※ [本文转录自 Lakers 看板 #1GFk-WpV ] 作者: gamewinner (比赛终结者!) 看板: Lakers 标题: [保健] Steve Nash 的食物攻略！ 时间: Thu Aug 30 12:44:12 2012 http://goo.gl/BJhAa 本文超实用，Steve Nash 的经验分享， 没看过这篇文章，还真的不知道他原来是这麽彻底的健康饮食实践者呢！ 之前好像是PO在太阳版现在他来湖人 我们一起了解吧~ -- ptt原文翻译作者：neak http://www.nba.com/suns/news/feature_nashdiet_090709.html Decoding the Nash Diet 解析 Nash 营养餐 (Diet 通常会翻成减肥餐，可是Nash已经够瘦了，不是要减肥， 所以在我这篇文章里，会翻成营养餐或是饮食习惯。) By Stefan Swiat, Suns.com Posted: July 9, 2009 Already lauded for his world-class training habits, Phoenix Suns point guard Steve Nash has become renowned for yet another area of his health… his diet. 太阳队的 Nash 已经以世界级的训练闻名，他现在还有另一方面为人津津乐道，他的饮食 。 Towards the end of last season, subtle rumblings began to emanate out the Suns' locker room about the mysterious “Nash Diet.” Already well-known for being ultra-progressive with his training regimen, one would surmise that Nash's approach to his eating habits would be just as complex and interesting. 在上季结束时，太阳的更衣室传出了一个小传说『Nash 营养餐』。他对於训练已经是非 常的先进，他的饮食习惯也是一样的复杂跟有趣。 Athletes, and people for that matter, are always looking for the “next” great solution when it comes to regulating their diet: whether it's Atkins, South Beach to macrobiotics. Once word spread that the two-time MVP's diet had found disciples in Grant Hill, Shaquille O'Neal and Jared Dudley, it became apparent that a closer examination was needed. 运动员永远都在追求下一个更棒的饮食规范，无论是 Atkins(食肉减肥法)或是 South Beach。当两次MVP得主的营养餐的信徒已经扩张到 Grant Hill, Shaquille O'Neal and Jared Dudley，我们需要更近的观察这倒底有什麽奥秘。 However, once Nash was pressed to reveal his secrets, it turned out that the wizard behind the curtain was just someone who's performed a great deal of intelligent research. There was no cure-all, panacea or quick-fix in his approach. 当 Nash 说出他的秘诀後，我们发现说这并不是什麽神仙妙丹或是快速法，这是某人深入 的研究过的智慧。 He's not boycotting carbs or eating only protein. The six-time All-Star just tries to make the best choices out of what he has available at the time and proactively plan for moments in the day when his choices are limited. 他不是拒吃淀粉或是只吃蛋白质，这个入选六次明星赛的球员只是有选项时做更好选择， 无选项时事先预防。 Nash isn't counting calories, following a schedule or cooking out of a textbook, he is just abiding by some core principles. The first and foremost is that he tries to eat organically as much as possible. Nash并不是计算着卡洛里，照表操课，还是照着课本煮饭。他只是跟随着几个大原则。 第一个就是能够吃有机就尽量吃有机。 “I'm not perfect but I try to eat healthy, and I try to eat as much natural stuff from the earth as I can,” he said. “I stay away from all the processed foods, as well as pastas, rice and breads.” 『我不是完人，可是我试图吃得健康点，尽量吃地球所提供的自然东西。』他说：『我尽 量离加工食品、面食、米跟面包远一点。』 The core of his diet consists of fruits, vegetables, raw nuts, chicken and fish. He also supplements by taking vitamins that you can find at any supermarket. 他营养餐的中心是水果、青菜、原味坚果、鸡跟鱼。他也随时以超市都买得到的维他命补 充其他养分。 A typical breakfast for the team's playmaker would be wheat-free cereal with non-dairy milk (almond milk), while lunch and dinner would be a chicken or fish salad. In between meals, one can always find Nash snacking on fruits, raw nuts and natural energy bars. Nash 早餐吃无麦谷片，无乳奶品 (杏仁奶)。（TK注：Nash 不吃麦不是因为麦不营养， 而是因为他的检测报告显示他对麦类敏感，为了维持运动员身体的良好状态，他需要尽量 避免过敏源）早餐跟晚餐吃鸡肉或是鱼肉沙拉。餐与餐中间，你随时都可以看到他在吃水 果、原味坚果跟天然 energy bars。（TK注：这是一种杂粮棒，美国厂牌的 Nature Valley 算是这个领域闻名的佼佼者，只是 Nash 应该是吃无糖的，这种口味蛮不好找的 ） It seems that Nash's diet is as much as what he eats as what he doesn't eat. Before practice the rookies always bring doughnuts for the veterans, but Nash never partakes. After games, there is a huge spread of food laid out for the players, but he rarely eats any of it. 这份营养餐更重要的是哪些是他不吃的。练习前新人都会带些给老将的甜甜圈，Nash 绝对不碰。赛後球队也会提供消夜，他几乎都不吃。（TK注：菜鸟帮老鸟买赛前零食是 NBA球队的传统，大部分都是高热量食品，如：甜甜圈、炸洋葱圈、爆米花；前几个球 季，国王队还有某个球队新人的车子被老鸟整整个车厢被爆米花塞到满，连车门都不能 开，非常搞笑，这就是他们平时私下常吃的零食，数量非常可观） Those habits are what caught the eye of Suns swingman Jared Dudley. Whenever the team was flying on the franchise's charter plane, Nash would almost always pass on the food prepared and order a salad. In addition, Dudley would overhear Hill and Nash discussing different nutritional strategies and he figured he'd seek out some pointers from the two co-captains. After losing 10 pounds, the third-year man officially became a convert. 这特殊的习惯被眼睛尖的 Jared Dudley 发现了。当球队在搭乘队上的私人客机时， Nash 几乎都会跳过飞机餐，另点沙拉。另外 Dudley 还偶然听到(根本是耳朵撑大大 的在偷听) Hill 跟 Nash 讨论说各种不同饮食策略。他决定他跟这两位队长讨教个两招 。 在瘦个十磅後，他就正式的也成了信徒。 “You ask them for hints and you try to use those tips because you see the ways your body reacts after you junk food,” Dudley said. “Those guys have played 13, 14 years and a lot of that has to do with God-given ability, but you see Steve and somehow his body is in shape and you know that if he just ate junk every day, I bet you he wouldn't be the player he is now.” 『你问他们些诀窍然後贯彻了这些理念，是因为你看到你身体在吃过这些垃圾食物後的反 应。』Dudley 说：『这些人都打了13、14年了，这很多是天赐的才能，但你看看 Steve 是怎麽样的保持身体在最佳状况，而你知道说他如果每天吃垃圾食物，那我跟你赌说，他 不会是他今天这样的球员。』 For Nash, his interest in eating correctly harkens back to when he was a junior in college. Although he had the temptation of an all-you-can-eat buffet at his college cafeteria, the Santa Clara product first began making alterations to his diet in order to increase his performance on the basketball court. 以 Nash 来说，他对於吃的讲究从大二就开始了。虽然说他对大学餐厅的吃到饱也是觉得 深受引诱，Santa Clara 人先开始对他的饮食改变来增加他场上的表现。 “It's really just a natural evolution of my interest in being the best athlete I can be and being a healthful person who prevents injury and illness and can perform at my highest level,” he stated on his Facebook page. 『这真的是我努力成为最佳球员跟更健康的人的自然的演化，如何能预防受伤跟生并以在 场上打出我最高的程度是我的目标。』他在他的 Facebook 上这麽说。 “I feel there are two areas of life that are greatly overlooked, misund erstood or not credited with their importance in our ability to reach our optimal levels of performance and also our greatest quality of everyday life… diet and sleep.” 『我觉得生命里有两项是常常被世人给忽略、误会或是不够理解这对於生活提升的重要性 ─饮食跟睡眠。』 Dudley took those ideas to heart, trading in doughnuts, soda, Gatorade, fried foods and Lolo's Chicken and Waffles for Propel, baked foods and the organic restaurant, True Food Kitchen. For Dudley, the change in his diet was motivated by the lack of playing time he received after coming over in a trade from Charlotte in December. Dudley 把这些牢记心中，缴出了甜甜圈、汽水、Gatorade、炸的食物、Lolo's Chicken and Waffles (凤凰城的餐厅)，换到了 Propel(另一种运动饮料)，烤的食物跟有机餐厅 。Dudley 改变饮食的动力，是自从12月从 Charlotte 转队到太阳後，稀少的上场时间。 “I noticed the difference in my body and I don't get as sore and I can go a little bit longer,” Dudley said. “It's how you feel on the court. Sometimes you have it, sometimes you don't, but since I've been eating better, I have a lot more to give.” 『我发现说吃得健康後，我不会那麽疲倦，上场可以撑久一点。』Dudley 说『这是你在 场上的感觉，有时有，有时没有。但是自从我吃好点後，我能给的就多些。』 As much as Dudley admires Nash, to adjust to his level of discipline is proving to be too drastic for the young forward. 虽然 Dudley 这麽崇拜 Nash，要跟达到 Nash 的自制力，对这个年轻的前锋还是太难了 。 “I'm trying to get to Grant's level, but I'll never get to Steve's,” he said. “I like too much stuff to be able to do what he does.” 『我正试图达到 Hill 的境界，可是我永远都不可能达到 Nash 的境界。』他说『这世上 还有太多我喜欢吃的食物。』 Dudley claims that if there was a percentage breakdown, Hill eats healthy 80 percent of the time, leaving 20 percent of his diet comprised of food that isn't being eaten for nutritional purposes. While that may be outstanding, he estimates Nash's ratio to be more like 95 percent healthy to five percent junk. Dudley 声称如果要把吃进去的以百分比来分。Hill差不多有80%吃进去的食物都是健康 的，剩下20%是不为营养所需吃的。Nash的比率大概是，95%是健康的，只有5%垃圾。 In fact, Nash is so gung-ho that he was tested by Dr. Suneil Jain, a naturopathic doctor, to see what type of food sensitivities he possesses. The 6-3 guard learned that he was sensitive to wheat, gluten, dairy, tomatoes and onions and returns regularly to the naturopath for IV's of vitamins and trace minerals that may be low from the wear-and-tear of the season. Nash狂热到他跑去给自然疗法医生 Dr. Suneil 检查说，他到底对哪些食物敏感。六尺三 的後卫发现说他对麦、面筋、奶、番茄、洋葱敏感。他定时会回去医生那打点滴，补充那 些在打球时所减少的维他命及矿物质。 Here as excerpt from Nash's Facebook page on what he will eat on a typical day: 这是 Nash 脸书上说他一天通常吃什麽： Breakfast. It is the most important meal of the day.... along with lunch and dinner. I feel if your diet is consistent and well balanced (think long term rather than short term) it isn't so important what you eat right before you play or the night before because your energy levels and recovery will be on target from the quality of your previous three to seven days of meals. 早餐 -- 这是一天最重要的一餐...跟午餐与晚餐。我觉得说如果你的饮食是一致跟平衡 的（长期不是短期的），比赛前吃些什麽跟前几餐吃了些什麽就没那麽重要了。 -Gluten and wheat free cereal, sliced almonds and almond or rice milk. (If you don't have the sensitivities I have look for a high fiber cereal. At least 4 grams of fiber.) I will also have a whole fruit smoothie or an apple, banana or orange. Green tea. 无面筋及无麦谷片、切片杏仁、杏仁奶或是米奶。(如果你不敏感的话我建议吃些纤维高 点的谷片，至少要4g的纤维。)也会吃整颗水果做的smoothie，苹果香蕉或是柳橙、绿茶。 Lunch. A salad with grilled chicken or fish, vegetables, raw nuts and dried fruit. I will also have fruit afterwards. 午餐 -- 有混烤鸡或是鱼的沙拉、蔬菜、原味坚果跟乾水果。我也会饭後吃水果。 Dinner. Grilled or baked fish or chicken with vegetables. Sometimes I'll have brown rice. 晚餐 -- 火烤或是烤过的鱼跟鸡、蔬菜。有时会吃糙米。 Again, plan ahead. If you get hungry between meals have a plan as to what foods you'll turn to and make sure you have plenty of them so your only options aren't will power or ice cream. My snack foods are, dried fruit, whole almonds or whole cashews. All natural, raw foods energy bars. Raw vegetables like carrots and celery. Whole fruit or whole fruit smoothies. It goes without saying drink water throughout the day to stay hydrated. If you feel like you need electrolytes coconut water has the highest concentration of electrolytes but if your diet is good you should have plenty of electrolytes. 一样的要事先规划好。如果你餐与餐中间容易饿的话，那你就要规划好说哪些食物你可以 吃，然後准备好这些食物，而不是说你没有选择了只好吃垃圾食物或是冰淇淋。我零食吃 ：乾燥的水果、整颗的杏仁或是腰果、全自然原味食物做的energy bars、生的蔬菜像胡萝 卜、芹菜、整颗水果或是整颗水果做的 smoothies。不用说都要随时喝水保充水分。如果 你觉得需要电解质的话，椰子水有最高的电解质，如果你饮食好的话，你应该有足够的电 解质了。 If this diet sounds boring it can be if you don't like fruits, vegetables and grilled, steamed or baked chicken or fish. On the other hand there's so many healthful ways to prepare your food and there's tons of fruits and vegetables that offer you slightly different nutritional values and tastes. It may take a lot of discipline and time to train yourself to eat well but it's incredibly worthwhile for your short term and long term goals. 这份营养餐听起来会很无趣如果你不喜欢吃水果、蔬菜、火烤、蒸的或是烤的鸡肉与鱼。 另一方面还有很多健康的方法来准备你的食物，也有很多的水果跟蔬菜能供应不同的养分 与味觉。这可能需要很多的意志力跟时间来训练你自己吃得更好，但是这对你近距离与远 距离的目标来说都是超值得的。 While Nash may be a little extreme, the Suns' trainers and strength and conditioning coaches just try to provide sound advice for athletes that are constantly traveling. Nash 听起来可能有点夸张，太阳的训练力量和调节教练提供些给常在旅行的运动员建议 。 “You're not going to have an athlete getting on a plane looking at food labels and worrying about rationing what they put into their bodies,” former strength and conditioning coach Erik Phillips said. “You're trying to give really simple opportunities for these guys to know what's good and what's bad. We know that guys are going to leave the arena and get something on the way home, and we try to educate them on what's their best option.” 『你不会看到搭机的运动员上飞机，注意食物标签，担忧说吃进去了多少食物在身体里』 前力量和调节教练 Erik Phillips 说『你试图给些很简单的机会让这些人知道说哪些是好 的跟坏的，我们知道说你们会离开球场，在回家途中找些东西，而我们就教育他们说哪些是 你最好的选择。』 If everyone was to follow Nash's example, they would eat around six small meals a day, or at least three major meals with a lot of snacking in between. Besides cutting out late-night meals, Nash always has healthy snacks with him so he's not fighting off hunger with junk food or willpower. 如果每人都遵从 Nash 的示范的话，那他们一天都要吃六份餐，或着是三分主食外加很多 的小点心。除了砍掉消夜外，Nash 身边永远都有健康的零食，这样他就不用因为饥饿吃下 垃圾食物或是用意志力搏斗。 The 13-year veteran attempts to take a big-picture point of view towards his diet, concentrating on building consecutive weeks and months of good eating practices. By establishing that base, it's not as important what he eats right before a game because his body is feeding off of the energy he's stored from his previous seven meals. 这13年的老将，以大局来挑选他的饮食，专注在如何连续几个礼拜跟几个月中都好好的吃 东西。不只是比赛前那餐的食物要吃得好，是前七餐所提供他身体的能量的食物要正确。 As disciplined as both Hill and Nash are, they both cheat from time-to-time and believe in the principle of rewarding themselves in moderation. For example, Nash can be caught eating ice cream while Hill can be seen munching on a cookie on the team's charter. 虽然 Hill 跟 Nash 都同样的拥有强大的意志力，他们偶而会作弊，相信着说偶尔给点奖 赏给自己。譬如说 Nash 有时会在飞机上被人发现吃冰淇淋，而 Hill 会被发现吃饼乾。 While Hill only drinks water and tea, he insists that every person find a strategy that works for them. When Hill and Nash went to eat the exact same pregame meal at a local organic restaurant together, Hill told Nash after the game that he was completely sapped of energy while he was playing. Unfortunately for Hill, Nash failed to tell his fellow co-captain that in order to ascertain a much-needed energy boost, he snacked on a few other items before tip-off. 当 Hill 只喝水跟茶，他强调说每个人都该找出适合自己的规划。Hill 跟 Nash 在赛前 会一起去吃当地的有机餐听，Hill 跟 Nash 说他比赛完都全身无力了，不幸的是 Nash 忘 了跟他的队友说，为了保持体力他常常在开球前都吃零食。 Due to health problems and his drive to succeed, Hill has been tinkering with his diet for the last 10 years. The seven-time All-Star is an advocate of the macrobiotics diet, which is defined as “a practice of promoting well-being andlongevity, principally by means of a diet consisting chiefly of whole grains and beans.” 为了健康跟成功的慾望，Hill 在过去这10来都在调整他的饮食。七次明星赛的球员拥护 长寿健康饮食法(吃糙米、全麦、豆类、蔬果以延年益寿的饮食方法)。 As much as both athletes are concerned with maintaining a competitive advantageover their peers, Nash and Hill are more interested in maintaining their overall well-being and energy level. Despite it being their original motivation, their nutritional choices now extend much further than basketball. 两位球员都为了保持跟其他球员比的竞争力，Nash 跟 Hill 更有兴趣的是保持自身的好 跟精力。无论他们一开始的理由是什麽，他们的营养选择将比篮球延伸得更久。 “I look at being healthy and really understanding the body and what works and what doesn't work as opportunity to extend my career and play at a higher level at an older age,” Hill said. “But also hopefully extend my life and still be an active when I'm done playing.” 『我看待着保持健康跟真正了解什麽对身体好与不好，有如一个机会来延伸我的生涯，在 年长时还能以高程度打着篮球。』Hill 说『但是同时也希望说这能延长我的生命，在我退 休时还保持着身体的机能。』 http://sports.espn.go.com/espn/page2/story?page=simmons/100208/two Bill Simmons The trade value list: No. 40 to No. 1 Originally Published: February 16, 2010 17. Steve Nash Better than ever, which really shouldn't be the case because, you know, he just turned 36. We invited him to an ESPN dinner at Sundance, and he told us there were three reasons he's not aging: a no-sugar diet, a sleep journal and a steady supply of undetectable PEDs from the revolutionary Suns training staff. (Fine, I made the last one up.) He said the no-sugar diet made him recover faster after games and especially for back-to-backs. In fact, half the Suns are watching their sugar intake now. Nash brought Jared Dudley with him to dinner; Jared was reading the menu and asking Nash, "Can I have this? What about this?" like he was eating with Harley Pasternak or something. It was high comedy. Not only does Nash make his teammates better, he orders for them. Anyway, I don't see him going downhill anytime soon. Nash 比从前更好，如果你还不知道的话，他已经36岁了。我们前几天邀请他到 ESPN 在 Sunda 的晚餐，他跟我们说他抗老的三个秘诀：不吃糖、定时睡跟吃无法察觉的违禁 品（好最後一个是我掰的）。他说无糖餐让他比赛好更快的复原，尤其是连比两天的时候 。 其实，半个太阳队现在都在注意他们的糖分摄取量。Nash 带了Jared Dudley 去这个晚 餐，Jared 边读菜单边询问 Nash『可以吃这个吗？那这个呢？』好像他跟 Harley Pasternak (知名私人训练)吃饭似的。超爆笑的。Nash不只是让他的球员在场上打得更 好，他还帮他们点菜。Anyways 我并不觉得说他在近期会走下坡。 -- 也许这就是为什麽38岁的老将还能打出高水准的成绩 最重要的原因 去年成绩: FG% 3P% FT% ORB TRB AST STL BLK TOV PF PTS .532 .390 .894 0.4 3.0 10.7 0.6 0.1 3.7 0.9 12.5 180俱乐部~ -- --

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※ 发信站: 批踢踢实业坊(ptt.cc) ※ 转录者: gto0322 (114.27.62.8), 时间: 08/30/2012 12:59:15