When planning for a workout, there’s a lot that goes into it to help you reach your goals.
作为这种努力的一部分，你有一个很好的机会，你会思考你的思考锻炼前饭。但是你是在给你的锻炼后膳食同样关注吗？如果没有，这是一个好主意。事实证明，消耗正确的营养素后锻炼和你以前吃的那么重要。
为了帮助您在锻炼后优化营养，这是一个详细的指南。
To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.
当你锻炼时，你的肌肉用糖原 - 尤其是在高强度锻炼期间的身体的首选燃料源。这导致您的肌肉部分耗尽糖原。肌肉中的一些蛋白质也可以分解并损坏（
After your workout, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.
这样做有助于你的身体：
- decrease muscle protein breakdown
- 增加肌肉蛋白质合成（生长）
- 恢复糖原储存
- 加强恢复
概括锻炼后进入正确的营养，可以帮助您重建肌肉蛋白质和糖原储存。它还有助于刺激新的肌肉生长。
每个macronutrient -蛋白质那碳水化合物那和fat-is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.
蛋白质有助于修复和构建肌肉
Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown (
消耗A.足量的蛋白质在锻炼后给予身体，它需要修复和重建这些蛋白质的氨基酸。它还为您提供构建新肌肉组织所需的构建块（
It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout (
However, one study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes (
研究表明，摄取了20-40克PROTEIN.似乎最大化身体在运动后恢复的能力（
碳水化合物帮助恢复
您的身体的糖原储存在运动期间用作燃料，并消耗碳水化合物在您的锻炼帮助之后补充它们。
使用糖原存储的速率取决于活动。例如，耐力运动使您的身体使用更多的糖原而不是抵抗训练。因此，如果您参加耐力运动（跑步，游泳等），您可能需要消耗更多的碳水化合物，而不是从事举重的人。
在培训后30分钟内每磅减少0.5-0.7克的碳水化合物（1.1-1-1.5克/千克）体重，在训练后在训练中导致适当的糖原再合成（
此外，促进糖原合成的胰岛素分泌更好地刺激碳水化合物和蛋白质同时消耗（
因此，锻炼后消耗碳水化合物和蛋白质可以最大化蛋白质和糖原合成（
Try consuming the two in a ratio of 3 to 1 (carbs to protein). For example, that’s 40 grams of protein and 120 grams of carbs (
吃大量的碳水化合物来重建糖原储存对于经常运动的人来说最重要的是，如同一天的两次。如果您在锻炼之间休息1或2天，则这变得不那么重要。
Fat is not that bad
Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk (
此外，另一项研究表明，即使在锻炼后摄取高脂肪餐（来自脂肪45％的能量）时，肌肉糖原合成不受影响（
这可能是一个好主意，限制你在运动后吃的脂肪量，但在锻炼后的一餐中有一些脂肪不会影响你的康复。
概括A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 (carbs to protein) is a practical way to achieve this.
Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (
出于这个原因，建议您在锻炼后尽快消耗碳水化合物和蛋白质的组合。在过去，专家建议在45分钟内在锻炼后的锻炼后膳食，因为锻炼可能导致糖原合成的较低率较少的碳水化合物消耗量小到2小时内延迟（
However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours (
此外，如果您在锻炼前一小时消耗富含整个碳水化合物和蛋白质的膳食，那么在训练后仍然适用这种膳食的好处
Additionally, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours (
概括Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption.
以下列表包含简单易消化食物的例子：
碳水化合物
蛋白质
脂肪
- avocado
- 坚果
- N.ut butters
- 种子
- 小径混合（干果和螺母）
Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.
以下是锻炼后快速和轻松的膳食的一些例子：
- 烤鸡用烤蔬菜和米
- egg omelet with avocado spread on whole grain toast
- 三文鱼with sweet potato
- 在整个五谷面包的金枪鱼沙拉三明治
- 金枪鱼和饼干
- 麦片，乳清蛋白，香蕉和杏仁
- 奶酪和水果
- pita and hummus
- 白饭crackers and peanut butter
- whole grain toast and almond butter
- 麦形或牛奶的谷物
- 希腊酸奶，浆果和格兰诺拉麦片
- 蛋白质shake和banana
- 奎奴亚藜碗用甜土豆，浆果和山核桃
- whole grain crackers with string cheese and fruit
It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.
During exercise, you lose水和电解质通过汗水。在锻炼后补充这些可以帮助恢复和性能（
It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an电解质饮料are recommended to replenish fluid losses.
概括It is important to get water and electrolytes after exercise to replace what was lost during your workout.
