納什如何飲食？

12-25

聽說納什能長期保持狀態和飲食有很大關係。求介紹

謝邀。

這個以前寫過的。

納什不沾糖、深加工食品和油炸食品。他在訓練日一天吃六餐，而且每餐都很謹細：不含谷蛋白的麥片粥、杏仁切片、生堅果、水果、蔬菜、糙米飯、胡蘿蔔和芹菜生吃——這些東西新鮮爽脆，但對一個老饕來說，實在不算好吃，但他堅持得下來。他還和隊友格蘭特-希爾彼此勸勵，不吃巧克力。希爾承認：
「我偶爾還得犯戒被他抓住。而他，我真的沒見他破過例。」

杜德利當時山貓交易到太陽後，就成了納什的跟班。每逢張嘴吃東西前，先得問納什：「這玩意能吃嗎？」

順便：
納什還有個「連續有氧訓練」的套路。他把一個人的連續一小時到兩小時的自由投籃練習（完全沒有助手幫著給球），當成有氧訓練。簡單說就是，別人在跑步游泳當有氧時，他是把練投籃練運球自己跑去撿球當有氧的，而且有意識地保持那個頻率。自己打過籃球的都知道，保持兩小時都像慢跑一樣密集節奏，來回投籃撿球的，是很可怕的事兒。

納什2009年在其facebook上寫過篇關於此的筆記，原鏈在此：https://www.facebook.com/notes/steve-nash/the-nash-diet/91414362951

英文不好，出於好玩翻譯一下，有錯誤的地方見笑了：
「
自從沙克宣稱自己在使用「納什飲食法」，我的食譜受到了各方，尤其是我的隊友們的關注。他們時常在巴士上、在飛機上、在更衣室里詢問我吃些什麼。這些人甚至都瘋狂到了監督彼此的卡路里攝入量和食物的選擇的地步。其中最執著的要屬賈里德杜德利，他已經減重了超過10磅。最早的時候，他問格蘭特希爾和我，是什麼食物讓我們這麼多年來保持良好的體型，看著他真摯的臉，我們寬容的忽略了他這拙劣的恭維。

我從來沒以為自己吃得很特殊，更沒想過要給它取個名字。我只是竭盡所能的試圖成為一個優秀運動員，以及成為一個遠離傷病並且狀態良好的健康的人，所以才在這樣的驅動下，自然而然的走上了這樣一條道路。在大學的某個時候，我領悟到，既想要隨心所欲的吃東西，又要保持瘦削的體型是不可能的。我會有這個想法並不是因為我有什麼不好的習慣，而是學校自助餐廳提供的無盡的自助餐實在太過落後，同時也因為我的母親在我上大學之前的18年里，一直在實踐著很有計劃的菜譜，這讓我耳濡目染。她通常儘力使我們每餐都營養均衡，或至少一周內的營養是均衡的。家裡一般存有曲奇，蛋糕，甜甜圈和蘇打水。但是假如我們在飯後吃過冰激凌了，這些東西就會被藏起來。當然，這可能也是為了省錢，不過如果真負擔不起，又為什麼要買這一大堆對我們並沒有好處的東西在家呢？

從大三起，我開始注意自己吃的食物，並留心身邊一切可能有用的信息。那時的我對於飲食和營養攝入方面的知識了解得遠遠不如今天的我，我希望今後還能學到更多。在我們的工作、生活和自我實現中，我認為有兩樣東西的重要性被遠遠輕視與忽略了：飲食與睡眠。什麼時候有空我也會寫點關於睡眠的東西。

很幸運的是，我一直喜歡蔬菜和水果。其實我什麼都喜歡，只是我可以做到剔除那些不好的，然後再依靠那些我所喜愛的食物：水果，蔬菜，烤魚，烤雞。我曾經摯愛意麵和米飯，但現在只偶爾吃吃糙米飯和純天然原料製成的意麵。基本上，我一直遵循的就是：遠離糖，油脂與加工食品。

為了讓我的生活更加水深火熱，我妻子慫恿我去她的理療師那轉了轉，做了個血檢來測試我對食物的過敏性。很不幸的是，讓我過敏的不僅有小麥，麩質和奶製品，甚至還種兩種我很喜歡的蔬菜—西紅杮與洋蔥（於是，捎帶上了salsa。也是我十分喜愛的食物，同時可能是我鍾愛的墨西哥菜里最健康的那一部分）【譯註：salsa是一種有洋蔥成份的辣調味汁】。我們的理療師也會用靜脈注射的方式緩解我可能在訓練、比賽、奔波以及承受壓力時可能導致的維生素和微量礦物元素的不足。

我相信一天吃六頓小餐遠遠比吃三頓大餐要健康得多，只是我們的日常作息安排讓我們很難做到這一點。大把的時間被花在訓練，比賽，四處奔波和睡覺上，讓我只能做到力所能及的計劃。尤其是外出和全天在外就餐的日子裡，提前做計劃是十分有幫助的。這種情況下，我常常吃三頓量比較大的正餐，再佐以一些好的零食。去打客場比賽時，帶些零食是很重要的，因為可能整個餐館都沒有什麼好的東西能供以選擇。

下面是我的日常菜譜：
早餐，一天中最重要的一餐…（當然，還有午餐和晚餐。我認為從一個長周期來看，如果你的飲食能夠穩定且均衡，那你在比賽前或比賽前夜具體吃什麼沒那麼重要，因為你的能量和體能恢復能力取決於你之前三到七天的飲食質量）：不含麩質和小麥的穀物，杏仁片，杏仁糊或米糊（如果你不像我一樣過敏的話，可以尋找些一些更高纖維的穀物，至少4克）。
我還會吃一份水果冰沙，要麼一個蘋果，一個梨或一個桔子。
還有綠茶。

午飯：一份由烤雞肉或烤魚，以及蔬菜，堅果和乾果【譯註：水果乾】組成的沙拉。飯後還會再吃點水果。

晚飯：烤制或烘焙的魚或雞，以及蔬菜。有時候吃些糙米。

再次強調，事先計劃十分重要！要提前預備好大量選擇好的用來抵擋兩餐之間的飢餓的食物，以免落入只能在自我剋制與冰激凌之中二選一的境地。我的零食們是：乾果，杏仁和腰果。都是天然的原生態的能量棒。或者生的食物，比如胡蘿蔔和芹菜，水果和水果冰沙。當然還要攝入足夠的水以保持水分。如果你覺得需要補充電解質，椰子汁的含量最高。不過如果食譜夠好，體內的電解質應該是足夠的。

而若是你不喜歡水果，蔬菜，以及烤／蒸／烘焙的雞或魚，這個食譜可能會有些乏味。從另一個角度來說，世間蔬果千萬，完全可以提供各式各樣的營養和口味，你可以自行選擇喜歡而又健康的食譜。可能需要足夠的訓練與時間你才能夠做到吃得足夠健康，但無論是對於你的短期目標還是長期目標，這都將是大有裨益的！

史蒂夫納什
」

出於眾所周知的原因，原文看起來可能不太方便，也貼一下：

「Apparently my diet has gotten some attention recently since Shaq told the world he is on the "Nash" diet. Some of my teammates including Shaq have asked me what I eat and it"s turned into a big point of conversation in the locker room, on the team bus and on the plane. It"s now to the point that guys are policing each other"s caloric intake and food choices. Jared Dudley, the most interested player who has lost over 10lbs, initially asked Grant Hill and I what our diets were like to keep in shape after all these years (a backhanded complement but we let it slide because of his genuine interest.).

I never thought of what I eat as a particular diet or thought to name it like most diets today. 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. I realized sometime in college that I couldn"t eat everything I wanted anymore and stay skinny. Not that I had terrible habits but the liberation of an all you can eat buffet known as a college cafeteria was a big step backwards and a learning experience from the thoughtful home cooked meal plan my Mom had me on for the 18 years prior to college. My Mom always made sure we had balanced meals or at least a balance week of meals and almost always had the house free of cookies, cakes, donuts and sodas. We"d have ice cream after dinner but even when there were cookies in the house they"d usually be hidden. This was probably also driven by financial reasons. Why buy a bunch of crap that"s not good for you when we really can"t afford it anyways?

Since I was a junior in college I started to watch what I eat more carefully and listen and learn what I could from the world around me. What I knew then is much different that what I know now and hopefully I"ll continue to learn more about diet and nutrition for the rest of my life. 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. Maybe some other time I"ll write about sleep.

Fortunately, for me I"ve always loved fruits and vegetables. Actually, I"ve always liked everything and could at least cut out the bad stuff and resort to things I loved: fruits, vegetables and grilled fish and chicken. I used to eat Lots of pasta and rice but now I only eat brown rice or pasta made from a natural food source on occasion. Basically what I"ve tried to do is cut out all the bad sugars, fats and processed foods from my diet.

Just to make my life more difficult, my wife urged me to see her naturopath and have a blood test to find my food sensitivities. Unfortunately, I"m sensitive to wheat, gluten, dairy and even two of my favorite vegetables - tomatoes and onions (there goes salsa, one of my favorites and maybe the healthiest part of my beloved Mexican food.). Our naturopath will also give me regular IV"s of vitamins and trace minerals that may be low due to training, competing, traveling and stress.

I believe that eating six smaller meals a day is more healthful than eating three larger meals a day but that can be difficult with our schedule. So much of our time is spent training, playing, traveling and sleeping that I just do what I can. It always helps to plan ahead especially when you"re traveling and eating out all the time. I generally eat three good-sized meals a day and supplement them with good snack foods. When we"re traveling the snack foods can be extremely important to take with because you often will get stuck at a restaurant or hotel without good options.

Here"s how my day usually looks.

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.

-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.

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

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

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.

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.

」

百度一下一大把答案。
p.s.不知道罰籃前舔手算不算日常飲食？

我竟然想到了納什均衡我也是醉了。。。

下面就是納什在飲食方面的「獨家秘笈」：

1、你的活力指數和恢復能力取決於之前3-7天的飲食質量；

2、一天吃6頓小餐比3頓大餐更健康；

3、嘗試「無麩質」飲食，排除過敏飲食源；

4、限制糖類食品的攝入，每天只需要8克糖類就可以滿足能量需求；

5、不吃深加工食品和油炸食品；

6、零食以各類堅果為主，胡蘿蔔和芹菜最好生吃。

均衡因為Nash equilibrium.....

我還以為說的是召喚師峽谷里的那條大龍呢……

一直以為你在問John nash怎麼飲食

寫個求摺疊的東西……

某次在 Frist 校園中心啃漢堡薯條（grill special，留學狗們懂的，DS 必備），把捏在手中回郵件的油膩膩的手機丟下，想抬頭瞅個天氣，只見得 John Nash 顫顫巍巍走進來。不由得心想，別的叫獸來這兒也就罷了，您老來學生食堂是幾個意思啊，出門右轉五十米就是高大上的教工餐廳您幹嘛不去……

他一路用「嘿我納什來了你們趕緊前來膜拜…… 怎麼你們都不理我，是不知道我么！」的眼神（參考沈誕琦的雄文，我覺得我的判斷沒錯）到處瞟，企圖搜刮人們的注意力；惜乎，窮學生們啃飯的啃飯、敲電腦的敲電腦、打情罵俏的打情罵俏、奮筆疾書的奮筆疾書，沒有人注意到他的存在；沒過多久，他的眼神轉為失望，然後與他的身形一起，消失在買飯區……

七八分鐘之後，他端出一份 grill special，顫顫巍巍變成了踉踉蹌蹌，走到一個空桌前，放下餐盤，開始啃他的 DS 食品。

話說，此公如此高齡還在發表論文，可見垃圾食品對於維持狀態……至少不是致命的。

我以為是「納什怎麼吃」？

真的沒人是好奇大龍如何吃飯才戳進來的？

杜德利現在LAC還進不進行這種無糖食譜

約翰納什+1...

也許這個問題得讓太陽隊醫療組來回答比較好