健康的Snacks to Eat After Your Workout

激烈运动后，吃蛋白质和复合碳水化合物是必须的。的蛋白质有帮助的氨基酸与肌肉修复和援助建造新的肌肉组织，说HealthCentral医疗和生活方式记者，营养和健身专家，健康教练和品牌形象大使，Amy Hendel. She suggests a handful of edamame — one of the only beans that is a complete protein — and some fruit after exercise.

要记住，你一个强大的程序中出汗钠和钾是很重要的，亨德尔说。尝试全谷物皮塔与豆沙让所有的运动后营养必需品：钠，钾，碳水化合物和蛋白质。

Cindy Haines, M.D., HealthCentral’s fitness expert, advises people to have a snack with protein and carbohydrates about 30 minutes after vigorous exercise, and then a complete meal within two hours. She says a snack shortly after exercise is important “so your body has ready access to carbs to replace glycogen stores, while getting a protein boost that is important for muscle repair and optimization.” The protein in the peanut butter and the carbs in the banana are a great combination.

While both protein and carbs are important, Dr. Haines says carbs provide the fastest fuel for the body. She recommends avoiding energy bars or shakes in favor of real foods. Low fat cheese coupled with whole grain crackers is a great post-workout snack option.

Don’t forget to stay hydrated! OK, so this isn’t a food, but drinking plenty of liquids is crucial to avoiddehydration. And water is a better choice than sports drinks, as it doesn’t have added sugar. Remember to drink water throughout your exercise session, even if you’re not thirsty, especially on a hot day.

发表在研究Journal of Agricultural and Food Chemistryfound that watermelon juice helped athletes’ muscle recovery. The amino acid L-citrulline, naturally found in watermelon, increased levels of arginine and ornithine, which contribute to muscle growth. The study also concluded that L-citrulline aids inmuscle relaxation and soreness.

Muscle fiber is damaged during vigorous daily exercise, says Jeanine Barone, Sports Medicine and Nutrition Editor of theUniversity of California Berkeley Wellness Letter. Free radicals can also form during exercise, so Barone recommends consuming foods with antioxidant phytochemicals, along with protein and carbs. One of Barone’s favorite post-exercise snacks is a yogurt parfait topped with honey and nuts. Using Greek yogurt gives you an additional protein boost.

Combining the complete protein in eggs with the complex carbohydrates in fresh vegetables make this a great post-workout breakfast. Mushrooms, bell peppers, tomatoes, and spinach are just a few of the vegetables that you can add to your omelet. It’s also a great way to get in a few extra servings of vegetables into your day!

If you are working out on your lunch hour, you need to refuel once you’re back at your desk. Making your own chicken salad at home with low fat mayonnaise is a great high protein sandwich filling. The whole-grain bread provides the essential complex carbohydrates that you need after your midday workout. Tired of chicken? Any protein will do. Try shrimp, turkey, or tuna for some flavor variety.

Surprisingly, low fat chocolate milk can be even better than sports drinks because it has the right combination of carbohydrate and protein for recovery. It also contains electrolytes, calcium, and a small amount of sugar to help refuel your muscles after a workout. Researchers at Indiana University found thatchocolate milk is an effective recovery aid after exercise.

锻炼后加油，你的身体是必要的，以确保你的身体正在燃烧体内储存的脂肪，而不是分解肌肉的能量。你在运动后做出明智的选择是很重要的。您辛苦了燃烧卡路里，所以一定要确保你把优质营养回到你的身体。