運動完沒有及時補充碳水化合物,養肌肉效率差

碳水化合物可以快速補充運動中流失的肝醣,蛋白質可修復運動後損傷的肌肉組織。

 

豆漿,是優質蛋白質,營養成分包括維生素B群、大豆異黃酮、維生素E、大豆卵磷脂、鈣質鉀、膳食纖維等等!所以,早起運動完喝豆漿當然是一個很好的選項

 

高強度運動訓練會破壞肌肉,需好好修復和增生。而高強度運動後要好好補充碳水化合物和蛋白質,比例是4:1或3:1 。

 

運動後若只吃蛋白質、沒有補充碳水化合物,易造成肌肉合成效率低落碳水化合物會促進胰島素分泌,胰島素是肌肉合成的推手,碳水化合物吃不夠,補充再多蛋白質,長肌肉的成效當然不高。

 

運動後可以吃高GI值食物如白飯、地瓜和馬鈴薯。除了肉,蛋白、牛奶、豆漿都是補充蛋白質的好幫手,又能提供肌肉生長所需的胺基酸。

 

不同時間進食,肌肉吸收的能力不同

運動後肌肉合成和吸收的效率最好,建議在運動後30分鐘〜1小時內補充食物,否則太晚補充可能就變成脂肪堆積。

 

專家提醒最好運動前3~4小時進食完畢,快到運動時間才吃下大量碳水化合物食物,容易造成血糖波動,導致暫時性低血糖現象如暈眩、氣力減退;血糖容易在運動初期上升胰島素開始分泌,進而抑制皮質醇和腎上腺素,也會影響後來的運動表現。

image source

 

Indian restaurants in Singapore for curry, spice and everything nice

8 Best Indian Restaurants In Singapore Even Indian Expats Love

 

 

Margaret W. Lavigne

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