锻炼前、中、后吃什么

锻炼前、中、后吃什么

Scientists have long known that what you eat before, during and after you exercise can make or break a workout and possibly affect your fitness results.

科学家们早就知道，运动前、运动中和运动后吃的东西会影响运动的成败，并可能影响你的健身效果。

So what do nutritionists recommend to munch on? It turns out that quality carbohydrates are important pre-workout and lean proteins post-workout, experts say.

那么营养学家建议吃什么呢?专家说，事实证明，高质量的碳水化合物是锻炼前和锻炼后的精益蛋白质的重要组成部分。

What to eat before exercise

运动前吃什么

Before you exercise, eat carbs, but not too much, said Nancy Cohen, a professor in the department of nutrition at the University of Massachusetts in Amherst.

马萨诸塞大学阿姆赫斯特分校(University of Massachusetts in Amherst)营养学系教授南希科恩(Nancy Cohen)说，在锻炼之前，要吃碳水化合物，但不要吃太多。

She recommended consuming 1 to 4 grams of carbohydrates per every 2.2 pounds of body weight if you are planning to exercise for longer than an hour. To put that in perspective, a medium banana has about 27 grams of total carbohydrates.

她建议，如果你计划锻炼超过一个小时，那么每2.2磅体重就要摄入1到4克碳水化合物。从这个角度来看，一个中等大小的香蕉含有大约27克的碳水化合物。

The Dietary Guidelines for Americans recommends that if you get 2,000 calories a day, aim to consume between 225 and 325 grams of carbohydrates, according to the Mayo Clinic.

根据梅奥诊所(Mayo Clinic)的建议，《美国人饮食指南》(Dietary Guidelines for Americans)建议，如果你每天摄入2000卡路里，目标是摄入225克至325克碳水化合物。

When should you eat? About an hour to four hours before working out, Cohen said.

你什么时候吃?科恩说，锻炼前大约一到四个小时。

What to eat during exercise

运动时吃什么

One of the most important things to do during exercise is hydrate -- and if your workout is 45 minutes or less, fluids may be all you need to keep you going, Cohen said.

科恩说，在锻炼过程中最重要的事情之一就是补充水分，如果你的锻炼时间不超过45分钟，那么补充水分就足够了。

"For endurance exercises of one to 2½ hours, aim for 30 to 60 grams of carbohydrates per hour. This will provide carbohydrates to fuel the exercise to supplement the muscle glycogen," Cohen said. For instance, a medium apple has about 25 grams of total carbohydrates.

“一到2½小时耐力练习,目的为每小时30到60克碳水化合物。这将提供碳水化合物作为运动的燃料，补充肌糖原，”科恩说。例如，一个中等大小的苹果含有大约25克的碳水化合物。

What to eat after exercise

运动后吃什么

After you exercise, munch on protein, Cohen said, such as dairy products, eggs, meat and poultry.

科恩说，运动后要多吃蛋白质，如奶制品、鸡蛋、肉类和家禽。

"After long or very high-intensity workouts, consuming 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour for four to six hours, along with 15 to 25 grams of protein within the first hour after exercise, will replenish muscle glycogen stores as well as support muscle protein synthesis," Cohen said.

“长或非常高强度的训练之后,消耗1 - 1.2克的碳水化合物每公斤体重每小时4到6小时,随着15到25克蛋白质后的第一个小时内运动,将补充肌肉糖原存储以及支持肌肉蛋白质合成,”科恩说。

For perspective, one hardboiled egg packs about 6 grams of protein.

一个煮熟的鸡蛋含有6克蛋白质。

"After lighter workouts, eat a well-balanced meal -- including high-quality protein and carbohydrates -- within two to three hours after finishing, and drink enough fluids to replace losses," Cohen added.

科恩补充说:“在较轻的锻炼之后，在运动结束后的两到三个小时内吃一顿均衡的饭，包括高质量的蛋白质和碳水化合物，并喝足够的液体来弥补损失。”