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.

锻炼前后吃什么对你日常生活的表现有很大的不同。给予身体所需的燃料的质量，你会训练的更加努力，跑的更快，恢复的更快-更不用说减掉脂肪，增强肌肉了。

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

往下读，当你吃某种食物的时候，要知道它们是12种最有益身体健康的食物。

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 cramps¹ and fatigue², and help to retain calcium³ in the body for strong bones.

锻炼前后吃香蕉是一种促进体能水平的极佳的方式。香蕉富含钾，有助于防止肌肉的萎缩和疲劳，有助于维持体内强壮骨骼所需的钙。

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.

作为蛋白质和钙的好的来源，酸奶包含维他命B-12,有助于防止疲劳，减少锻炼后的恢复次数。一碗低脂肪的酸奶加香蕉片是锻炼前的理想的零食。

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 zinc⁴ for optimum immune function.

粥由天然的全麦燕麦酿制而成，慢慢消化，是完美的慢释放能量食物，使你耐力持久。卷燕麦充满维他命B，（有利于产生能量）包含极佳的有助于免疫系统功能的锌。

4 tuna

金枪鱼

Fresh tuna (unlike canned) is a good source of omega-3 fatty acids, which has been shown to reduce the risk of inflammation, helping⁵ 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.

新鲜的金枪鱼（非罐头制品）是 omega-3脂肪酸极佳的来源，有助于防止受伤加速恢复。金枪鱼富含蛋白质，低脂肪，给予健康的骨头维他命A和D。

5 Carrots

胡萝卜

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.

胡萝卜包含高聚糖很容易被身体吸收，对于促进能量的立刻的锻炼。它们也是纤维的好的来源，包含大量的胡萝卜素，使你锻炼后快速恢复体能。

6 broccoli⁶

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.

充满维他命，矿物质和抗氧化物，菜花对运动员来说是很好的食物。蔬菜是叶酸的来源，由于它能够帮助大脑产生使人感觉良好的血清素，有助于使人精神振奋。菜花也包含钙和锌，促进精神的警觉，然而维他命B5有助于身体新陈代谢，把脂肪转换成能量。

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 depleted⁷ through perspiration⁸, so it’s wise to keep your levels topped up. Beef is also a good source of protein, which helps in muscle repair, and conjugated⁹ linoleic acid, which stimulates¹⁰ the conversion¹¹ of stored fat into energy.

瘦肉是极好的铁的来源，比蔬菜更易被身体吸收。铁是运动员锻炼时重要的产氧物，通过汗蒸发，因此使你身体的铁保持一定水平是明智的。牛肉也是蛋白质的好的来源，有助于修复肌肉，调节叶酸，刺激储存的脂肪转换成能量。

8 eggs

鸡蛋

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 bruises¹² and other minor¹³ sports injuries by ensuring blood is able to clot¹⁴ normally.

鸡蛋包含所有基本的氨基酸，是极佳的蛋白质来源，更不用说维他命B,维他命A和D,锌和铁。它们也包含维他命K,有助于治疗瘀伤和其它极小的运动伤害通过确保血能够通常的凝结成块。

9 Carbohydrates¹⁵,wholegrain bread

碳水化合物，全麦面包

Carbohydrates are the fuel of muscles - either simple sugars (such as naturally occurring sugars in fruits) or complex carbohydrates (like the starches¹⁷ in whole grain products, oatmeal, rice and vegetables). Eating high carbohydrate¹⁶ 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--或者是简单的糖（例如天然地水果中的糖）或复杂的碳水化合物（像全麦产品，燕麦粉，米饭和蔬菜中的淀粉）。吃高碳水化合物食物，像全麦面包，作为日常的必需品有助于你更努力的训练，更好的比赛。

10 sweet potatoes

红薯

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贮存在你的肌肉里，锻炼时会燃烧起来提供人体所需的能量。吃富有碳水化合物的食物，例如红薯，在锻炼后的一或两小时之内，会替代被你消耗掉的糖原。

11 peanut butter

花生黄油

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.

充满蛋白质和基本的脂肪，花生黄油是理想的锻炼后吃的小食。享受这种吃法，撒一些到全麦烤肉或苹果片上，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 immunity¹⁸, and potassium which has been shown to protect the heart.

牛奶

牛奶，像所有的奶制品，是钙的极佳的来源，有助于骨骼强壮。牛奶也包含维他命E，有助于提高身体的免疫力，研究表明，钾有助于保护心。