体能论坛China Fitness Forum

 找回密码
 注册Reg
搜索
查看: 1902|回复: 0

运动后怎么吃?

[复制链接]
发表于 2012-3-12 18:56:02 | 显示全部楼层 |阅读模式
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.



该贴已经同步到 jacky的微博
您需要登录后才可以回帖 登录 | 注册Reg

本版积分规则

QQ|小黑屋|手机版Mobile|体能论坛 ( 粤ICP备15092216号-2 )

GMT+8, 2024-3-29 13:07 , Processed in 0.054093 second(s), 14 queries .

Powered by Discuz! X3.4

Copyright © 2001-2021, Tencent Cloud.

快速回复 返回顶部 返回列表