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STRATEGIC EATING战略性饮食
The second critical source of physical energy in our lives comes from the foods we eat. The costs of not eating enough—renewing energy with food that gets converted into glycogen—are clear. On an empty stomach, it is difficult to be concerned with much besides food. Chronic overeating, on the other hand, represents too much “recovery,” leads to obesity and compromised energy, and has both performance and health consequences. Foods high in fats, sugar and simple carbohydrates provide recovery, but in a much less efficient and energy-rich form than low-fat proteins and complex carbohydrates such as vegetables and grains.
体能精力第二个重要的来源是我们的饮食。摄入不足的代价是非常明显的，会导致没有足够的食物转化为能量。若是饿着肚子，很难把注意力从食物上移开。长期摄入过度会导致过度的“恢复”，这会导致肥胖和损害精力，对绩效和健康都会有损害作用。富含脂肪、糖和简单碳水化合物的食物也能提供恢复，但远不如低脂蛋白和复合碳水化合物，如蔬菜和谷物，后者更能量转化高效且种类多。
Eating better obviously has benefits in and of itself, including losing weight, looking better and improving health, all of which may have positive energy consequences. Our primary aim is to help clients sustain a steady, high-octane source of energy throughout the day. When you awake in the mornings, after eight to twelve hours without eating, your blood glucose levels are at a low ebb, even if you don’t feel consciously hungry. Eating breakfast is critically important. It not only increases blood glucose levels, but also jump-starts metabolism.
吃得更好有很多好处，包括减重、变美变帅和改善健康，这些都具有积极精力影响。我们的主要目标是帮助客户每天维持稳定、好质量的精力。早晨醒来，已经8-12h没有进食，血糖水平也处于低谷，因此吃早餐是至关重要的，它不仅增加血糖浓度，也可以强力推动新陈代谢。
It is equally important to eat foods that are low on the glycemic index, which measures the speed with which sugar from specific foods is released into the bloodstream. A slower release provides a steadier source of energy. The low-glycemic breakfast foods that provide the highest octane and longest lasting source of energy, for example, include whole grains, proteins and low-glycemic fruits such as strawberries, pears, grapefruit and apples. By contrast, high-glycemic foods such as muffins or sugary cereals spike energy for short periods but prompt a crash in as few as thirty minutes. Even a breakfast traditionally viewed as healthy—an unbuttered bagel and a glass of orange juice—is very high on the glycemic index and therefore a poor source of sustaining energy.
吃升糖指数低的食物至关重要。升糖指数是衡量糖从食物中进入血液的速度。释放缓慢的糖分能够提供更稳定的精力。一顿低升糖指数的早餐可以提供高效并持久的精力，例如全麦食物、蛋白质和低糖水果——草莓、梨、葡萄和苹果等。相反，高升糖指数的食物如松饼和甜麦片短期内可以激发精力，但30分钟后精力水平就会显著下降。即使是传统意义上的健康早餐，如不涂黄油的面包圈和一杯橙汁，它的升糖指数也很高，不能持续地为人们提供精力。
The frequency with which we eat also influences our capacity to stay fully engaged and to sustain high performance. Eating five to six low calorie, highly nutritious “meals” a day insures a steady resupply of energy. Even the most energy rich foods won't fuel high performance for the four to eight hours that many of us frequently permit to pass between meals.
我们进食的频率也会影响到我们保持全情投入的能力。我们一天吃5-6次低热量但高营养的进餐可以保证稳定的精力供应。即使精力最丰富的食物也不能支撑我们4-8小时的高效表现，这恰恰是我们很多人两餐之间的间隔。
Sustained performance depends not just on eating at regular intervals but also on eating only as much as you need to drive your energy for the next two to three hours. Portion control is critical both in managing weight and in regulating energy.
It is just as problematic to eat too much, too often, as it is to eat too little, too infrequently. Snacks between meals should typically be between 100 and 150 calories and once again should focus on low-glycemic foods such as nuts and sunflower seeds, fruits, or half of a typical-size 200 calorie energy bar.
维持良好表现不仅取决于定期进食，也取决于每次吃能够维持未来2-3小时所需的精力即可。进食量控制在体重管理和精力调整方面至关重要。吃的太多、太频繁跟吃的太少、很少吃一样都是有问题的。两餐之间的零食摄入量一般在100-150卡路里的低升糖指数的食物，如坚果、向日葵种子、水果或半根200卡路里能量棒。
我的思考My Thinking
读书时，若是一定的英语水平，一定要读原著。例如，原著中用“Strategic Eating”来描述吃，而中文版本却翻译成“调整饮食方式”（P76），含义相差很大。阅读高绩效教练（P29）时，看到了“你的输出质量都取决于输入的质量和数量”，中文的版本基本是翻译者的理解，这与原著作者的表达并不是完全匹配的，所以建议大家一起看看原著，确保高质量的输入至关重要！
Read original if your English is basically OK. For example, “Strategic Eating” is used to describe the importance, while it's translated into "Adjust Dietary intake eating" of them the meaning is quite different. When I’m reading Coach for High Performance, "Your output depends on the quality and quantity of inputs" which I agree 120%. Translation is regarded as translator's view and understanding, which is not exactly the same from Original which I advise for high quality input.
即使再丰富的早餐也无法支持我们高效运作4-8小时，所以不吃早餐是不明智的，吃简单的高脂肪和碳水化合物的早餐也是不明智的，不但要吃丰富的早餐，还有在两餐之间进行100-150卡路里的低升糖指数加餐。
Even the most energy rich foods won't fuel high performance for the four to eight hours, so skipping breakfasts is neither wise nor eating breakfasts high in fat and simple carbohydrates. Snacks of 100-150 calorie of low-glycemic foods between meals is a must.
