運動完 該吃還是不該吃?

運動完吃什麼?麥片是好選擇

作者|Chad

吃,還是不吃?

這大概是很多規律運動或正在瘦身的人的困擾吧?大家都說剛運動完如果馬上吃東西就會肥回來,所以寧願灌水餓著肚子也不要進食,或是之後正餐再好好犒賞自己也不遲

但這個理論是真的嗎?到底怎麼樣的運動與飲食方法才是健康又不怕胖的呢?

 

運動是一種耗能的活動

適度的運動的確對身體有好處,其過程對於身體也是一種大量能量的消耗,除了因為需要降溫和代謝所散失的水分,消耗最多的就是身體內的醣類和蛋白質,肌肉之所以會痠痛就是因為這些醣類、蛋白質被消耗得太快,有時候來不及進行有氧呼吸只好進行無氧呼吸,以在短時間增加更多能量供應,產生的副產物乳酸累積在肌肉組織當中因此感受到痠痛,但別擔心,適當放鬆、休息之後身體會把氧氣送過去把乳酸分解,就不會再痠痛了!

 

運動完吃什麼?麥片是好選擇

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所以運動完該吃還是不該吃?

從上面簡單的介紹我們就知道,其實運動完會讓身體處於缺少能量、且把儲備能量都快消耗完的狀態,因此運動完是該適當的補充食物,讓身體可以慢慢恢復最佳狀態,以準備下次的挑戰,但是這不代表可以大吃大喝喔!所以問題應該不是吃或不吃,而是該吃甚麼好?

  1. 補充水分最要緊:雖然說要補充能量,但是第一要緊的還是補充足夠的水分,因為水是身體代謝等機制無法取代的介質。別聽廣告的喝運動飲料或是含糖飲料!這只會讓你覺得更渴且增加腎臟和心臟的負擔而已!慢慢地、一口一口的喝水才是最正確的方式。
  2. 選擇低 GI 值的食物低升糖指數的食物,像是水果、燕麥、豆類,能避免血糖快速飆升,避免造成更多的代謝問題,既然運動就是要健康,產生另外的問題可就得不償失了!
  3. 適當補充蛋白質:身體肌肉的組成是蛋白質,適當補充一些蛋白質有助於修復可能受損的肌肉組織,並為身體儲存消耗掉的能量,我們不必像一些健身的喝乳清蛋白,但是可以煮一點不調味的雞胸肉、豆腐、無糖豆漿、低脂牛奶。
  4. 淺嚐即止:運動完可能會真的很餓,但是這個不是正餐,適量即可!

 

但是如果我是騎腳踏車在外、路跑到一半餓得動不了呢?

那我會建議你帶著水壺、一條燕麥棒吧!一邊補充水分,一邊吃分量好控制的低 GI 值能量補充營養,既不用帶著大大小小的野餐盒(是去運動又不是野餐,哈哈),又能快速補充失去的養分,目前市面上也有很多種結合水果、多種穀物的燕麥棒,既不失口感又適合到處運動的人!(也可以嘗試堅果棒呦!)

 

回到家就躺著不想動了?

那就更簡單了!倒一碗燕麥穀片搭低脂牛奶或無糖豆漿,冷熱皆宜,邊吃還能邊看電視放鬆心情,運動完也能是個好好享受的時光!

 

核稿編輯|陳家翔

2,055 thoughts on “運動完 該吃還是不該吃?

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