You are what you eat. And in sports like football this is particularly true. Consuming the right or wrong foods and drinks can be the difference between winning and losing a match. Food poisoning is an ever-present risk that can have massive effects on performance.

據外媒6月19日報道，人的健康依賴于飲食。對于足球這樣的運動來說尤為如此。球員們的食譜會對比賽成敗產生重要影響。食物中毒風險也無處不在，極大地影響球員的場上表現。

The size of Brazil means teams will be traveling extensively between games and crossing climates in the process.

巴西幅員遼闊，各支球隊需要長時間奔襲于各個比賽場館，感受各種氣候的考驗。

Drinking an extra 15 to 20 ml for every hour of flight is recommended; fruit juices and water are preferable to the dehydrating cola, tea and coffee, which could just make the problem worse. The weight difference is the amount of fluid you've lost and for every kilo lost you should drink an extra liter of water.

球員乘坐飛機時，建議每隔一小時飲水15至20毫升。可口可樂、茶水和咖啡會讓人更加口渴，而果汁和水的解渴效果較好。賽前和賽后的體重差正是機體損失掉的水分含量。每損失一千克水分，球員需要補充一千毫升純水。

About three hours before kick-off the players should be eating a meal high in carbohydrates. This is the energy source that keeps athletes going for the full 90 minutes — or longer if the match goes into extra time. Ideally it should consist of low-glycemic index foods such as porridge, pasta and rice. They are broken down more slowly and release sugar more gradually into the blood stream.

比賽開踢約三個小時前，球員們需要攝入富含碳水化合物的食物。這將保證他們有足夠的體能完成全場90分鐘的比賽，甚至挺入加時賽。原則上，應該包括低糖類食物，如粥、意大利面和米飯。這類食物分解較慢，也能將糖分更緩慢地釋放到血液中。

That isn't to say that high-glycemic foods have no place in sports nutrition. The runners' favorite: Jelly babies, for example, are broken down and absorbed quickly into the blood stream. This gives a vital boost of energy during games and consuming high-glycemic carbohydrates is vitally important for sports that last more than an hour.

當然，高糖食物同樣占有一席之地。比如，球員們最喜歡吃的凝膠軟糖，能夠迅速分解進入血液，并為球場上的他們提供充足的能量。對于比賽時間超過一小時的運動項目來說，攝取高糖食物極為重要。

Sports drinks have the same effect, with the benefit of replacing the fluid and salts lost from sweat. With temperatures predicted to be higher than 30 degrees Celsius for many matches, rehydrating will be a vital part of the team schedule.

運動飲料也能提供能量，能夠補充人體因出汗而導致的水分和鹽分流失。在本屆世界杯，許多比賽的賽場溫度預計都將超過30攝氏度，因此，給球員補充水分將成為各支球隊的重點任務之一。

The players won't be able to indulge, as alcohol will dehydrate them and not supply the vital nutrients they need. After the match they have a window of about an hour where they need to replenish their carbohydrate and calorie levels so they have the energy for the next match, stock up on their protein levels to help their muscles recover.

酗酒是萬萬不行的，因為酒精會使人更加口渴，而且無法提供人體所需的重要營養成分。賽后，球員們有大約一小時的時間來補充碳水化合物和能量，以備再戰。攝入蛋白質會有助于肌肉恢復。

One of the best ways to do this is chocolate milk, as it has all the nutrients you need at the right levels for optimal nutritional recovery.

賽后的最佳選擇是巧克力牛奶，因為它含有人體所需的一切營養物質，有助于機體恢復到最佳營養水平。

（譯者 helancheng 編輯 齊磊）