游泳后要不要吃点儿什么

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.

我们都听说过一句老话，吃完饭后至少30分钟不要游泳。尽管这种说法被证明是错误的，但这个建议背后是有原因的。以下是游泳前可以吃的食物和应该避免的食物。

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).

有些人认为游泳前不应该吃东西的主要原因与消化有关。一些食物会引起抽筋，可能会在水中造成不舒服或危险的情况。然而，这个说法已经被推翻。

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.

也就是说，有些食物会让你的游泳更有效率，尤其是当你把游泳作为锻炼的一部分时。健康的碳水化合物，如全谷类，水果和蔬菜，会在游泳时给你持续的能量，这些食物包括意大利面、百吉饼、香蕉和格兰诺拉麦片。脂肪含量高的食物很难消化，在水中可能会引起不适，比如汉堡包、比萨饼和其他垃圾食品。

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.

游泳是一种很好的锻炼方式，能燃烧很多热量。据英国广播公司《美食》节目报道，游泳后最好在一小时内进食，以最大限度地恢复体力。你应该吃碳水化合物和蛋白质的混合物。运动后，碳水化合物会补充你肌肉和肝脏中损失的糖原，蛋白质会帮助重建分解的肌肉组织。即使你只是为了好玩而游泳，吃一些健康的零食来补充能量，可以有效避免过后吃太多。

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、鸡肉卷，格兰诺拉麦片和干果以及鱼和米饭。为了方便快捷，你可以拿一杯蛋白奶昔和一块格兰诺拉麦片。任何瘦蛋白和复合碳水化合物的组合都是一个不错的选择。

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.

游泳是一种很好的低强度运动，可以燃烧卡路里，增强肌肉。知道游泳前后如何正确补充能量，将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。