鍛煉前、中、后吃什么

鍛煉前、中、后吃什么

Scientists have long known that what you eat before, during and after you exercise can make or break a workout and possibly affect your fitness results.

科學(xué)家們早就知道，運動前、運動中和運動后吃的東西會影響運動的成敗，并可能影響你的健身效果。

So what do nutritionists recommend to munch on? It turns out that quality carbohydrates are important pre-workout and lean proteins post-workout, experts say.

那么營養(yǎng)學(xué)家建議吃什么呢?專家說，事實證明，高質(zhì)量的碳水化合物是鍛煉前和鍛煉后的精益蛋白質(zhì)的重要組成部分。

What to eat before exercise

運動前吃什么

Before you exercise, eat carbs, but not too much, said Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst.

馬薩諸塞大學(xué)阿姆赫斯特分校(University of Massachusetts in Amherst)營養(yǎng)學(xué)系教授南?？贫?Nancy Cohen)說，在鍛煉之前，要吃碳水化合物，但不要吃太多。

She recommended consuming 1 to 4 grams of carbohydrates per every 2.2 pounds of body weight if you are planning to exercise for longer than an hour. To put that in perspective, a medium banana has about 27 grams of total carbohydrates.

她建議，如果你計劃鍛煉超過一個小時，那么每2.2磅體重就要攝入1到4克碳水化合物。從這個角度來看，一個中等大小的香蕉含有大約27克的碳水化合物。

The Dietary Guidelines for Americans recommends that if you get 2,000 calories a day, aim to consume between 225 and 325 grams of carbohydrates, according to the Mayo Clinic.

根據(jù)梅奧診所(Mayo Clinic)的建議，《美國人飲食指南》(Dietary Guidelines for Americans)建議，如果你每天攝入2000卡路里，目標是攝入225克至325克碳水化合物。

When should you eat? About an hour to four hours before working out, Cohen said.

你什么時候吃?科恩說，鍛煉前大約一到四個小時。

What to eat during exercise

運動時吃什么

One of the most important things to do during exercise is hydrate -- and if your workout is 45 minutes or less, fluids may be all you need to keep you going, Cohen said.

科恩說，在鍛煉過程中最重要的事情之一就是補充水分，如果你的鍛煉時間不超過45分鐘，那么補充水分就足夠了。

"For endurance exercises of one to 2½ hours, aim for 30 to 60 grams of carbohydrates per hour. This will provide carbohydrates to fuel the exercise to supplement the muscle glycogen," Cohen said. For instance, a medium apple has about 25 grams of total carbohydrates.

“一到2½小時耐力練習(xí),目的為每小時30到60克碳水化合物。這將提供碳水化合物作為運動的燃料，補充肌糖原，”科恩說。例如，一個中等大小的蘋果含有大約25克的碳水化合物。

What to eat after exercise

運動后吃什么

After you exercise, munch on protein, Cohen said, such as dairy products, eggs, meat and poultry.

科恩說，運動后要多吃蛋白質(zhì)，如奶制品、雞蛋、肉類和家禽。

"After long or very high-intensity workouts, consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for four to six hours, along with 15 to 25 grams of protein within the first hour after exercise, will replenish muscle glycogen stores as well as support muscle protein synthesis," Cohen said.

“長或非常高強度的訓(xùn)練之后,消耗1 - 1.2克的碳水化合物每公斤體重每小時4到6小時,隨著15到25克蛋白質(zhì)后的第一個小時內(nèi)運動,將補充肌肉糖原存儲以及支持肌肉蛋白質(zhì)合成,”科恩說。

For perspective, one hardboiled egg packs about 6 grams of protein.

一個煮熟的雞蛋含有6克蛋白質(zhì)。

"After lighter workouts, eat a well-balanced meal -- including high-quality protein and carbohydrates -- within two to three hours after finishing, and drink enough fluids to replace losses," Cohen added.

科恩補充說:“在較輕的鍛煉之后，在運動結(jié)束后的兩到三個小時內(nèi)吃一頓均衡的飯，包括高質(zhì)量的蛋白質(zhì)和碳水化合物，并喝足夠的液體來彌補損失。”