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[주니어 (7-15세)](https://www.nike.com/kr/w/big-kids-jordan-37eefzagibj) - [에어 조던 1](https://www.nike.com/kr/w/jordan-1-shoes-1onraz3aqegz4fokyzy7ok) - [NikeSKIMS](https://www.nike.com/kr/nikeskims) - [신발](https://www.nike.com/kr/w/nikeskims-shoes-b2asdzy7ok) - [나이키스킴스 리프트](https://www.nike.com/kr/w/nikeskims-shoes-b2asdzy7ok) - [의류](https://www.nike.com/kr/w/nikeskims-apparel-6ymx6zb2asd) - [상의](https://www.nike.com/kr/w/nikeskims-tops-tshirts-9om13zb2asd) - [팬츠 & 레깅스](https://www.nike.com/kr/w/nikeskims-pants-tights-2kq19zb2asd) - [쇼츠 & 스커트](https://www.nike.com/kr/w/nikeskims-38fphz6l819zb2asd) - [브라](https://www.nike.com/kr/w/nikeskims-sports-bras-40qgmzb2asd) - [액세서리](https://www.nike.com/kr/w/nikeskims-accessories-equipment-awwpwzb2asd) - [재킷](https://www.nike.com/kr/w/nikeskims-jackets-vests-50r7yzb2asd) - 소재별 - [매트](https://www.nike.com/kr/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [스튜디오 스트레치](https://www.nike.com/kr/w/nikeskims-nikeskims-studio-stretch-admbqzb2asd) - [새틴 샤인](https://www.nike.com/kr/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [심리스](https://www.nike.com/kr/w/nikeskims-seamless-nikeskims-1ecjdzb2asd) - [스트레치 나일론](https://www.nike.com/kr/w/nikeskims-nikeskims-nylon-stretch-7sut9zb2asd) - [에어리](https://www.nike.com/kr/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [웨이트리스](https://www.nike.com/kr/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - 컬러별 - [블루](https://www.nike.com/kr/w/nikeskims-blue-8hfx3zb2asd) - [브라운](https://www.nike.com/kr/w/nikeskims-brown-557pqzb2asd) - [블랙](https://www.nike.com/kr/w/nikeskims-black-90poyzb2asd) - [화이트](https://www.nike.com/kr/w/nikeskims-white-4g797zb2asd) - [핑크](https://www.nike.com/kr/w/nikeskims-3abn9za6d74zb2asd) - 가이드 - [룩북](https://www.nike.com/kr/nikeskims-lookbook) - [브라 가이드](https://www.nike.com/kr/nikeskims-bra-guide) - [컬렉션 가이드](https://www.nike.com/kr/nikeskims-collection-guide) Cancel 취소 인기 검색어 [에어맥스95](https://www.nike.com/kr/w?q=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A495&vst=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A495)[에어포스](https://www.nike.com/kr/w?q=%EC%97%90%EC%96%B4%ED%8F%AC%EC%8A%A4&vst=%EC%97%90%EC%96%B4%ED%8F%AC%EC%8A%A4)[acg](https://www.nike.com/kr/w?q=acg&vst=acg)[보메로](https://www.nike.com/kr/w?q=%EB%B3%B4%EB%A9%94%EB%A1%9C&vst=%EB%B3%B4%EB%A9%94%EB%A1%9C)[마인드](https://www.nike.com/kr/w?q=%EB%A7%88%EC%9D%B8%EB%93%9C&vst=%EB%A7%88%EC%9D%B8%EB%93%9C)[페가수스](https://www.nike.com/kr/w?q=%ED%8E%98%EA%B0%80%EC%88%98%EC%8A%A4&vst=%ED%8E%98%EA%B0%80%EC%88%98%EC%8A%A4)[에어맥스](https://www.nike.com/kr/w?q=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A4&vst=%EC%97%90%EC%96%B4%EB%A7%A5%EC%8A%A4)[축구화](https://www.nike.com/kr/w?q=%EC%B6%95%EA%B5%AC%ED%99%94&vst=%EC%B6%95%EA%B5%AC%ED%99%94) [](https://www.nike.com/kr/favorites "즐겨찾기")[](https://www.nike.com/kr/cart "장바구니 아이템: 0") ## 영감 - [NEW](https://www.nike.com/kr/stories) - [코칭](https://www.nike.com/kr/stories/coaching) - [운동선수\*](https://www.nike.com/kr/stories/athletes) - [문화](https://www.nike.com/kr/stories/culture) - [커뮤니티](https://www.nike.com/kr/stories/community) - [이노베이션](https://www.nike.com/kr/stories/innovation) - [제품 가이드](https://www.nike.com/kr/product-advice) 영감 # 최고의 퍼포먼스를 위한 기본적인 식습관 ##### 코칭 운동선수들은 대체로 음식을 연료라고 생각합니다. 하지만 음식은 연료 그 이상의 의미를 담고 있습니다. “균형 잡힌 식단은 당신을 더 강하고 건강하게 그리고 더 집중할 수 있게 만들어 줍니다.”라고 정밀 영양의 공동 설립자이자 나이키 퍼포먼스 협의회 멤버인 존 베라르디 박사는 말합니다. “잘 먹는다는 것은 단지 특정 영양소를 섭취하는 것만은 아닙니다. 그 영양소가 어떻게 영양분을 공급하는지 이해하는 것입니다.” 마지막 업데이트: 2022년 12월 26일 3분 예상  영양소 생화학 전문가인 베라르디는 영양소의 힘을 극대화하여 운동선수들이 신체와 경기력을 향상시킬 수 있도록 도움을 주고 있습니다. 그가 말하는 첫 번째 단계는, 식단에 5가지 기본 영양소가 포함되어 있는지 확인하는 것입니다. __01 균형에 맞춰 단백질 섭취하기__ 단백질은 신체를 구성하는 가장 강력한 구성요소이며 많은 양을 차지하는 영양소입니다. 단백질은 근육 발달과 회복을 돕는 분자 사슬인 아미노산으로 이루어져 있습니다. 또한, 단백질은 탄수화물보다 분해되는 데 시간이 오래 걸려서, 포만감이 오래가고 과식을 피하는 데 도움을 줍니다. 렌틸콩, 귀리, 아몬드, 치아씨드, 케일, 완두콩, 버섯 등과 같은 몸에 좋은 채소들과 고기, 생선, 계란으로 하루 권장량의 단백질 섭취량을 채울 수 있습니다. __02 7가지 색깔의 과일과 채소 섭취하기__ 채소에는 무지개 색깔의 식물이 있고, 각각의 색마다 다른 식물 영양소를 제공합니다. 녹색의 시금치에는 질산염이 들어있어, 혈류의 상태를 개선해 주고 심혈관 기능을 높여줍니다. 또한, 빨간색의 토마토에는 심장 건강에 도움을 주는 리코펜이 들어 있죠. 주황색의 당근은 베타카로틴이 있어 건강한 면역체계를 유지시켜주고, 집중력 향상에도 도움을 줄 수 있습니다. 장을 볼 때 이제, 7가지의 다양한 색깔의 채소로 충분한 영양소를 섭취해 보세요. __03 적정량의 지방 섭취하기__ 지방은 사람들에게 인식이 그렇게 좋지는 않습니다. 하지만 우리가 알고 있는 것과는 다르게 지방은 필수 영양소의 흡수를 잘 도울 뿐 아니라, 집중된 에너지를 스스로 전달합니다. 문제는 대부분의 사람들이 고기, 버터, 코코넛 오일에 포함된 포화지방과 콜레스테롤을 과잉 섭취하는 데 있습니다. 지방 섭취를 건강하게 하기 위해서는 포화지방과 견과류, 올리브, 올리브오일 등에서 나오는 불포화지방과 균형을 맞추고, 아마씨드, 어류 또는 조류에서 나오는 고도 불포화 지방도 규칙적으로 섭취해야 합니다. __04 에너지 공급원인 탄수화물 섭취하기__ 운동선수들은 운동 중에 소진하는 탄수화물 에너지를 주로 연료라고 생각합니다. 에너지를 보다 오래 지속하고 싶다면 콩, 고구마, 귀리, 현미, 통밀, 퀴노아처럼 가공되지 않은 식품을 선택해야 합니다. 모든 탄수화물이 당으로 분해되지만, 채소에서 얻은 탄수화물은 분해가 느리기 때문에 에너지를 더 오랫동안 지속하고 에너지의 손실 역시 적습니다. __05 가장 중요한 수분 섭취하기__ 식이요법에서 가장 중요한 요소인 물은 종종 간과하기 쉽습니다. 당신이 섭취하는 모든 영양소는 체내에서 물을 통해 운반됩니다. 운동선수들에게 물은 운동할 때 생성되는 신진대사의 노폐물들을 씻어내는 데 도움을 주고, 관절을 부드럽게 움직이도록 도와줍니다. 또한, 수분 공급을 충분히 해주면 혈압과 체온 조절에도 도움이 될 수 있습니다. 원게시일: 2022년 4월 30일 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) ## 안내 [멤버가입](https://www.nike.com/kr/membership) [매장찾기](https://www.nike.com/kr/retail) [제품 가이드](https://www.nike.com/kr/product-advice) [러닝화 가이드](https://www.nike.com/kr/running/shoe-finder) ## 멤버 혜택 [웰컴 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [생일 쿠폰](https://www.nike.com/kr/help/a/promo-apply) [학생 할인 쿠폰](https://www.nike.com/kr/membership/student-discount-program) ## 고객센터 [주문배송조회](https://www.nike.com/kr/orders/details/) [반품 정책](https://www.nike.com/kr/help/a/returns-policy-kr) [결제 방법](https://www.nike.com/kr/help/a/payment-options-kr) [공지사항](https://www.nike.com/kr/help/a/announcements-kr) [문의하기](https://www.nike.com/kr/help/#contact) ## 회사소개 [About Nike](https://about.nike.com/) [소식](https://about.nike.com/ko/newsroom) [채용](https://careers.nike.com) [투자자](https://investors.nike.com/) [지속가능성](https://www.nike.com/kr/sustainability) [코칭](https://www.nike.com/kr/coaching) [신고하기](https://secure.ethicspoint.com/domain/media/ko/gui/56821/index.html) 대한민국 - 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나이키 쇼핑몰에서 가입하신 한국결제네트웍스 유한회사의 구매안전 서비스(결제대금예치)를 이용하실 수 있습니다. 콘텐츠산업진흥법에 의한 콘텐츠 보호 안내 자세히 보기 ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)