手機版
Healthy Snacks for Runners——skip the chips and grab one of these healthful snacks!
Apple slices with peanut butter
Everyone knows apples are good for you, but they're not always, well, satisfying. Try eating apple slices with a little bit of peanut butter, which is a great source of healthful fat and protein. Opt for all-natural peanut butter to steer clear of added sugar and hydrogenated oils.
Plain yogurt with fresh fruit
Low in fat and fairly high in carbohydrates, yogurt is also an excellent source of calcium, protein and potassium. Its live and active cultures are good for the digestive system.
Bananas
You'll get carbs from bananas as well as potassium, which helps prevent muscle cramps. The simple sugars and low amount of fiber make bananas especially easy to digest, which means they're a good pre-run snack (just make sure you still give yourself at least 90 minutes to digest before running after eating).
Smoothies
Mix 1/2 cup of skim milk or juice, a banana, and frozen strawberries (or other fruits you love) in a blender for a tasty and refreshing smoothie.
Chocolate milk
Chocolate milk provides plenty of protein, carbohydrates and B vitamins — making it a great recovery drink. Cold chocolate milk tastes pretty refreshing after a run. Another benefit: The calcium will help keep your bones strong.
Carrots
Carrots fill you up but are low in calories, making them a great snack for runners who are watching their weight. A great time to eat them is when you're hungry before dinner, so you can satisfy your hunger pangs and avoid overeating during dinner.
Cereal bars
When you need a snack that's easy to pack in your gym bag, cereal bars can be a healthful option. Just be careful when selecting your cereal bars — some of them contain as much fat and sugar as candy bars! Choose bars with just a few ingredients, so you know they're not filled with unnecessary additives.
參考譯文：
跑步者的健康零食——遠離薯條，挑選一些健康的零食！
花生醬蘋果片
每個人知道蘋果對你有益，但是他們并不總是令人滿意。品嘗一下涂有花生醬的蘋果片吧，并且花生醬還富含健康的脂肪和蛋白質(zhì)。但是要選擇全天然花生醬，以遠離那些添加的糖類和氫化油。
新鮮水果的原味酸奶
除了低脂和高含量的碳水化合物，酸奶還是提供鈣，蛋白質(zhì)和鉀非常好的來源。它里面的生物體對消化系統(tǒng)非常好。
香蕉
你不僅會從香蕉中吸收鉀而且還有碳水化合物，這可以預(yù)防肌肉痙攣。單糖和少量的纖維讓香蕉特別容易消化，這就意味著他們是很好的跑前零食（但你要確保至少預(yù)留出90min消化一下，才開始跑步）。
冰沙
把半杯的脫脂牛奶或者果汁，一根香蕉，和冰凍草莓（或者你喜愛的其他水果）混合在攪拌機里即可做出可口清爽的冰沙。
巧克力牛奶
巧克力牛奶富含的蛋白質(zhì)，碳水化合物和維生素B，使得它可以作為一種很棒的恢復(fù)性飲品。跑步之后喝冰鎮(zhèn)巧克力牛奶相當?shù)靥嵘�。另外一個好處：鈣有助于保持你的骨骼強壯。
胡蘿卜
胡蘿卜可以讓你有飽腹感， 但其熱量很低，是關(guān)注自己體重的跑步者很好的零食。吃的最佳的時間是當你在正餐前餓了，那樣的話你可以降低你饑餓的痛苦，同時避免在正餐時吃的過多。
谷物棒
當你需要可以方便放在健身包中的零食，谷物棒是個很健康的選擇。只是注意當你選擇你的谷物棒時--有些跟糖果含有一樣多的脂肪和糖份。選擇那些只含有少量配料的，那樣就你知道他們沒有不必要的添加劑。
原文鏈接：Healthy Snacks for Runners
