果或水果。”
T:在赛后又有哪些建议的零食或食物呢？
J: “I have found that after games many athletes don’t feellike eating. Physical activity can sometimes suppress hunger, so in that case Iwould recommend doing something like a fruit smoothie with protein powder tosupport muscle recovery. The main components of a post-game meal or snackinclude carbohydrates, protein, and fluid.”
J:“我发现比赛结束后有很多运动员都没有进食的欲望。体育活动有时会抑制饥饿感，这种情况下我建议可以饮用水果果昔或是蛋白粉补充帮助肌肉恢复。赛后餐或零食的主要成分应包含碳水化合物，蛋白质及液体。”
“At IMG we have what are called the three R’s of recovery:refuel, rebuild, and rehydrate. The athlete should refuel with carbs, rebuildwith protein, and rehydrate with fluids. An athlete could drink something likea fruit smoothie with 15-20g of protein, or eat something like a turkeysandwich with pretzels and a glass of milk and fruit, or have 6-8 oz. of Greekyogurt topped with granola. Other options might be protein shakes or proteinbars which are portable items the athlete can keep in their sport bag.”
“在IMG学院我们秉承3R恢复理念：Refuel补充能量，Rebuild恢复体能，Rehydrate补充水分。运动员可以饮用含有15-20克蛋白质的水果果昔，或火鸡三明治配脆饼干，搭配一杯牛奶和水果，或6-8盎司的希腊酸奶淋麦片。其他选择可以是蛋白奶昔或蛋白能量棒，它们更加易于运动员们随身携带。”
T:对于想要增肌的运动员，健身后每天饮用蛋白奶昔适合健康饮食吗？
J: “I think protein shakes after a workout can be a goodaddition for an athlete. A lot of research has shown that within that first45-60 minutes after a workout the muscles are more sensitive to protein andcarbohydrates — so getting a protein and carb combo after a workout can bereally beneficial. Something good about these shakes is they get digested andabsorbed into muscles rapidly, so if the athlete has two training sessions orgames in a day it can help speed up that recovery process.”
J:“我认为健身后饮用蛋白奶昔对运动员来说是很好的能量补充。很多研究都表明健身后45-60分钟内肌肉对蛋白质及碳水化合物更加敏感-所以饮用蛋白质与碳水化合物的组合饮料是非常有益的。这种奶昔也非常易于肌肉迅速吸收，所以如果运动员平日训练或比赛比较繁重的话它也可以帮助加快身体恢复过程。”
T:“针对体育项目如何有效的增重或减重？”
J: “In either case, adding or cutting weight, athletesreally need to do it slowly over a period of time. Unfortunately, youthathletes aren’t always the best at thinking ahead. But coaches and parents canhelp them make small adjustments and encourage healthy behaviors that assistthem reach their goals over time. Most athletes I’ve worked with who want tolose or gain weight quickly don’t realize that it takes time for your body toadjust to training and competing at that new weight. This is another reasonslow losses and gains are important. A good rule of thumb is 1-2 pounds perweek on average of either weight loss or gain. Assuming the athlete is trainingand using appropriate nutritional strategies, at this rate any added weight islikely a reflection of lean muscle gain, as opposed to fat, and any weight lossis likely reflecting a loss in fat, instead of lean muscle. Some athletes, wholook to lose weight too quickly, decrease calories so much that they compromiselean muscle and their athletic performance. At times, when an athlete comes tome wanting to lose weight, we may actually increase calories around training toassist in improving energy levels. If their energy is up, odds are they will beable to train harder, and in the long run burn more calories throughout the daybecause they got more out of their training session.”
J:“无论哪种情况，增重或是减重，运动员们一定不能心急，这个过程需要时间。可惜年轻人多数时间不会考虑的那么周到。但教练和家长可以帮助鼓励他们从小处做起，循序渐进养成健康的饮食习惯，最终达到目标。我接触过的很多运动员并没有意识到想要在短时间内增重或者减重需要时间让身体来适应新的体重。比较合理的方式为每周平均增重/减重1-2磅。假设这名运动员正确训练并采用合理的营养搭配策略，以这种比率增重，增加的是肌肉而不是脂肪，如果是减重，那么消耗的是脂肪而不是肌肉。有一些运动员在减重时急于求成，导致卡路里下降过多，同时也损耗了肌肉量与运动能力。有的时候，当球员希望我帮他减重时，我们反倒会增加他训练时卡路里的摄入，从而增加他的能量承受等级。当他们的身体能量足够时，他们就可以增大训练强度，长期每天消耗更多的热量最终达到正确减重的目的。”
T: 对年轻运动员来说比较容易坚持住的良好饮食习惯有哪些？
J: “At this age, it’s important for athletes to focus on gettinga variety of foods in their diet to help ensure they are meeting their nutrientneeds. There seems to be a trend of cutting out certain food groups, like wholegrains and dairy, but there are key vitamins and minerals in these foods thatcan be beneficial for health and performance. In my experience, when athletesbuild their plate, a lot of white, brown, and yellow colored foods are present.I encourage our athletes here at IMG to get at least 3-4 different and brightlycolored foods on their plate at each meal. This gives the athlete a simple goaland often results in a much more balanced and healthier plate.
J: “在这个年纪，重要的是让运动员关注从多类食物中获取需要的养分，确保能够满足自身的营养需求。现在似乎有一种趋势就是排除特定食物群，比如全谷物或奶制品，其实这类食物中蕴含关键的维生素与矿物质，与身体健康和运动表现息息相关。我建议我们IMG的学员们每餐都至少要有一些色彩鲜艳的食物，白/棕/黄等。这样他们执行起来很简单，又保证了更加均衡健康的饮食。”
It’s important to remember that youth athletes are stillgoing to want to eat things like fried food, candy, and soda that aren’t thebest for their health or their performance, but that there is also a time and aplace for these types of treats. It’s really about finding a balance andfinding a time, preferably away from training and competition, when these foodscan be incorporated into the athlete’s diet without sacrificing performance.
重要的是要记住年轻人还是会被油炸食品、糖类及苏打饮料等无益健康的食物所吸引，但在特定时间特定场合是可以给予这种奖励的。在运动员的非训练或比赛期，适当的将这些食物纳入饮食中而不至于影响整体的运动表现。
Lastly, but maybe the most important, an athlete should befueling on a consistent basis. An athlete could be eating all of the rightfoods, lean protein, whole grains, vegetables, and fruit, but if they areskipping meals and snacks, they likely aren’t meeting their overall energy ornutrient needs. Youth athletes should aim to fuel their bodies every 3-4 hours.Typically, this breaks down to 3 meals and 2-3 snacks per day. This will helpthe athlete fuel their mind and body for optimal performance both on the fieldand in the classroom.
最后也是最重要的，运动员应该不间断持续的补给能量及营养。假设你摄入的食物都是健康的，精益蛋白质，全谷物，蔬菜，水果等，但如果不能保证规律的进餐也无法达到整体的能量补充与营养均衡。年轻运动员们应该保持每3-4个小时食物能量的补充。一日三餐及2-3次的零食能量。这样才能帮助运动员们在场上和教室中保持强健的体魄与敏锐的头脑.
接受专业的饮食计划，合理摄取营养，尽在美国IMG学院！
关于领途
领途将SA培养模式（Sports 体育+ Academics教育）引入中国，为青少年开启体育留学新篇章。分享体育、学术、心理、体能等专业信息，提供赴美训练、比赛、留学的咨询和服务，领途正在培养有国际视野和竞争力的明日之星。