蛋白质是运动前吃，还是运动后吃?

Whether you work out to build muscle or to improve your health, you probably know all about the benefits of protein. Protein is necessary to maintain muscle, which in turn makes your muscles not only stronger but bigger, according to Healthline. Even if you don't want big muscles, you need protein to avoid muscle loss — especially if you work out (via Livestrong).

无论你是锻炼肌肉还是改善健康，你可能都知道蛋白质的好处。根据Healthline的说法，蛋白质是维持肌肉所必需的，这反过来使你的肌肉不仅更强壮，而且更大。即使你不想要大肌肉，你也需要蛋白质来避免肌肉流失——特别是如果你运动的话。

You may have heard that it is best to consume protein, either in the form of a shake or in a meal, before you workout. The idea is that having protein before a workout improves performance (via National Library of Medicine). Other schools of thought suggest that you should wait until after you work out to eat protein because your muscles need it to recover, per Self. Both of these ideas seem to be valid as far as giving your body the nutrients you need. So, which is better — protein before or after a workout?

你可能听说过，在锻炼之前最好摄入蛋白质，可以是奶昔，也可以是膳食。此观点认为在锻炼前摄入蛋白质可以提高运动成绩。另一种观点则建议你应该等到锻炼后再吃蛋白质，因为你的肌肉需要蛋白质来自我恢复。这两种观点似乎都能给你的身体提供你所需要的营养。那么，到底在锻炼前还是锻炼后摄入蛋白质效果更好?

Simply put, you need protein throughout the day. Registered dietician Amy Kubal told Eat This, Not That the best time to consume protein is before and after a workout. She suggested that people eat a small snack that contains protein, carbs, and fat about an hour before a workout and then drink or eat a snack that contains protein and carbs after a workout. While it was once believed that eating protein about 30 minutes after a workout was best for the body, research published in the journal PeerJ indicates that this isn't true. In addition, how much protein you have on a daily basis might be more important than when you have it. A 2020 study published in Clinical Nutrition showed that timing has no effect on lean muscle mass, strength, or function.

注册营养师艾米·库巴尔(Amy Kubal)告诉《吃这个》，明确的说，你一整天都需要蛋白质，而不是说摄入蛋白质的最佳时间是在锻炼之前和之后。她建议人们在锻炼前一小时吃一小份含有蛋白质、碳水化合物和脂肪的零食，然后在锻炼后喝饮料或吃一份含有蛋白质和碳水化合物的零食。人们曾经认为，在锻炼后约30分钟摄入蛋白质对身体最有益，但发表在PeerJ杂志上的研究表明，事实并非如此。此外，你每天摄入多少蛋白质可能比你什么时候摄入更重要。2020年发表在《临床营养学》杂志上的一项研究表明，时间对肌肉质量、力量或功能没有影响。

How much protein you need depends on a number of factors, including your age, physical fitness level, and goals. A general formula for determining how much protein you need is .36 grams per pound of your body weight.

你需要多少蛋白质取决于许多因素，包括你的年龄、身体健康水平和目标。确定你需要多少蛋白质的通用公式是：每磅体重0.36克。