您刚刚完成了运行，椭圆形会议或有氧运动等级。你饿了，想知道：最好的方法是什么加油还

为了最大限度地提高肌肉生长，通常是在强度训练锻炼后立即消耗蛋白质零食。但是，在心脏会议后，你应该吃什么取决于你完成的类型的有氧运动，你的会话有多长，并且你在锻炼前吃了什么。

While cardio can build a small amount of muscle, you’ll need to incorporate strength training to really see muscle gain. The real benefit of cardio exercise is that it burns calories, which can help you to maintain or lose weight, when combined with the right diet. There are some nutrition guidelines you can follow to make sure you’re getting the most out of your post-workout meal.

If you did less than an hour of cardio at a low or moderate intensity, you probably did not deplete all of your muscle’s energy stores. Energy is stored in the muscle as glycogen, a chain of sugar molecules. Your body uses fat and sugar to fuel aerobic exercise. If you haven’t eaten or have done a longer and/or more intense cardio workout, be sure to eat within 45 to 60 minutes to restore muscle glycogen. This is primarily important for those who will be exercising again soon.

以下是目前在国际体育营养学会杂志上发表的研究的目前的建议：

  • If you fasted before you trained, you should consume a combination of protein and carbohydrates shortly after your workout to promote muscle growth. If you haven’t eaten for four to six hours before a workout, you may also benefit from a protein- and carbohydrate-rich meal immediately after a workout.
  • 如果你吃了一到两小时的前货，那么即使在运动后也可能足以促进肌肉建筑。这是因为在吃饭后，从食物中分解的肌肉建筑氨基酸在血液中留在血液中长达两个小时。

With this in mind, here’s what you should eat after different cardio workouts.

If you’re supplementing your strength training routine with a standard 30- to 45-minute moderate intensity cardio session (like a 5K run or Zumba class), you should focus on replenishing lost fluids afterward. Although your heart rate is elevated and you’re sweating, your caloric expenditure was still relatively low.

After this type of cardio workout, drink at least 8 ounces of water. Drink more if you weren’t properly hydrated before exercising.

You can substitute coconut water, but stay away from sports drinks like Gatorade that provide an unnecessary amount of sugar for a shorter workout.

HIIT workouts, like sprints or a cycling class, combine short bursts of all-out activity with short periods of rest. This type of cardio, called anaerobic exercise, is an intense workout. You’ll burn more calories for a given amount of time, and you’ll experience the afterburn effect, or excess post-exercise oxygen consumption (EPOC).

EPOC is the amount of oxygen required to return the body to its resting state. HIIT sessions stimulate a higher EPOC because you consume more oxygen during them. This creates a larger deficit to replace post-workout. It means you’ll continue to burn calories even after your HIIT session is over.

您的身体在高度锻炼期间施用的努力也大。所以你加油的是比它更重要的是相同长度的稳定状态。在至少8盎司的水或椰子水的顶部，选择蛋白质和碳水化合物组合的小膳食。

根据营养和​​营养学院，在锻炼后膳食后3：1的碳水化合物/蛋白质比例适合大多数人。

蛋白质将有助于重建肌肉，而碳水化合物将取代肌肉糖原储存。这将补充您的能量。

Examples of these types of meals include:

  • 用一个蛋白质和香蕉勺蛋白质摇动
  • 一杯巧克力牛奶
  • 希腊酸奶用浆果
  • 全麦面包的金枪鱼

If you’re training for a race and putting in some serious cardio miles, those hours of exercise require thoughtful refueling, too.

在你的锻炼后，用电解质喝大量的水或选择运动饮料，如佳得乐。这些饮料有助于通过汗水更换液体和钠。

接下来，选择碳水化合物/蛋白质比为3：1的小膳食。一些例子包括谷物和牛奶，百叶馅饼，或蛋白质奶昔添加果实。

在有氧运动之后你应该吃的东西取决于几个因素，包括会话的强度和持续时间。最重要的因素是倾听你的身体。上述建议不是坚定的规则，而是遵循指导方针。

如果您在任何锻炼后饿了，请选择营养丰富，均衡的小餐，以加油并补充您的身体。