有哪些有助於(健身後)肌肉恢復的食物？_風聞

【來源龍騰網】

評論原創翻譯：

Geoffrey Verity Schofield, Health Consultant at Fitttle.com

Answered Sun

In my experience, and observation of athletes…any food.

Geoffrey Verity Schofield, Fitttle.com健康顧問

以我的經驗和對運動員的觀察，任何食物都可以。

The number of calories is going to be the most important factor.

卡路里的數量才是最重要的因素。

原創翻譯：龍騰網 http://www.ltaaa.com 翻譯：翻譯熊 轉載請註明出處

After that is going to be the protein, obviously. You want to shoot for at least 30g per sitting, in order to fully trigger muscle protein synthesis. Non-animal based sources might want to be closer to 40g or even 50g, as they are often lower in essential amino acids. Older folks will also want to be a bit higher-they respond to training almost identically to younger people, but have a blunted anabolic response to food.

之後是蛋白質，這當然是顯而易見的。休息這段時間你需要至少30克蛋白質，以完全觸發肌肉蛋白的合成。非動物性來源可能要接近40克甚至50克，因為它們的必需氨基酸通常較低。老年人的需求也要更高一點——他們對訓練的反應幾乎與年輕人相同，但對食物的合成代謝反應卻比較遲鈍。

After that is the carbs and fat, though the ratio is far less than most people think-your body is fairly ubiquitous when it comes to using either, in most cases. Whatever you give it, it’ll use.

之後是碳水化合物和脂肪，儘管這個比例遠低於大多數人的想象——在大多數情況下，你的身體幾乎無處不在地使用這兩種物質。你給多少，它就用多少。

If you are eating carbs (you probably should) post workout is the best time to take them in. They’ll be used very efficiently, as your glycogen reserves are slightly depleted, and you are very sensitive to insulin.

如果你正在吃碳水化合物(你可能也應該吃)，鍛鍊後是攝入它們的最佳時間。它們會被非常有效地利用，因為你的糖原儲備會被輕微地消耗掉，而且你對胰島素非常敏感。

 

I’m a big fan of rice, even before moving to China. Hmmm, maybe that’s why I moved here. Endless rice buffets.

我是大米的超級粉絲，甚至在我搬到中國之前。嗯，也許這就是我搬到這裏來的原因。無盡的大米自助餐。

Everyone responds slightly differently to various carb sources. Oatmeal makes me fart and feel bloated and thirsty. Noodles make me sweat profusely but I have great pumps later. Bread never seems to fill me up. Rice is super easy to digest but I can feel it spiking my blood sugar if I have too much on an empty stomach.

每個人對不同的碳水化合物來源的反應略有不同。燕麥片讓我放屁，讓我覺得脹脹的，還讓我覺得口渴，麪條讓我汗流浹背，麪包似乎永遠也填不飽我的肚子。兒米飯超級容易消化，但如果我空腹吃太多，我能感覺到血糖升高。

Fats are important as well, though post workout they are less of a focus. They are more for long term fuel, as well as proper hormonal function and absorption of vitamins and minerals. I prefer to limit vegetable oils, though sources like extra virgin olive oil (evoo) are anti inflammatory enough that they are acceptable. Ditto for avocado.

脂肪也很重要，儘管運動後脂肪不是重點。它們更適合作為長期的燃料，以及適當的激素功能和對維生素和礦物質的吸收。我傾向於限制植物油的用量，儘管像特級初榨橄欖油這樣的來源具有足夠的抗炎作用，牛油果也是如此。肥美的魚肉也是個不錯的選擇。老實説，壽司基本上是健身後的終極選擇。

 原創翻譯：龍騰網 http://www.ltaaa.com 翻譯：翻譯熊 轉載請註明出處

It’s also worth noting that to a certain extent, you should LISTEN you your body. If I start squatting a lot, I will be hungrier than normal, and I might have odd cravings. You know how pregnant women get cravings for weird foods?

同樣值得注意的是，在某種程度上，你應該傾聽你的身體。如果我開始經常蹲着，我會比平時更餓，而且可能會有奇怪的渴望。你知道孕婦是怎麼對奇怪的食物產生渴望的嗎?

Their bodies KNOW what they need…since you are growing a muscle baby, your body will tell you what it needs. that you should always listen to it, but it’s worth noting that you can to a certain extent trust your gut “feeling”.

他們的身體知道他們需要什麼，因為你正在孕育一個肌肉寶寶，你的身體會告訴你它需要什麼。這並不是説，如果你的身體説“披薩!” 你就應該一直聽從它的以及愛你，但值得注意的是，你可以在一定程度上相信你的直覺。

Now that macronutrients are accounted for, let’s move on to micronutrients.

You want to get in sodium. Long demonized, but very much essential to muscle growth, glycogen storage and performing well.

既然已經考慮了大量的營養元素，讓我們繼續討論微量營養元素。你想攝入鈉，它長期被妖魔化，但對肌肉生長、糖原儲存和表現良好非常重要。

“But Geoff, doesn’t sodium make you retain water?”

Your body is more than two-thirds water. If you are not retaining water, you are dead.

I recommend keeping sodium FAIRLY HIGH and RELATIVELY CONSTANT.

“但是，傑夫（作者名），鈉不是會讓你保持水分嗎?”你的身體超過三分之二是水。如果你不保持水分，你就死定了。

我建議保持高鈉和相對穩定！

Yes, if you go from eating chicken breast and broccoli to pizza, you are going to notice some bloating and water retention, at first. But just always keeping salt fairly high…means you won’t get that effect.

That’s not to say that if your body says…”PIZZA!”…

是的，如果你從吃雞胸肉和西蘭花到吃披薩，一開始你會注意到一些腹脹。但只要保持鹽的含量相當高，就意味着你不會有那種感覺。

 this isn’t even for athletes…if you are working out in hot weather…you could easily require 5+ grams.

如果你在炎熱的天氣鍛鍊，你的食鹽需求輕易就能達到5克。

After that, you want to get in B vitamins. Whole grains are a good source, as are most meats. Organ meats are by far the best, so if you want to live, eat your liver.

(Not…YOUR liver, but the liver on your plate…yeesh, English can be vague sometimes!)

之後，你想要攝入B族維生素。全穀物和大多數肉類都是很好的來源。到目前為止，內臟是最好的，所以如果你想活下去，就去吃肝臟吧。

Fellas, if your date orders these, it’s game time.

Just don’t stay up too late, because that effects your gainz as well.

鎂也是優先考慮的元素。

你還需要鋅。這對睾丸激素的產生至關重要，這可能就是為什麼牡蠣是一種壯陽藥的原因吧。

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另一個是韭菜，以其對身體表現的影響而聞名，各方面都有。