Last time we talk about what to eat before heading to the gym. Today let’s change topic to: What should you eat after workout?

上一篇推送我们提到训练前该吃点什么。这次我们来聊聊重点:训练后该怎么吃?

First we should know why what we consume is important. While you are exercising, your muscles will use up their glycogen stores as a source of fuel. When this occurs the muscles often end up being partially depleted of glycogen.

首先我们必须知道为什么训练后的补充特别重要。当你在训练的时候,肌肉会消耗体内所储存的糖原作为燃料。这就会使得肌肉中的糖原不断减少。

At the same time, much of your muscle tissue end up damaged and broken down. Your body naturally tries to rebuild its glycogen stores, and repair and regrow the muscle tissue. It is important to eat the right food after you exercise to help your body to recover.

与此同时,许多肌肉组织会被破坏。你的身体自然会重新储存糖原,修复并且再生肌肉细胞组织。所以,训练后能够得到快速而恰当的食物补充对于身体恢复是非常重要的。

Basically, you need protein to help your body recover. Protein can provide your body with the amino acids that are necessary to repair and rebuild, as well as build new muscle tissue. Carbohydrates will replenish the depleted glycogen stores that were used up as fuel. To get the proper results it’s recommended to replace these stores within 30 minutes after training.

基本上,你需要蛋白质来帮助身体修复。蛋白质能为你的身体提供修复和重建新肌肉组织必要的氨基酸。碳水化合物能够补充已经消耗掉的糖原储备。为了得到更好的效果,建议在训练后的30分钟内快速补充碳水化合物,比如香蕉、果汁甚至蜂蜜水。

So, after workout, get some rest and take a shower. Then have a meal full of protein: beef, chicken, salmon and eggs are all good sources of protein. For carbohydrates, potato, oatmeal and brown rice are good sources. These slow digested carbs will refill your body with energy. Glycogen synthesis also has been shown to work more effectively when carbohydrate and protein are paired together, with a recommended ratio of 3:1 carbohydrates versus proteins.

训练后,可以稍作休息,洗个澡,然后吃富含高蛋白的食物,比如牛肉、鸡肉、三文鱼或者鸡蛋。对于碳水化合物来说,可以选择土豆、燕麦和米饭。这些碳水化合物能够被身体吸收并且用来功能。蛋白质配合碳水化合物一起,能够使糖原合成更有效果。推荐搭配比例为碳水化合物3:1蛋白质。

If you don’t have time to get a full meal or you have to work after your workout. Take 1 scoop of protein powder after workout, whey protein is especially good, because it’s rich in BCAAs and digests quickly, which means that the protein will be absorbed by your body with great efficiency, fast and convenient.

如果在训练后你没有时间吃一顿正餐或者有必要的工作去做,可以喝一勺蛋白粉作为补充,尤其是乳清蛋白,富含支链氨基酸,能够被身体更有效率的吸收,因此方便快捷。

This was quick introduction to food you should eat after your workout, you can see the importance of nutrition from food. Your diet will have a great impact on the results from your workout. To get fit eating less is never a wise idea. Counting calories can be necessary, but don’t get too restricted from it. Eat healthy food and go to the gym regularly, and you will eventually reach your goals!

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