运动员和健身爱好者总是正在寻找改善他们的表现和实现目标的方法。
Good nutrition can help your body perform better and recover faster after each workout.
运动前最佳的营养摄入量不仅可以帮助您最大限度地提高您的性能，还可以最大限度地减少肌肉损坏（
Here is everything you need to know about pre-workout nutrition.
在锻炼前用正确的营养素促进您的身体将为您提供更好的能量和力量。
每个Macronutrient在锻炼之前都具有特定作用。但是，您需要消耗它们的比率由锻炼的个人和类型变化（
以下是简要介绍每个Macronurient的角色。
碳水化合物
你的肌肉使用葡萄糖carbs用于燃料。
糖原是身体过程和葡萄糖的方式，主要是在肝脏和肌肉中。
For short- and high-intensity exercise, your glycogen stores are your muscles’ main source of energy (
但对于更长的练习，所用碳水化合物的程度取决于几个因素。这些包括强度，培训类型和整体饮食（
Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish (
研究一直表明，碳水化合物可以在运动期间提高碳粉氧化的同时增加糖原储存和利用率（6,
Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores (
蛋白质
Many studies have documented the potential of pre-workoutprotein消费以提高运动表现。
锻炼之前的吃蛋白质（单独或碳水化合物）增加肌肉蛋白质合成（
一项研究显示参与者消耗20克后的积极合成代谢反应whey protein在运动之前（
Other benefits of eating protein before exercise include:
- 更好的合成代谢反应或肌肉生长（
11 ,12 ) - 改善肌肉恢复（
12 ) - Increased strength and lean body mass (
13 ) - 增加肌肉表现（
11 ,12 ,13 )
胖的
While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise (
一些研究已经调查了它的效果脂肪摄入量论运动表现。然而，这些研究看起来长时间的高脂饮食，而不是运动前（
例如，一项研究表明，4周内饮食有多饮食，其中40％的脂肪增加了健康，训练的跑步者（
概括碳水化合物有助于最大限度地提高高强度运动的糖原储存，而脂肪有助于燃料更长时间，不太强烈的锻炼。同时，蛋白质改善了肌肉蛋白质合成和艾滋病恢复。
Thetiming of your mealis also an important aspect of pre-exercise nutrition.
To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.
However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.
在那种情况下，你仍然可以吃一个体面的锻炼前吃饭。然而，请记住，在锻炼前越早吃，较小的用餐应该是。
If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.
这将有助于防止运动过程中的任何胃部不适。
概括建议在锻炼前2-3小时使用全餐。对于靠近锻炼的饭菜，选择更简单的碳水化合物和一些蛋白质。
Which foods and how much to eat depends on the type, duration and intensity of the workout.
一个好的拇指是在运动前吃碳水化合物和蛋白质的混合物。
如果你用锻炼前吃饭吃脂肪，那么它应该在锻炼前至少几个小时消耗（
以下是均衡的锻炼膳食的一些例子：
If Your Workout Starts Within 2–3 Hours or More
- 全麦面包三明治,精益蛋白质,side salad
- 蛋煎蛋卷和全粒吐司配上鳄梨蔓延和一杯水果
- 瘦蛋白，糙米和烤蔬菜
If Your Workout Starts Within 2 Hours
- 蛋白质smoothie made with milk,蛋白质粉末, banana and mixed berries
- 全谷物谷物和牛奶
- 一杯燕麦片冠上了香蕉和切片杏仁
- 天然杏仁黄油和水果在全粒面包上保留三明治
如果您的锻炼在一小时或更短的时间内开始
- Greek yogurt and fruit
- 营养棒与蛋白质和有益健康的成分
- 一块水果，如香蕉，橙色或苹果
Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.
For best results, experiment with different timings and nutrient compositions.
概括A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial, but it should be consumed at least two hours before exercise.
补充用途是运动中常见的。这些产品可能会提高性能，提高力量，增加瘦体重，降低疲劳。
以下是一些最好的锻炼前补充剂。
Creatine
Creatineis probably the most commonly used sports supplement.
它已被证明可以增加肌肉质量，肌肉纤维尺寸和肌肉力量和力量，同时延缓疲劳（
即使在锻炼前服用肌酸是有益的，它似乎在锻炼后似乎更有效（
Taking 2–5 grams of creatine monohydrate per day is effective.
咖啡因
Among many other benefits,caffeinehas been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning (
咖啡因can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills.
它真的很重要，你如何消费它，就像它一样对性能的影响通常是一样的。
咖啡因的峰值效果在消耗后90分钟看到。然而，即使在运动前15-60分钟摄取（
Branched-Chain Amino Acids (BCAAs)
Bcaas.refer to the essential amino acids valine, leucine and isoleucine.
研究表明服用Bcaas.before workouts helps decrease muscle damage and increase muscle protein synthesis (
A dose of 5 grams or more, at least an hour prior to exercise, is effective (
Beta-Alanine
Beta-alanineis an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short- and high-intensity exercises.
It does this by increasing exercise capacity and muscle endurance while reducing fatigue (
推荐的每日剂量为2-5克，其中至少0.5克应在锻炼之前消耗（
多重成分预锻炼补充剂
有些人喜欢含有上述补充剂的混合物的产品。
这些成分的组合可能具有协同效应并显着提高性能（
咖啡因，肌酸，β-丙氨酸，支链氨基酸，精氨酸和B维生素是这些产品中最常用的成分（
The particular dose depends on the product, but it’s generally recommended to take them about 30–45 minutes before exercise.
概括在锻炼之前通常建议肌酸，咖啡因，BCAAS和β-丙氨酸。多重成分预锻炼补充剂结合了许多不同的成分以获得最佳效益。
你的身体需要水功能。
良好的水合已被证明持续甚至增强性能，而脱水已与性能的显着降低有关（
建议在运动前消耗水和钠。这将改善液体平衡（
美国运动医学院（ACSM）建议在运动前至少4小时饮用16-20盎司（0.5-0.6升）的水，运动前10-15分钟
此外，他们建议消耗含有钠的饮料来帮助保留液体（
概括Water is important for performance. It’s recommended to drink water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss.
为了最大限度地提高您的性能和恢复，重要的是在锻炼前用正确的营养物燃料。
碳水化合物有助于最大限度地提高您使用糖原以燃料短而高强度锻炼能力的能力，而脂肪有助于为您的身体燃料更长的运动会。
吃蛋白质有助于改善肌肉蛋白质合成，防止肌肉损伤并促进恢复。
良好的水合也与增强的性能相关联。
锻炼前的锻炼膳食可以在锻炼前三个小时到30分钟。但是，选择易于消化的食物，特别是如果您的锻炼在一小时或更短的时间开始。这将有助于您避免胃部不适。
此外，许多不同的补充剂可以帮助性能和促进恢复。
At the end of the day, simple pre-workout nutrition practices can go a long way in helping you perform better and recover faster.
