運動前後怎麼吃?

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如果想讓運動的效能達到最大值,就必須注意運動前後的飲食法則,才能迅速練出自己想要的曲線與身材!

Before

在運動開始前 30 分鐘內,任何簡單的醣類都可以讓身體快速吸收並利用。

咖啡一杯:運動前30分喝一杯黑咖啡,可以幫你在運動中提高專注力,並有效緩和運動時所產生的疼痛,還能提高15%的脂肪燃燒率。不敢喝咖啡的人,建議可食用如Fat down等類能夠加速身體新陳代謝的瘦身補助飲品。

全麥麵包:碳水化合物不僅是運動當中主要的能量來源,也可以預防肌肉流失。在運動前1~2小時攝取低GI的多醣類碳水化合物,比如全麥麵包或地瓜,效果會很好。

杏仁:進行有氧運動前,必須充分攝取碳水化合物,才能預防肌肉流失。杏仁含有膳食纖維和蛋白質、不飽和脂肪酸,在進行有氧運動前攝取的話,可以提供身體能量,不過熱量偏高,一次吃7~10顆即可。

地瓜:地瓜可以提供身體在運動時有效補充碳水化合物,建議可在運動前1小時吃一顆大小適中的地瓜。

香蕉、葡萄汁、蜂蜜水:高強度間歇訓練HIIT是一種需要使出爆發性力量的運動,因此最好攝取可以在運動中持續提供力量的食物,但重要的是,必須在運動前30分至1小時內攝取,讓身體可以充分吸收這些成分。

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I get a lot of questions about what to eat before/after workouts. This varies for everyone but the most important thing to consider is what sits well on your stomach (for example, I can't eat anything citrus right before, the acidity makes my stomach super uncomfortable). Generally speaking, here’s what to look for: • 🏋🏼‍♀️BEFORE🏋🏼‍♀️ ▫️Carbs are your friend! Carbs give you energy to make it through your entire workout. • ▫️Avoid eating a big meal right before a workout. I usually try to wait at least 2 hours after a heavy meal before I exercise. • ▫️Ideally, the meal you have before your workout (2+ hours before) should contain some carbs but protein too. If you need a snack right before then just stick to simple carbs: fruit, crackers, toast, rice cakes, etc. • ▫️Don't forget water! 💦Especially when it starts warming up you'll sweat more and require extra hydration. ☀️I recommend 1/2 your body weight in ounces throughout the day. BUT you'll probably need more on your exercising days. Don't be afraid to drink a lot before, during, and after your workout to replenish! • 🧘🏻‍♂️AFTER🧘🏻‍♂️ ▫️The goal after a workout is to replenish your muscles that you just broke down while weight lifting. You don't need special supplements or protein shakes to get in the nutrients you need. You can use real food! • ▫️A balance of protein and carbs is necessary post-workout fuel. Pick easy to digest foods again (your digestive system will have turned off during your workout so avoid huge meals here or you might feel sick!). • ▫️You don't have to eat immediately when you finish your workout if you don't feel like it. Just make sure to have a snack or meal at least 2 hours after your workout. • ⭐️Remember: just because you exercised doesn't mean you "deserve" a giant meal or dessert. Most people only burn 200-300 calories in a workout and even just 1 big hamburger is easily double the calories! Stick to whole foods and don't make exercise an "excuse" to eat more unhealthy foods.⭐️ • • • • • • • • • #dietitiantayla #healthyeating #totalhealthandfitness #whattoeat #eatbeforeworkout #eatafterworkout #postworkoutfuel #workoutfuel

A post shared by Tayla RD | Weight Loss Expert (@dietitiantayla) on

After

運動後肌肉纖維受到大量破壞,我們需要有充足的蛋白質來幫助肌肉修復和合成。以肉類來說,白肉優於紅肉,牛肉優於豬肉,因為豬肉脂肪量太高,不建議吃太多豬肉喔 !

鮭魚:推薦可食用脂肪比肉類少、比其他蛋白質更容易消化的鮭魚肉,但最好是做成生魚片吃,或是燻製或烤來吃。

雞蛋:被視為完美的食物,在做完強烈的重量訓練後食用,可以有效預防肌肉流失。不過蛋黃會使膽固醇指數升高,因此最好盡量只吃蛋白的部分。也可以用豆腐來取代雞蛋,最好都在運動後30分至1小時內攝取。

穀物麥片和脫脂牛奶:做完有氧運動後攝取麥片和牛奶的話,可以促進肝醣與肌肉蛋白質的合成,預防身體或臉部出現腫漲。
巧克力牛奶:做完爆汗的有氧運動後喝一杯巧克力牛奶,可以有效補充水分、並消除疲勞。

碳酸水:做完高強度的訓練後,因消耗了大量體力、流失了大量汗水,經常會感到食欲不振,此時可以喝一杯能增進食欲、幫助消化的碳酸水。

乳清蛋白:做完高強度的運動後,可以喝一杯用牛奶沖泡的乳清蛋白,除了消化吸收速度快,還能減少空腹感。

豆漿:皂苷成份能促進脂肪分解,寡醣和膳食纖維可以預防飲食過量,並讓飽足感維持得更長久。

 

 

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