運動完　該吃還是不該吃？

Posted on by 早餐吃麥片
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

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