运动后怎么吃？

jacky

What to eat

As we’ve mentioned, post-workout nutrition requires two things:

• Protein to aid in protein synthesis
• Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells)
  

You could certainly eat a whole food meal that meets these requirements after exercise.

However, whole food meals aren’t always practical.

• Some people aren’t hungry immediately after exercise.
• Whole food digests slowly, and we want nutrients to be available quickly.
• A whole food meal that requires refrigeration might be less practical.
  

On the other hand, consuming a liquid form of nutrition that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates:

• might accelerate recovery by utilizing insulin for nutrient transport into cells;
• can result in rapid digestion and absorption; and
• is often better tolerated during and after workouts.
  

Combining protein and carbohydrates might aid recovery

Data indicate that it may only take about 20 grams of protein after a workout to maximally stimulate muscle protein synthesis.

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