[外電] Decoding the Nash Diet

[neak (neak)]

大家看起來對飲食篇比較有興趣，我還是來翻一下飲食篇，順便賺一下文章數 (賺不到P幣
，因為我上色很差，需要先上好色再貼過來，所以文章不管寫多長，都拿不到多少錢。)

http://www.nba.com/suns/news/feature_nashdiet_090709.html

Decoding the Nash Diet
解析Nash 營養餐
(Diet 通常會翻成減肥餐，可是Nash已經夠瘦了，不是要減肥，所以在我這篇文章裡，會翻
成營養餐或是飲食。)

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.

太陽隊的Nash已經以世界級的訓練聞名，他現在還有另一方面為人津津樂道，他的飲食。

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.

在上季結束時，太陽的更衣室傳出了一個小傳說『Nash 營養餐』。他對於訓練已經是非常
的先進，他的飲食習慣也是一樣的複雜跟有趣。

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.

運動員永遠都在追求下一個更棒的飲食規範，無論是Atkins(食肉減肥法)或是 South Beach
。當兩次MVP得主的營養餐的信徒已經擴張到 Grant Hill, Shaquille O’Neal and Jared
Dudley，我們需要更近的觀察這倒底有什麼奧秘。

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.

當Nash說出他的祕訣後，我們發現說這並不是什麼神仙妙丹或是快速法，這是某人深入的研
究過的智慧。

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.

他不是拒吃澱粉或是只吃蛋白質，這個入選六次明星賽的球員只是有選項時做更好選擇，無
選項時事先預防。

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並不是計算著卡洛里，照表操課，還是照著課本煮飯。他只是跟隨著幾個大原則。第一
個就是能夠吃有機就盡量吃有機。

“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，可是我試圖吃得健康點，盡量吃地球所提供的自然東西。』他說：『我盡量
離加工食品、麵食、米跟麵包遠一點。』

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.

他營養餐的中心是水果、青菜、原味堅果、雞跟魚。他也隨時以超市都買得到的維他命補充
其他養分。

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 早餐吃無麥穀片，無乳奶品 (杏仁奶)。早餐跟晚餐吃雞肉或是魚肉沙拉。餐與餐中間
，你隨時都可以看到他在吃水果、原味堅果跟天然 energy bars。

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.

這份營養餐更重要的是哪些是他不吃的。練習前新人都會帶些給老將的甜甜圈，Nash 絕對
不碰。賽後球隊也會提供消夜，他幾乎都不吃。

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.

這特殊的習慣被眼睛尖的 Jared Dudley發現了。當球隊在搭乘隊上的私人客機時，Nash幾
乎都會跳過飛機餐，另點沙拉。另外Dudley還偶然聽到(根本是耳朵撐大大的在偷聽) Hill
跟Nash討論說各種不同飲食策略。他決定他跟這兩位隊長討教個兩招。在瘦個10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.”

『你問他們些訣竅然後貫徹了這些理念，是因為你看到你身體在吃過這些垃圾食物後的反應
。』Dudley 說：『這些人都打了13、14年了，這很多是天賜的才能，但你看看Steve是怎麼
樣的保持身體在最佳狀況，而你知道說他如果每天吃垃圾食物，那我跟你賭說，他不會是他
今天這樣的球員。』

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來說，他對於吃的講究從大二就開始了。雖然說他對大學餐廳的吃到飽也是覺得深受
引誘，Santa Clara 人先開始對他的飲食改變來增加他場上的表現。

“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.

『這真的是我努力成為最佳球員跟更健康的人的自然的演化，如何能預防受傷跟生並以在場
上打出我最高的程度是我的目標。』他在他的臉書上說。

“I feel there are two areas of life that are greatly overlooked, misunderstood
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.”

『我覺得生命裡有兩項是常常被世人給忽略、誤會或是不夠理解這對於生活提升的重要性
...飲食跟睡眠。』

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 把這些牢記心中，繳出了甜甜圈、汽水、Gatorade、炸的食物、Lolo’s Chicken
and Waffles (鳳凰城的餐廳)，換到了Propel(另一種運動飲料)，烤的食物跟有機餐廳。
Dudley改變飲食的動力，是自從12月從Charlotte轉隊到太陽後，稀少的上場時間。

“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.”

『我發現說吃得健康後，我不會那麼疲倦，上場可以撐久一點。』Dudley 說『這是你在場
上的感覺，有時有，有時沒有。但是自從我吃好點後，我能給的就多些。』

As much as Dudley admires Nash, to adjust to his level of discipline is proving
to be too drastic for the young forward.

雖然Dudley 這麼崇拜Nash，要跟達到Nash的自制力，對這個年輕的前鋒還是太難了。

“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.”

『我正試圖達到Hill 的境界，可是我永遠都不可能達到Nash 的境界。』他說『這世上還有
太多我喜歡吃的食物。』

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 聲稱如果要把吃進去的以百分比來分。Hill差不多有80%吃進去的食物都是健康
的，剩下20%是不為營養所需吃的。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狂熱到他跑去給自然療法醫生Dr. Suneil 檢查說，他到底對哪些食物敏感。六呎三的
後衛發現說他對麥、麵筋、奶、番茄、洋蔥敏感。他定時會回去醫生那打點滴，補充那些在
打球時所減少的維他命及礦物質。

Here as excerpt from Nash’s Facebook page on what he will eat on a typical
day:

這是Nash臉書上說他一天通常吃什麼：

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 -- 這是一天最重要的一餐...跟午餐與晚餐。我覺得說如果你的飲食是一致跟平衡的(
長期不是短期的)，比賽前吃些什麼跟前幾餐吃了些什麼就沒那麼重要了。

-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.


無麵筋及無麥穀片、切片杏仁、杏仁奶或是米奶。(如果你不敏感的話我建議吃些纖維
高點的穀片，至少要4g的纖維。)也會吃整顆水果做的smoothie，蘋果香蕉或是柳橙，
綠茶。

Lunch. A salad with grilled chicken or fish, vegetables, raw nuts and dried
fruit. I will also have fruit afterwards.

午餐 -- 有混烤雞或是魚的沙拉、蔬菜、原味堅果跟乾水果。我也會飯後吃水果。

Dinner. Grilled or baked fish or chicken with vegetables. Sometimes I'll have
brown rice.

晚餐 -- 火烤或是烤過的魚跟雞、蔬菜。有時會吃慥米。

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.

一樣的要事先規劃好。如果你餐與餐中間容易餓的話，那你就要規劃好說哪些食物你可以吃
，然後準備好這些食物，而不是說你沒有選擇了只好吃垃圾食物或是冰淇淋。我零食吃：乾
燥的水果、整顆的杏仁或是腰果、全自然原味食物做的energy bars、生的蔬菜像胡蘿蔔、
芹菜、整顆水果或是整顆水果做的smoothies。不用說都要隨時喝水保充水分。如果你覺得
需要電解質的話，椰子水有最高的電解質，如果你飲食好的話，你應該有足夠的電解質了。

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.

這份營養餐聽起來會很無趣如果你不喜歡吃水果、蔬菜、火烤、蒸的或是烤的雞肉與魚。另
一方面還有很多健康的方法來準備你的食物，也有很多的水果跟蔬菜能供應不同的養分與味
覺。這可能需要很多的意志力跟時間來訓練你自己吃得更好，但是這對你近距離與遠距離的
目標來說都是超值得的。

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聽起來可能有點誇張，太陽的訓練力量和調節教練提供些給常在旅行的運動員建議。

“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.”

『你不會看到搭機的運動員上飛機，注意食物標籤，擔憂說吃進去了多少食物在身體裡』前
力量和調節教練 Erik Phillips 說『你試圖給些很簡單的機會讓這些人知道說哪些是好的
跟壞的，我們知道說你們會離開球場，在回家途中找些東西，而我們就教育他們說哪些是你
最好的選擇。』

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.

如果每人都遵從Nash的示範的話，那他們一天都要吃六份餐，或著是三分主食外加很多的小
點心。除了砍掉消夜外，Nash身邊永遠都有健康的零食，這樣他就不用因為肌餓吃下垃圾食
物或是用意志力搏鬥。

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.

這13年的老將，以大局來看著他的飲食，專注在如何連續幾個禮拜跟幾個月中都好好的吃東
西。不只是比賽前那餐的食物要吃得好，是前七餐所提供他身體的能量的食物要正確。

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.

雖然Hill跟Nash都同樣的擁有強大的意志力，他們偶而會做弊，相信著說偶爾給點獎賞給自
己。譬如說Nash 有時會在飛機上被人發現吃冰淇淋，而Hill會被發現吃餅乾。

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.

當Hill只喝水跟茶，他強調說每個人都該找出適合自己的規劃。Hill 跟 Nash 在賽前會一
起去吃當地的有機餐聽，Hill 跟Nash說他比賽完都全身無力了，不幸的是Nash忘了跟他的
隊友說，為了保持體力他常常在開球前都吃零食。

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 and
longevity, principally by means of a diet consisting chiefly of whole grains
and beans.”

為了健康跟成功的慾望，Hill 在過去這10來都在調整他的飲食。七次明星賽的球員擁護長
壽健康飲食法(吃糙米、全麥、豆類、蔬果以延年益壽的飲食方法)。

As much as both athletes are concerned with maintaining a competitive advantage
over 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.

兩位球員都為了保持跟其他球員比的競爭力，Nash 跟 Hill 更有興趣的是保持自身的好跟
精力。無論他們一開始的理由是什麼，他們的營養選擇將比籃球延伸得更久。

“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.”
『我看待著保持健康跟真正了解什麼對身體好與不好，有如一個機會來延伸我的生涯，在年
長時還能以高程度打著籃球。』Hill 說『但是同時也希望說這能延長我的生命，在我退休
時還保持著身體的機能。』


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比從前更好，如果你還不知道的話，他已經36歲了。我們前幾天邀請他到ESPN 在Sunda
的晚餐，他跟我們說他抗老的三個祕訣：不吃糖、定時睡跟吃無法察覺的違禁品 [好最後一
個是我掰的]。 他說無糖餐讓他比賽好更快的復原，尤其是連比兩天的時候。其實，半個太
陽隊現在都在注意他們的糖分攝取量。Nash 帶了Jared Dudley 去這個晚餐，Jared 邊讀菜
單邊詢問Nash『可以吃這個嗎？那這個呢？』好像他跟Harley Pasternak (知名私人訓練)
吃飯似的。超爆笑的。Nash不只是讓他的球員在場上打得更好，他還幫他們點菜。Anyways
我並不覺得說他在近期會走下坡。

-----------------------------------------------------------------------------

終於翻完了，比我想像中的長很多。
我前幾個月發現我哥都在吃沙拉跟啃堅果，原來是因為他被背痛跟精力不振問題困擾了很久
，現在按照這食譜吃，有好多了。連我媽都在啃堅果，還買了一桶給我  ╮(﹀_﹀")╭。
我不喜歡吃呀！

--
※ 發信站: 批踢踢實業坊(ptt.cc)
◆ From: 69.104.78.222
推 suana       :搶頭推( ￣ c￣)y▂ξ
推 redhessainnz:鼻子推
推 accgh       :腳地板推
推 bll135      :推
推 DragicNash  :推
推 aa22456222  :有沒有一天 Nash會開營養套餐餐廳  XDDDD
推 cielnoir    :總覺得有關Nash的外電都很好看XD 推!!
推 jlcsn       :台灣買的的這些東西嘛~我好好奇喔XD
推 YamagiN     :高級超市會有吧
推 reallylove33:推!!好棒!!
推 opopoppj    :俠客是信徒嗎= =  他的體重還是一直飆阿
※ 編輯: neak            來自: 69.104.78.222        (06/20 10:20)
推 abcd810112  :有些人的是喝水也會胖吧XD 而且我不相信俠客會乖乖吃
推 claire1204  :外電必推  但是好吃的東西還有很多沒吃過耶> <"
推 jerry781115 :想像Hill偷吃餅乾被抓到眼睛睜大的樣子...很有畫面XD
推 MOJS        :...喝水不會胖 水沒熱量
推 cattac      :推外電~~~
推 rial        :smoothie是什麼意思?
推 davidfu     :太有趣了!!!
推 mea7211     :推外電~~
→ neak        :Smoothie 是有加冰淇淋打的果汁，有點像雪泡，可是
→ neak        :好像不太一樣，我不知道台灣叫什麼，前幾天在某台劇
→ neak        :看到劇裡叫『思慕昔』想說說不定就不用翻，像Coffee
推 petermonkey :老大跟Hill超強~
→ dOodoOhOw   :diet純粹就是「飲食習慣」而已喔！
→ dOodoOhOw   :go on a diet之類的才有控制飲食(不管增減)的意思
推 gn01914120  :有不是麥子做的榖片嗎?! 還是說指的是玉米片?
→ neak        :cereal是美國人早上配牛奶的東西，我不知中文叫什麼
→ neak        :我想應該是穀片吧！就是有一個老虎那個廣告