What you eat before and after a workout can make a huge difference to your performance. Give your body the quality fuel it needs and you can train harder, run faster and recover quicker – not to mention lose fat and build muscle.

鍛煉前后吃什么對你日常生活的表現有很大的不同。給予身體所需的燃料的質量，你會訓練的更加努力，跑的更快，恢復的更快-更不用說減掉脂肪，增強肌肉了。

Read on to discover the 12 best foods for fitness and when you should be eating them.

往下讀，當你吃某種食物的時候，要知道它們是12種最有益身體健康的食物。

1 banana

香蕉

Eating a banana before or after a workout is a great way to boost your energy levels. They are high in potassium, which can help prevent muscle cramps and fatigue, and help to retain calcium in the body for strong bones.

鍛煉前后吃香蕉是一種促進體能水平的極佳的方式。香蕉富含鉀，有助于防止肌肉的萎縮和疲勞，有助于維持體內強壯骨骼所需的鈣。

2 yogurt

酸奶

As well as being a good source of protein and calcium, yogurt contains vitamin B-12, which helps to prevent fatigue and speed up post-workout recovery times. A bowl of low-fat plain yogurt with sliced banana makes an ideal post-exercise snack.

作為蛋白質和鈣的好的來源，酸奶包含維他命B-12,有助于防止疲勞，減少鍛煉后的恢復次數。一碗低脂肪的酸奶加香蕉片是鍛煉前的理想的零食。

3 Porridge

粥

Porridge made with wholegrain natural oats is digested slowly, making it the perfect slow-release energy food to keep you going for longer. Rolled oats are also packed with B vitamins, (great for energy production) and contain zinc for optimum immune function.

粥由天然的全麥燕麥釀制而成，慢慢消化，是完美的慢釋放能量食物，使你耐力持久。卷燕麥充滿維他命B，（有利于產生能量）包含極佳的有助于免疫系統功能的鋅。

4 tuna

金槍魚

Fresh tuna (unlike canned) is a good source of omega-3 fatty acids, which has been shown to reduce the risk of inflammation, helping to protect against injuries and speed up recovery. Packed with protein and low in fat, tuna also provides vitamin A and D for healthy bones.

新鮮的金槍魚（非罐頭制品）是 omega-3脂肪酸極佳的來源，有助于防止受傷加速恢復。金槍魚富含蛋白質，低脂肪，給予健康的骨頭維他命A和D。

5 Carrots

胡蘿卜

Carrots contain a high concentration of sugars which are easily absorbed by the body for an instant workout energy boost. They’re also a good source of fibre and contain high amounts of beta carotene, which can speed up post-exercise recovery time.

胡蘿卜包含高聚糖很容易被身體吸收，對于促進能量的立刻的鍛煉。它們也是纖維的好的來源，包含大量的胡蘿卜素，使你鍛煉后快速恢復體能。

6 broccoli

菜花

Full of vitamins, minerals and antioxidants, broccoli is great food for athletes. The vegetable is a good source of folic acid, which can help keep motivation high thanks to its ability to help the brain produce feel-good serotonin. Broccoli also contains calcium and zinc which enhances mental alertness, while vitamin B5 helps the body to metabolise fats into energy.

充滿維他命，礦物質和抗氧化物，菜花對運動員來說是很好的食物。蔬菜是葉酸的來源，由于它能夠幫助大腦產生使人感覺良好的血清素，有助于使人精神振奮。菜花也包含鈣和鋅，促進精神的警覺，然而維他命B5有助于身體新陳代謝，把脂肪轉換成能量。

7 Lean red meat

瘦肉

Lean red meat is an excellent source of iron, which is more easily absorbed by the body than plant sources. Iron is important in oxygen production for athletes during a workout and is depleted through perspiration, so it’s wise to keep your levels topped up. Beef is also a good source of protein, which helps in muscle repair, and conjugated linoleic acid, which stimulates the conversion of stored fat into energy.

瘦肉是極好的鐵的來源，比蔬菜更易被身體吸收。鐵是運動員鍛煉時重要的產氧物，通過汗蒸發，因此使你身體的鐵保持一定水平是明智的。牛肉也是蛋白質的好的來源，有助于修復肌肉，調節葉酸，刺激儲存的脂肪轉換成能量。

8 eggs

雞蛋

Eggs contain all the essential amino acids and are an excellent source of protein, not to mention B-vitamins, vitamins A and D, zinc and iron. They also contain vitamin K, which helps to heal bruises and other minor sports injuries by ensuring blood is able to clot normally.

雞蛋包含所有基本的氨基酸，是極佳的蛋白質來源，更不用說維他命B,維他命A和D,鋅和鐵。它們也包含維他命K,有助于治療瘀傷和其它極小的運動傷害通過確保血能夠通常的凝結成塊。

9 Carbohydrates,wholegrain bread

碳水化合物，全麥面包

Carbohydrates are the fuel of muscles - either simple sugars (such as naturally occurring sugars in fruits) or complex carbohydrates (like the starches in whole grain products, oatmeal, rice and vegetables). Eating high carbohydrate foods, like wholegrain bread, on a daily basis can help you train harder and compete better.

碳水化合物是肌肉的燃料--或者是簡單的糖（例如天然地水果中的糖）或復雜的碳水化合物（像全麥產品，燕麥粉，米飯和蔬菜中的淀粉）。吃高碳水化合物食物，像全麥面包，作為日常的必需品有助于你更努力的訓練，更好的比賽。

10 sweet potatoes

紅薯

Carbohydrates are stored in your muscles in the form glycogen and are burned for energy during hard exercise. Eating carbohydrate-rich foods, such as sweet potatoes, within one or two hours after exercise is a great way to replace the glycogen you burned off.

碳水化合物以糖原的形式貯存在你的肌肉里，鍛煉時會燃燒起來提供人體所需的能量。吃富有碳水化合物的食物，例如紅薯，在鍛煉后的一或兩小時之內，會替代被你消耗掉的糖原。

11 peanut butter

花生黃油

Packed with protein and essential fats, peanut butter is an ideal post workout snack. Enjoy some spread on wholegrain toast or sliced apple for an added energy boost.

充滿蛋白質和基本的脂肪，花生黃油是理想的鍛煉后吃的小食。享受這種吃法，撒一些到全麥烤肉或蘋果片上，增加能量。

12 Milk

Milk, like all diary products, is an excellent source of calcium, which helps to keep bones strong. Milk also contains vitamin E, which helps to boost the body’s immunity, and potassium which has been shown to protect the heart.


牛奶

牛奶，像所有的奶制品，是鈣的極佳的來源，有助于骨骼強壯。牛奶也包含維他命E，有助于提高身體的免疫力，研究表明，鉀有助于保護心臟。