運動后應(yīng)該吃什么食物來補充能量?

運動后應(yīng)該吃什么食物來補充能量?

After a workout, your body needs specific nutrients to repair muscle and stabilize blood sugar.

鍛煉后，你的身體需要特定的營養(yǎng)來修復(fù)肌肉和穩(wěn)定血糖。

Eating right after exercising can help increase results. Because after exercise, the following foods will provide a reasonable amount of protein and carbohydrates that will help the body develop muscle mass.

運動后立即進食有助于提高效果。因為在運動后，以下食物將提供合理數(shù)量的蛋白質(zhì)和碳水化合物，將幫助身體發(fā)展肌肉質(zhì)量。

These foods should be eaten after exercise

這些食物應(yīng)該在運動后吃

Nutritionist and TV chef Zoe Bingley-Pullin recently reviewed this issue, highlighting the snacks you should eat after every exercise session.

營養(yǎng)學(xué)家兼電視廚師佐伊·賓利-普林最近回顧了這一問題，并強調(diào)了每次鍛煉后應(yīng)該吃哪些食物。

Greek yogurt

希臘酸奶

Greek yogurt has doubled the amount of protein and carbohydrate compared to regular yogurt. You can mix yogurt with cereals and fruits because they are rich in micronutrients that have been shown to help fight muscle soreness.

希臘酸奶的蛋白質(zhì)和碳水化合物含量是普通酸奶的兩倍。你可以將酸奶與谷物和水果混合，因為它們富含被證明有助于對抗肌肉酸痛的微量元素。

Sandwich Biscuits

三明治餅干

You can make your own with whole grain bread, make yourself a chicken sandwich or a tuna sandwich. Tuna is low in calories but high in protein and carbs; Spinach has many nutrients that will reduce inflammation.

你可以用全麥面包自己做，給自己做一個雞肉三明治或金槍魚三明治。金槍魚熱量低，但蛋白質(zhì)和碳水化合物含量高;菠菜有很多營養(yǎng)可以減少炎癥。

Milk chocolate

牛奶巧克力

Milk chocolate is a drinkable drink after exercise. Chocolate contains carbohydrates and proteins necessary for muscle recovery. The water content will also replace lost fluids and milk and provide calcium which will help the body recover faster.

牛奶巧克力是運動后可飲用的飲料。巧克力含有肌肉恢復(fù)所必需的碳水化合物和蛋白質(zhì)。其中的水分還可以補充流失的水分和牛奶，并提供鈣，幫助身體更快地恢復(fù)。

Fruit

水果

Fruits are packed with healthy and digestible carbohydrates that help the body break down nutrients, so they can be delivered to your tired muscles. Fruits like pineapple and kiwi have anti-inflammatory properties that help restore muscle and digest acid.

水果富含健康和可消化的碳水化合物，幫助身體分解營養(yǎng)物質(zhì)，所以它們可以傳遞到你疲勞的肌肉。菠蘿和獼猴桃等水果具有抗炎特性，有助于肌肉恢復(fù)和酸的消化。

Whole grain

全谷物

After a workout, choose a high-fiber, low-fiber food. Whole grains are perfect for recharging lost energy.

鍛煉后，選擇高纖維或低纖維的食物。全谷物是完美的補充失去的能量。

Egg

雞蛋

Eggs are a versatile food and can be eaten at any time of the day, providing all the protein you need. You can eat eggs with a piece of toast, some bell peppers and butter.

雞蛋是一種含多種多樣營養(yǎng)的食物，可以在一天的任何時候吃，提供你所需的所有蛋白質(zhì)。你可以吃雞蛋和一片吐司，一些青椒和黃油。

Salmon with olive oil

橄欖油三文魚

Salmon contains omega-3 fatty acids that help ease muscle inflammation after exercise that causes soreness. This healthy fat is also known to increase its ability to burn fat. Adding olive oil to fish will increase the amount of healthy fat

三文魚含有omega-3脂肪酸，有助于緩解運動后引起的肌肉酸痛。這種健康的脂肪還可以增加燃燒脂肪的能力。在魚中加入橄欖油可以增加健康脂肪的含量。

Banana milk

香蕉牛奶

If you don't like chocolate you can eat milk with bananas. This will balance the amount of protein and carbohydrates in the body. Potassium from bananas is great for the functioning of cells, tissues and organs.

如果你不喜歡巧克力，你可以把牛奶和香蕉一起吃。這將平衡體內(nèi)蛋白質(zhì)和碳水化合物的含量。香蕉中的鉀對細胞、組織和器官的功能很好。

Sweet potato

紅薯

Sweet potatoes are great for providing necessary carbohydrates after stressful exercise. Sweet potatoes contain 26 grams of carbohydrates to restore your glycogen. In addition, it also contains a good amount of fiber to keep you full for a longer time.

在緊張的運動后，紅薯可以提供必要的碳水化合物。甘薯含有26克碳水化合物，可以恢復(fù)糖原。此外，它還含有大量的纖維，可以讓你在很長一段時間內(nèi)保持飽腹感。