世界网球冠军的饮食和训练秘方
Novak Djokovic's Diet and Training Secrets
As Novak Djokovic climbed from a distant No. 3 to a convincing No. 1 in men's tennis over the past few years, he gave a lot of credit to a new gluten-free diet. He was also famously outed by this newspaper during the 2011 U.S. Open for his devotion to the benefits of sitting inside a pressurized egg-shaped contraption called a CVAC.
在近几年男子网球单打排名中，诺瓦克?德约科维奇(Novak Djokovic)从第三名晋升至令人折服的冠军宝座，很大程度上，他将这一成就归功于一种全新的“去谷蛋白”饮食计划。2011年美网公开赛时，媒体就大肆报道过，德约科维奇还对坐在一个名叫CVAC的蛋形密封压力舱中情有独锺。
But in a new book that will be released next month, Djokovic reveals much more about the diet and regimen he follows -- details he has, until now, kept quiet.
在八月即将发行的一本新书当中，德约科维奇会披露更多饮食搭配和养生细节──这些都是他之前从未公开过的。
It offers a rare look into the mind of an elite athlete who has climbed to the top of a brutally competitive sport during one of its most competitive eras.
这本书带我们一睹精英运动员的内心世界，探寻他如何在竞争最激烈的时代，称霸这一竞争最残酷的体育项目。
It also confirms something many tennis fans have long suspected: Novak Djokovic is a decidedly unusual fellow.
这本书还能为许多网球迷解答一个长久的疑惑：诺瓦克?德约科维奇到底是不是一个不太正常的人。
Want to roll like the world's top men's tennis player? Start by drinking loads of warm water all day long, as well as shakes made with pea protein concentrate. Avoid dairy and stay away from alcohol during tournaments. Eat lots of avocados, cashew butter and very little sugar. Banish caffeine, other than the occasional energy gel bar before matches. Be sure to get seven to eight hours of sleep a night, meditate, do plenty of yoga and tai chi, take melatonin supplements, hook yourself up to a biofeedback machine that measures your stress level and, when you have a free moment or two, keep a diary. Feel free to unwind with a cup of warm licorice tea.
想要成为一名世界顶级网球男单运动员吗？首先要全天候大量补充温开水，以及豌豆蛋白浓缩物制成的奶昔。避免奶制品，并在比赛期间远离酒精。多吃牛油果，腰果酱并尽可能少地摄入糖份。除了偶尔在比赛前使用一些能量凝胶棒，除此之外，坚决不吃任何含咖啡因食物。每晚要保证七到八小时的睡眠时间，做冥想，做瑜伽和打太极拳，服用褪黑激素的营养品，并定期测量自己的压力水平，有空的时候写写日记。另外，来杯温暖的甘草茶放松一下也很不错。
In the book, Djokovic reveals one of his heretofore unknown obsessions: manuka honey from New Zealand. This expensive and tasty variety of honey comes from bees that feed on New Zealand's manuka trees -- a dense-branched genus of shrub that can thrive in soil so depleted of nutrients that little else grows in it. 'The first thing I do out of bed is to drink a tall glass of room-temperature water,' Djokovic writes in 'Serve to Win,' which is scheduled for release by Zinc Ink, an imprint of Random House, on Aug. 20. 'The second thing I do might really surprise you: I eat two spoonfuls of honey. Every day.' He says he also eats it during matches.
在这本书中，德约科维奇公布了一个他从未披露过的习惯：吃来自新西兰的麦卢卡蜂蜜(Manuka Honey)。酿造这种昂贵且美味的蜂蜜的蜜蜂生活在新西兰的麦卢卡树上──这是一种密集生长的灌木类植物，并且可以在非常贫瘠的土壤里生长。兰登书屋(Random House)旗下的Zinc Ink即将于8月20号发行的《成功之道》(Serve to Win)一书中，德约科维奇写道：“我起床的第一件事就是喝一大杯温水，第二件事情可能会让你大吃一惊：就是我每天都会吃两勺蜂蜜。”他说，比赛季也不例外。
Dr. Peter Molan, a professor in biological sciences and a manuka honey expert at the University of Waikato in New Zealand, said the honey is known to have 'exceptional' anti-bacterial properties, but that it's mostly used on infected wounds. He said he didn't think eating it would do a tennis player a lot of good. 'A whole large jarful would get diluted too much by your system to be effective.'
新西兰怀卡托大学(University of Waikato)生物学教授、麦卢卡蜂蜜专家彼得?莫伦博士(Dr. Peter Molan)说，这种蜂蜜以其“独特的”抗菌功效闻名，但主要运用于伤口感染处。他并不认为口服会对网球选手有很大的帮助。“身体会大大稀释蜂蜜以影响其有效性。”
Pro athletes -- including many, many tennis players -- are well known for their quirks and compulsions, both on the field and off. Djokovic doesn't have nearly as many of these as Rafael Nadal, whom Djokovic calls 'a ball of nervous tics and superstitious rituals.'
许多职业运动员──包括很多网球选手──都以他们在场上或场下的“古怪”和冲动而闻名。德约科维奇没有拉斐尔?纳达尔(Rafael Nadal)这么多的“怪癖”，他称后者为“一个不仅神经质，而且还迷信的家伙”。
Djokovic describes himself as more of a 26-year-old new-age wanderer. 'The great gift of tennis has been the opportunity to travel,' he writes. 'It has allowed me to open my mind to what other cultures have to offer.'
德约科维奇将自己描述为一个26岁的新时代旅行家。他写道：“网球带来的一大好处就是可以经常旅游。它能让我敞开心胸，尽情感受其它文化的魅力。”
In the book, Djokovic says he drinks mostly warm water because cold water slows digestion and 'diverts blood away from where I want it -- in my muscles.' He reveals perhaps a bit too much about his ideal hydration level -- 'I like to have a bit of color in my urine' -- and tells of his first encounter with chocolate after a year-and-a-half hiatus. He ate some after he beat Nadal in the 2012 Australian Open final, which lasted nearly six hours.
在这本书中，德约科维奇解释了他一般只喝温水的原因，因为冷水会减缓消化，“并将水分从肌肉中转移出来，而那里正是需要水分的部位。”或许他对于理想的水合程度(hydration level)说得太多了──“我也希望我的尿液里能有点颜色”。接着他讲述了曾有一年半的时间没有碰过巧克力，但在2012年澳网决赛后，他奖励自己吃了点，因为在那场历时近六小时的比赛中，他打败了纳达尔成功卫冕。
Djokovic credits his transformation to Dr. Igor Cetojevic, a 'skinny, grayhaired, mustachioed' Serbian nutritionist living in Cyprus. Dr. Cetojevic persuaded the tennis star to give up gluten by administering a simple test: He told Djokovic to put his left hand on his stomach, hold out his right arm and resist as the doctor pulled down on his arm. Then Dr. Cetojevic gave Djokovic a slice of bread and told him to hold that against his stomach and repeated the test.
德约科维奇将他的成功转型归功于Igor Cetojevic博士，一位生活在塞浦路斯(Cyprus)的“骨瘦如柴，灰白头发，满脸胡子”的塞尔维亚营养师。通过一个简单的测试，Cetojevic就说服这位网球明星放弃了谷蛋白：他告诉德约科维奇，把左手放在自己的肚子上，伸出右手，并在医生往下拉他右手手臂时努力抵抗。然后Cetojevic给了德约科维奇一片面包，让他把它贴在肚子上，再重复一遍刚才的测试。
'This seemed like madness,' Djokovic writes. 'And yet, there was a noticeable difference.'
德约科维奇写道：“这虽然听起来很疯狂；然而，却有一个非常明显的区别。”
When an enzyme-linked immunosorbent assay (ELISA) test showed Djokovic had a strong intolerance to wheat and dairy, he went without gluten for 14 days and felt great. Then the doctor asked him to eat a bagel. 'I felt as though I'd woken up with a hangover,' he writes. Djokovic swore off gluten for good and ended up losing 11 pounds. He says he feels faster, more flexible and better able to concentrate.
当 联免疫吸附试验(ELISA)检测显示，德约科维奇的身体不耐受小麦和乳制品时，他过了14天零谷蛋白的日子，并感觉非常良好。然后医生让他吃了一个面包圈。他写道，“我觉得就像宿醉一样难受。”德约科维奇从此不再吃含谷蛋白的食物，并瘦了11磅（约合5公斤）。他说现在感觉更快、更灵活，并能更好地集中精力。
Since he started his new diet, he writes, 'My allergies abated; my asthma disappeared; my fears and doubts were replaced by confidence.' He adds: 'I have not had a serious cold or flu in nearly three years.'
自从开始了新的饮食计划，他写道，“我的过敏表现减弱了，哮喘也不犯了，自信取代了恐惧和怀疑。”他补充说：“我已经快三年没有得过重感冒或流感了。”
The book isn't all about diet and recipes. It's also part biographical: The Serbian-born Djokovic, who lost to Andy Murray in the Wimbledon singles final earlier this month, briefly recounts fleeing to a concrete bunker as a child when an F-117 bomber -- 'its great metal belly opened directly above me' -- passed overhead during the NATO bombing of Belgrade.
这本书并不全是关于节食和食谱。它同时还有点自传性质：出生于塞尔维亚的德约科维奇，在本月初的温网单打决赛中输给了安迪?穆雷(Andy Murray)。他简要叙述了自己童年时期�奶油黾且洌鞘北痹己湔ū炊窭车�(Belgrade)。当一架F-117轰炸机从他头顶上飞过时，他正逃往一个混凝土碉堡──“轰炸机巨大的金属机舱直接在我的头顶打开了”。
Djokovic also discusses his devotion to the teachings of Eastern medicine and philosophy. One of his favorite demonstrations, he says, involved a researcher and two glasses of water. The researcher shared positive energy with one glass ('love, joy, happiness'). He shared negative energy with the other and swore at it ('anger, fear, hostility'). After several days, the negative water was tinted green, and the positive water was still clear.
德约科维奇还讲述了他对东方医学和哲学的热爱。他最喜欢的一个展示需要一名研究员和两杯水。研究员对着其中一杯水分享正能量（“仁爱，喜乐，幸福”之类），而他对着另外一杯分享负面的情绪（“愤怒，恐惧，敌意”之类）并不断地说脏话。几天后，听负面信息的那杯水变绿了，而听正能量的那杯水依然清澈。
'Sounds crazy, right?' Djokovic writes. 'But to me, that test is proof that every single thing in the world shares the same kind of energy -- people, animals, the elements, everything.'
德约科维奇写道，“听起来不可思议吧？但对于我来说，这个实验证明世界上的每一项存在──人类，动物，元素，所有事物──都有着同样的能量。”
One thing that's not in the book: any mention of his affinity for the CVAC pod, an airtight chamber that manipulates air pressure, temperature and density and is used by athletes to aid in their recovery.
有一样东西没有写进书里：那就是他对于CVAC 舱的锺爱。CVAC舱是一种能够人为调节空气压力、温度和密度的小房间，它一般专供运动员使用，以帮助身体恢复。
'What matters is not whether you believe in or follow these particular approaches,' Djokovic writes. 'What matters is that you are open minded.'
“重要的并不是你是否相信，或遵循这些特定的方法，”德约科维奇写道。“要紧的是，你的心态要包容。”
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