Optimal Recovery During Practice 『训练中状态恢复的好办法』

小臭贝

This week’s Speedo Tip of the Week comes from Jeri Marshburn, the associate head coach for Irvine Novaquatics. Marshburn, who served as the 2007 World University Games Head Manager, offers swimmers advice for maintaining energy throughout practice.
本周的Speedo小贴士由Irvine Novaquatics的首席教练Jeri Marshburn提供。Marshburn作为2007世界大学生游戏主管，给游泳者带来了如何在训练中保持能量的建议。

Marshburn’s Tip:
Marshburn的小贴士：

Effective nutritional recovery helps to maintain energy and to limit tissue breakdown.  As I have heard Charlene Boudreau, USA Swimming's Performance Research and Nutritional Programs Director, say at many of her nutrition seminars - start replenishing nutrients during practice if workout is longer than an hour.
有效的营养恢复可以帮助你保持精力，也可以防止肌肉组织劳损。我曾经多次听到美国游泳性能研究和营养工作组董事Charlene Boudreau在他的营养研讨会上说，如果锻炼时间超过一个小时，你需要开始加强营养。

As with many club teams, a swim workout is either preceded by or followed with a dryland workout to maximize cross training benefits. To help my athletes begin their recovery, I have them bring a small snack to eat as they are changing clothes for the next part of the workout.
像许多游泳俱乐部所做的，游泳训练前后，经常还带有陆地训练，这样做有利于最大化交叉训练的好处。为了帮助我的选手恢复体能，我让他们带一些小点心，可以在进行下一项训练之前的更衣期间吃一点。

Through the years the kids have brought a myriad of items such as Power Bars or other carbohydrate/protein bars. Other optimal snacks include half a bagel with peanut butter, half a peanut butter sandwich with a banana (for potassium), pretzels, cashews or just a Yoohoo drink box. Anything goes as long as it has carbs, protein and is NOT a sweet. Candy and twinkies don't count as proper nutrition!
几年以来，孩子们带了不计其数的东西，比如能量条或者其他糖类、蛋白质条（个人感觉像是一种类似类似压缩饼干之类的东西）。其他较好的小点心包括半个带花生果仁和奶油的圈状硬面包，半个花生果仁和奶油三明治外加一个香蕉，椒盐脆饼乾，腰果或者一个Yoohoo drink box（实在不知道这是啥东东，呵呵）。只要有糖类、蛋白质，且不是甜点都可以。糖果、twinkies就不算很合适的营养素！（作者的观点似乎是说，补充营养就要有全面的营养素，比如碳水化合物、蛋白质等，而不是甜点这样的会让人发胖的东西。）

As an added benefit, remembering to pack a snack helps to keep swimmers focused on the task at hand rather than their growling stomachs. Staying hydrated will also go a long way in maximizing the recovery process. Sports drinks and water are preferred over juice or a caffeinated drink.   
作为另一项好处，带点小点心可以让游泳者把注意力集中到手头的任务上，而不是他们咕噜噜叫的胃。还有多喝水也可以让你能够最大化恢复的过程。运动饮料和水也比果汁和咖啡饮料对身体要好的多。

Good nutrition is as much of an important component of workout as warm up, stretching and warm down.  If done correctly, it will only improve your conditioning.
好的营养就像运动前后的热身运动、恢复运动一样是一个重要的组成部分。如果做的好的话，会改善你的身体条件。