運動之前和之後吃些什麼好?

樓主 / 剪剪舞隨風

Just to give you some ideas.

運動之前 (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.

運動之後:

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 樓 / 剪剪舞隨風

俺的習慣是飯後1小時去游泳,最多吃到七八分飽,主要包括碳水化合物,蛋白質和青菜。

回來之後,先喝一大杯水,看是否有餓的感覺,如有就吃點酸奶,或者一個雞蛋或者一點NUTS,有時還會加一個蘋果。

俺是沒辦法做到空肚子去鍛煉的,餓肚子游起來會沒勁。如果趕著去運動沒時間吃飯,俺是會吃點易消化的碳水化合物,如幾塊餅幹加幾個NUTS。回來後會吃個FULL MEAL。

這樣吃對俺體力的恢復還是有幫助的,又不會因為吃太多長多余的肉。

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第 3 樓 / 剪剪舞隨風

看圖說話

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

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第 4 樓 / 剪剪舞隨風

現學現賣

有三種 protein-carbs-fat比例:

第一種是50-30-20,fat shredder,適合想減脂的人;
第二種是40-40-20,energy booster, 比較平衡的飲食;
第三種是20-60-20,endurance maximizer,適合有氧運動比較多的人

雖說俺有氧運動做得比較多(一周平均5個小時中等強度以上)