运动之前和之后吃些什么好?

楼主 / 剪剪舞随风

Just to give you some ideas.

运动之前 (Prerun Meals and Snacks)

If you’re exercising for up to an hour at an easy effort, it’s okay to run on empty. But having a small snack or meal ahead of time may help you feel energized and strong throughout the workout. These snacks are also ideal before shorter quality workouts, like speed sessions and hill work.

1 cup of low-fiber cereal with ½ cup skim milk (195 calories)- Eat this 30 minutes before a workout. The milk provides protein; both the cereal and milk have carbs to keep you energized.
2 (3-inch) fig cookies (198 calories)- Eat these 30 minutes to 1 hour before a workout. The cookies are easy to digest and packed with high-energy carbs, vitamins, and minerals.
1 cup of berries with ½ cup low-fat cottage cheese (160 calories)- Eat this 60 to 90 minutes before a workout. The berries offer carbs for energy, while the cottage cheese provides calcium, potassium, and vitamin D- all of which come in handy when training.
3 graham cracker squares with 1 teaspoon of honey (98 calories)- Eat these 15 to 30 minutes before a workout or short speed session. These crackers are packed with carbs to keep you energized for your workout.
6 ounces low-fat fruit yogurt and 1 medium peach (275 calories)- Eat this 1 hour before a workout. This snack has calcium, vitamin D, and potassium to support bone and muscle health, plus antioxidants to boost immune function.

运动之后:

Many studies, including a large review done by researchers at Tufts University, have shown fiber helps people feel fuller and more satisfied. Try a whole-wheat bagel or a handful of dried figs. Stomach still growling? Eat a little bit of fat, like a few nuts or an egg, to satisfy your appetite。

More info here:
www.runnersworld.com/n...stom-order

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第 2 楼 / 剪剪舞随风

俺的习惯是饭后1小时去游泳,最多吃到七八分饱,主要包括碳水化合物,蛋白质和青菜。

回来之后,先喝一大杯水,看是否有饿的感觉,如有就吃点酸奶,或者一个鸡蛋或者一点NUTS,有时还会加一个苹果。

俺是没办法做到空肚子去锻炼的,饿肚子游起来会没劲。如果赶着去运动没时间吃饭,俺是会吃点易消化的碳水化合物,如几块饼干加几个NUTS。回来后会吃个FULL MEAL。

这样吃对俺体力的恢复还是有帮助的,又不会因为吃太多长多余的肉。

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第 3 楼 / 剪剪舞随风

看图说话

What Does 200 Calories Look Like?
www.wisegeek.com/what-...k-like.htm

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第 4 楼 / 剪剪舞随风

现学现卖

有三种 protein-carbs-fat比例:

第一种是50-30-20,fat shredder,适合想减脂的人;
第二种是40-40-20,energy booster, 比较平衡的饮食;
第三种是20-60-20,endurance maximizer,适合有氧运动比较多的人

虽说俺有氧运动做得比较多(一周平均5个小时中等强度以上)