运动后应该吃什么食物来补充能量?

运动后应该吃什么食物来补充能量?

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

锻炼后，你的身体需要特定的营养来修复肌肉和稳定血糖。

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.

运动后立即进食有助于提高效果。因为在运动后，以下食物将提供合理数量的蛋白质和碳水化合物，将帮助身体发展肌肉质量。

These foods should be eaten after exercise

这些食物应该在运动后吃

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

营养学家兼电视厨师佐伊·宾利-普林最近回顾了这一问题，并强调了每次锻炼后应该吃哪些食物。

Greek yogurt

希腊酸奶

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.

希腊酸奶的蛋白质和碳水化合物含量是普通酸奶的两倍。你可以将酸奶与谷物和水果混合，因为它们富含被证明有助于对抗肌肉酸痛的微量元素。

Sandwich Biscuits

三明治饼干

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.

你可以用全麦面包自己做，给自己做一个鸡肉三明治或金枪鱼三明治。金枪鱼热量低，但蛋白质和碳水化合物含量高;菠菜有很多营养可以减少炎症。

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.

牛奶巧克力是运动后可饮用的饮料。巧克力含有肌肉恢复所必需的碳水化合物和蛋白质。其中的水分还可以补充流失的水分和牛奶，并提供钙，帮助身体更快地恢复。

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，帮助身体分解营养物质，所以它们可以传递到你疲劳的肌肉。菠萝和猕猴桃等水果具有抗炎特性，有助于肌肉恢复和酸的消化。

Whole grain

全谷物

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

锻炼后，选择高纤维或低纤维的食物。全谷物是完美的补充失去的能量。

Egg

鸡蛋

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.

鸡蛋是一种含多种多样营养的食物，可以在一天的任何时候吃，提供你所需的所有蛋白质。你可以吃鸡蛋和一片吐司，一些青椒和黄油。

Salmon with olive oil

橄榄油三文鱼

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

三文鱼含有omega-3脂肪酸，有助于缓解运动后引起的肌肉酸痛。这种健康的脂肪还可以增加燃烧脂肪的能力。在鱼中加入橄榄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.

如果你不喜欢巧克力，你可以把牛奶和香蕉一起吃。这将平衡体内蛋白质和碳水化合物的含量。香蕉中的钾对细胞、组织和器官的功能很好。

Sweet potato

红薯

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.

在紧张的运动后，红薯可以提供必要的碳水化合物。甘薯含有26克碳水化合物，可以恢复糖原。此外，它还含有大量的纤维，可以让你在很长一段时间内保持饱腹感。