健身必备的健康食物有哪些？英文双语对照

摄入足够的蛋白质

在进行健身训练的过程中，蛋白质是非常重要的营养素。它是肌肉生长和修复所必需的。不仅仅是肉类，还有豆类、鸡蛋、坚果等食物都含有丰富的蛋白质，是健身者日常饮食中的重要组成部分。

多吃优质碳水化合物

碳水化合物是我们身体能量的主要来源，也是维持高质量训练的必需品。全谷类、蔬菜、水果等食物中含有丰富的优质碳水化合物，可以帮助我们在健身训练中保持耐力和精力。

合理脂肪摄入

脂肪不仅是维持身体正常运作所必需的，也是一些维生素和激素的重要来源。例如，坚果、鳄梨和橄榄油等食物富含健康脂肪，有助于维持身体健康并提供持久的能量。

多喝水

水是健身饮食中最为重要的组成部分。充足的水分摄入有助于细胞代谢和营养输送，同时帮助维持体温和预防脱水。

多吃蔬菜和水果

蔬菜和水果富含维生素、矿物质和纤维，对于维持身体的健康至关重要。它们能够帮助我们提高免疫力，加速废物代谢，减少肌肉酸痛感。

需适量补充维生素和矿物质

维生素和矿物质是身体正常代谢的必需品，尤其是维生素D、镁、钙和铁等对于运动员和健身者来说更为重要。除了通过食物摄入，也可以适量补充维生素片和矿物质片。

在进行健身锻炼时，不仅要关注训练的方式和强度，合理的饮食同样不可或缺。以上列出的食物和营养素是健身者饮食中的重点，合理摄入有助于提高训练效果，加速肌肉恢复，保持身体健康。

谢谢您阅读本文，希望能够为您在健身饮食方面提供帮助！

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英文翻译对照，仅供参考

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Absorb enough protein

In the process that undertakes fitness trains, protein is very important nutriment. Muscle grows and repair place needs it. It is the flesh not just kind, still the food such as legume, egg, nut contains rich protein, it is fitness person the main component in diet.

Eat high grade carbohydrate more

Carbohydrate is the main source of our body energy, also be the requisite that maintains high quality training. In waiting for food, complete corn, vegetable, fruit contains rich high grade carbohydrate, can help us retain endurance and vigor in gymnastical training.

Reasonable and adipose absorb

Adipose be to maintain the body to run place to need normally not only, also be the main source of a few vitamins and hormone. For example, the food such as nut, avocado and olive oil contains a lot ofhealth adipose, conduce to maintain healthy provide abiding energy.

Drink water more

WaterIt is the most main component in gymnastical food. Enough moisture is absorbed conduce to cellular metabolization and nutrition carrying, at the same time the help maintains temperature and precautionary dehydrate.

Eat vegetable and fruit more

Vegetable and fruitContain a lot ofvitamin, mineral with fiber, crucial to maintaining the health of the body. They can help us enhance immune power, quicken trash metabolization, reduce muscle ache to feel.

Need right amount complement vitamin and mineral

Vitamin and mineral it is the requisite that the body metabolizes normally, especially vitamin D, magnesian, calcium and iron to athlete and fitness person for more important. Besides pass food intake, OK also and right amount compensatory vitamin piece and mineral piece.

When undertaking fitness takes exercise, want to pay close attention to the means of training and intensity not only, reasonable food is likewise indispensable. The food that gives with the above-listed and nutriment are fitness person the key in food, reasonable absorb conduce to improve training result, quicken muscle to restore, keep healthy.

Thank you to read the article, the hope can provide a help in gymnastical food respect for you!