你應(yīng)該空腹鍛煉嗎?

你應(yīng)該空腹鍛煉嗎?

Food is fuel. So what would happen to your exercise regimen if you weren't eating your standard three meals (plus snacks) per day?

食物是燃料。那么，如果你不吃標(biāo)準(zhǔn)的一日三餐(加上零食)，你的運(yùn)動(dòng)養(yǎng)生法會(huì)發(fā)生什么呢?

How to sweat smart when fasting

禁食時(shí)如何理智出汗

Intermittent fasting enthusiasts don't need to throw in the towel on tough workouts just yet, though. Maintaining a consistent exercise routine is important for your health, both physical and mental. So if you're following an intermittent plan, here are the best ways to structure your workouts so you can still get great results:

堅(jiān)持鍛煉對你的身心健康都很重要。所以，如果你正在遵循一個(gè)間歇(禁食)計(jì)劃，這里有一些最好的方法來組織你的鍛煉，這樣你仍然可以得到很好的結(jié)果:

1. Keep cardio low-intensity if you've been fasting. A good gauge of intensity is your breathing: You should be able to carry on a conversation relatively easily if you're exercising mid-fast.

如果你一直在禁食，那么保持低強(qiáng)度的有氧運(yùn)動(dòng)。一個(gè)很好的測量強(qiáng)度的指標(biāo)是你的呼吸:如果你是在中速運(yùn)動(dòng)，你應(yīng)該能夠相對容易地進(jìn)行談話。

"If you are going out for a light jog or stint on the elliptical, you probably aren't going to have an issue," says White. But it's important to listen to your body, and stop exercising, if you feel light-headed or dizzy. If you push your exercise intensity or duration too high, your workout will become a struggle.

懷特說:“如果你要出去慢跑或在橢圓機(jī)上慢跑，你可能不會(huì)有什么問題。”但重要的是聽從你的身體，如果你感到頭暈或眩暈，停止鍛煉。如果你把運(yùn)動(dòng)強(qiáng)度或持續(xù)時(shí)間推得太高，你的鍛煉就會(huì)變得很吃力。

2. Go high-intensity only after you've eaten: Intermittent fasting programs such as LeanGains have strict rules about scheduling meals around workouts to maximize fat loss while still staying fueled. In general, the closer you schedule any moderate to intense sessions to your last meal, the better. That way, you'll still have some glycogen (aka leftover carbs) available to fuel your workout, and you'll reduce your risk of low blood sugar levels, he says.

進(jìn)食后再進(jìn)行高強(qiáng)度鍛煉:像LeanGains這樣的間歇性禁食計(jì)劃有嚴(yán)格的規(guī)則，在鍛煉的同時(shí)安排膳食，以便在保持燃料充足的情況下最大限度地減脂。一般來說，你在最后一餐前安排的中等強(qiáng)度到高強(qiáng)度的鍛煉，時(shí)間越近，效果越好。他說，這樣的話，你仍然會(huì)有一些糖原(也就是剩下的碳水化合物)可用來為你的鍛煉提供能量，并且你會(huì)降低低血糖水平的風(fēng)險(xiǎn)。

Try to follow high-intensity workouts with a carb-rich snack, since your glycogen-tapped muscles will be hungry for more.

試著在高強(qiáng)度鍛煉后吃些富含碳水化合物的零食，因?yàn)槟愕奶窃涞募∪鈺?huì)感到饑餓。

3. "Feast" on high-protein meals: If you're looking to build serious muscle, you'll need to eat before and after lifting. While a preworkout snack can help you fuel, regular protein consumption is vital to muscle synthesis both throughout the day and right after your strength workout, when your muscles are craving amino acids to repair themselves and grow, Pritchett says.

高蛋白食物的“盛宴”:如果你想鍛煉強(qiáng)健的肌肉，你需要在舉重前后進(jìn)食。普里切特說，雖然鍛煉前的零食可以幫助你補(bǔ)充能量，但是在一整天和力量鍛煉后，當(dāng)你的肌肉渴望氨基酸來修復(fù)和生長時(shí)，定期攝入蛋白質(zhì)對肌肉合成是至關(guān)重要的。

To maximize muscle growth, the Academy of Nutrition and Dietetics recommends consuming 20 to 30 grams of high-quality protein every four hours while you are awake, including after training. On a fasting plan, timing is key: Schedule your strength training workouts so that they're sandwiched between two meals, or at least two snacks. And make sure to use your "feast" meals to meet your protein needs.

為了使肌肉生長最大化，營養(yǎng)和飲食學(xué)會(huì)建議在你醒著的時(shí)候每四小時(shí)攝入20到30克的優(yōu)質(zhì)蛋白質(zhì)，包括在訓(xùn)練之后。在禁食計(jì)劃中，時(shí)間是關(guān)鍵:把你的力量訓(xùn)練安排在兩頓飯或者至少兩頓零食之間。確保用你的“盛宴”來滿足你的蛋白質(zhì)需求。

4. Remember: Snacks are your friend: Some intermittent plans allow dieters to eat snacks and meals during their feast periods, so take advantage of that flexibility.

記住:零食是你的朋友:一些間歇性計(jì)劃允許節(jié)食者在他們的盛宴期間吃零食和正餐，所以好好利用這種靈活性。

A meal or snack consumed three to four hours before your workout (or one to two hours before, if you're prone to low blood sugar) will help ensure you have the energy to power through those reps.

在鍛煉前三到四個(gè)小時(shí)吃一頓飯或點(diǎn)心(如果你的血糖很低，也可以在鍛煉前一到兩個(gè)小時(shí)吃)將有助于確保你有足夠的能量來完成這些動(dòng)作。

Within two hours of your last rep, chow down on a post-workout snack containing about 20 grams of protein and 20 grams of carbohydrates to promote muscle growth and help replete your glycogen stores so you stay energized, White says.

在最后一次鍛煉后的兩個(gè)小時(shí)內(nèi)，吃一頓含有20克蛋白質(zhì)和20克碳水化合物的運(yùn)動(dòng)后零食，以促進(jìn)肌肉生長，幫助補(bǔ)充糖原儲(chǔ)存，讓你保持精力充沛，懷特說。