你应该空腹锻炼吗?
你应该空腹锻炼吗?
Food is fuel. So what would happen to your exercise regimen if you weren't eating your standard three meals (plus snacks) per day?
食物是燃料。那么，如果你不吃标准的一日三餐(加上零食)，你的运动养生法会发生什么呢?
How to sweat smart when fasting
禁食时如何理智出汗
Intermittent fasting enthusiasts don't need to throw in the towel on tough workouts just yet, though. Maintaining a consistent exercise routine is important for your health, both physical and mental. So if you're following an intermittent plan, here are the best ways to structure your workouts so you can still get great results:
坚持锻炼对你的身心健康都很重要。所以，如果你正在遵循一个间歇(禁食)计划，这里有一些最好的方法来组织你的锻炼，这样你仍然可以得到很好的结果:
1. Keep cardio low-intensity if you've been fasting. A good gauge of intensity is your breathing: You should be able to carry on a conversation relatively easily if you're exercising mid-fast.
如果你一直在禁食，那么保持低强度的有氧运动。一个很好的测量强度的指标是你的呼吸:如果你是在中速运动，你应该能够相对容易地进行谈话。
"If you are going out for a light jog or stint on the elliptical, you probably aren't going to have an issue," says White. But it's important to listen to your body, and stop exercising, if you feel light-headed or dizzy. If you push your exercise intensity or duration too high, your workout will become a struggle.
怀特说:“如果你要出去慢跑或在椭圆机上慢跑，你可能不会有什么问题。”但重要的是听从你的身体，如果你感到头晕或眩晕，停止锻炼。如果你把运动强度或持续时间推得太高，你的锻炼就会变得很吃力。
2. Go high-intensity only after you've eaten: Intermittent fasting programs such as LeanGains have strict rules about scheduling meals around workouts to maximize fat loss while still staying fueled. In general, the closer you schedule any moderate to intense sessions to your last meal, the better. That way, you'll still have some glycogen (aka leftover carbs) available to fuel your workout, and you'll reduce your risk of low blood sugar levels, he says.
进食后再进行高强度锻炼:像LeanGains这样的间歇性禁食计划有严格的规则，在锻炼的同时安排膳食，以便在保持燃料充足的情况下最大限度地减脂。一般来说，你在最后一餐前安排的中等强度到高强度的锻炼，时间越近，效果越好。他说，这样的话，你仍然会有一些糖原(也就是剩下的碳水化合物)可用来为你的锻炼提供能量，并且你会降低低血糖水平的风险。
Try to follow high-intensity workouts with a carb-rich snack, since your glycogen-tapped muscles will be hungry for more.
试着在高强度锻炼后吃些富含碳水化合物的零食，因为你的糖原支配的肌肉会感到饥饿。
3. "Feast" on high-protein meals: If you're looking to build serious muscle, you'll need to eat before and after lifting. While a preworkout snack can help you fuel, regular protein consumption is vital to muscle synthesis both throughout the day and right after your strength workout, when your muscles are craving amino acids to repair themselves and grow, Pritchett says.
高蛋白食物的“盛宴”:如果你想锻炼强健的肌肉，你需要在举重前后进食。普里切特说，虽然锻炼前的零食可以帮助你补充能量，但是在一整天和力量锻炼后，当你的肌肉渴望氨基酸来修复和生长时，定期摄入蛋白质对肌肉合成是至关重要的。
To maximize muscle growth, the Academy of Nutrition and Dietetics recommends consuming 20 to 30 grams of high-quality protein every four hours while you are awake, including after training. On a fasting plan, timing is key: Schedule your strength training workouts so that they're sandwiched between two meals, or at least two snacks. And make sure to use your "feast" meals to meet your protein needs.
为了使肌肉生长最大化，营养和饮食学会建议在你醒着的时候每四小时摄入20到30克的优质蛋白质，包括在训练之后。在禁食计划中，时间是关键:把你的力量训练安排在两顿饭或者至少两顿零食之间。确保用你的“盛宴”来满足你的蛋白质需求。
4. Remember: Snacks are your friend: Some intermittent plans allow dieters to eat snacks and meals during their feast periods, so take advantage of that flexibility.
记住:零食是你的朋友:一些间歇性计划允许节食者在他们的盛宴期间吃零食和正餐，所以好好利用这种灵活性。
A meal or snack consumed three to four hours before your workout (or one to two hours before, if you're prone to low blood sugar) will help ensure you have the energy to power through those reps.
在锻炼前三到四个小时吃一顿饭或点心(如果你的血糖很低，也可以在锻炼前一到两个小时吃)将有助于确保你有足够的能量来完成这些动作。
Within two hours of your last rep, chow down on a post-workout snack containing about 20 grams of protein and 20 grams of carbohydrates to promote muscle growth and help replete your glycogen stores so you stay energized, White says.
在最后一次锻炼后的两个小时内，吃一顿含有20克蛋白质和20克碳水化合物的运动后零食，以促进肌肉生长，帮助补充糖原储存，让你保持精力充沛，怀特说。
