有哪些有助于(健身后)肌肉恢复的食物？

【来源龙腾网】

评论原创翻译：

Geoffrey Verity Schofield, Health Consultant at Fitttle.com

Answered Sun

In my experience, and observation of athletes…any food.

Geoffrey Verity Schofield, Fitttle.com健康顾问

以我的经验和对运动员的观察，任何食物都可以。

The number of calories is going to be the most important factor.

卡路里的数量才是最重要的因素。

原创翻译：龙腾网 http://www.ltaaa.com 翻译：翻译熊 转载请注明出处

After that is going to be the protein, obviously. You want to shoot for at least 30g per sitting, in order to fully trigger muscle protein synthesis. Non-animal based sources might want to be closer to 40g or even 50g, as they are often lower in essential amino acids. Older folks will also want to be a bit higher-they respond to training almost identically to younger people, but have a blunted anabolic response to food.

之后是蛋白质，这当然是显而易见的。休息这段时间你需要至少30克蛋白质，以完全触发肌肉蛋白的合成。非动物性来源可能要接近40克甚至50克，因为它们的必需氨基酸通常较低。老年人的需求也要更高一点——他们对训练的反应几乎与年轻人相同，但对食物的合成代谢反应却比较迟钝。

After that is the carbs and fat, though the ratio is far less than most people think-your body is fairly ubiquitous when it comes to using either, in most cases. Whatever you give it, it’ll use.

之后是碳水化合物和脂肪，尽管这个比例远低于大多数人的想象——在大多数情况下，你的身体几乎无处不在地使用这两种物质。你给多少，它就用多少。

If you are eating carbs (you probably should) post workout is the best time to take them in. They’ll be used very efficiently, as your glycogen reserves are slightly depleted, and you are very sensitive to insulin.

如果你正在吃碳水化合物(你可能也应该吃)，锻炼后是摄入它们的最佳时间。它们会被非常有效地利用，因为你的糖原储备会被轻微地消耗掉，而且你对胰岛素非常敏感。

I’m a big fan of rice, even before moving to China. Hmmm, maybe that’s why I moved here. Endless rice buffets.

我是大米的超级粉丝，甚至在我搬到中国之前。嗯，也许这就是我搬到这里来的原因。无尽的大米自助餐。

Everyone responds slightly differently to various carb sources. Oatmeal makes me fart and feel bloated and thirsty. Noodles make me sweat profusely but I have great pumps later. Bread never seems to fill me up. Rice is super easy to digest but I can feel it spiking my blood sugar if I have too much on an empty stomach.

每个人对不同的碳水化合物来源的反应略有不同。燕麦片让我放屁，让我觉得胀胀的，还让我觉得口渴，面条让我汗流浃背，面包似乎永远也填不饱我的肚子。儿米饭超级容易消化，但如果我空腹吃太多，我能感觉到血糖升高。

Fats are important as well, though post workout they are less of a focus. They are more for long term fuel, as well as proper hormonal function and absorption of vitamins and minerals. I prefer to limit vegetable oils, though sources like extra virgin olive oil (evoo) are anti inflammatory enough that they are acceptable. Ditto for avocado.

脂肪也很重要，尽管运动后脂肪不是重点。它们更适合作为长期的燃料，以及适当的激素功能和对维生素和矿物质的吸收。我倾向于限制植物油的用量，尽管像特级初榨橄榄油这样的来源具有足够的抗炎作用，牛油果也是如此。肥美的鱼肉也是个不错的选择。老实说，寿司基本上是健身后的终极选择。

 原创翻译：龙腾网 http://www.ltaaa.com 翻译：翻译熊 转载请注明出处

It’s also worth noting that to a certain extent, you should LISTEN you your body. If I start squatting a lot, I will be hungrier than normal, and I might have odd cravings. You know how pregnant women get cravings for weird foods?

同样值得注意的是，在某种程度上，你应该倾听你的身体。如果我开始经常蹲着，我会比平时更饿，而且可能会有奇怪的渴望。你知道孕妇是怎么对奇怪的食物产生渴望的吗?

Their bodies KNOW what they need…since you are growing a muscle baby, your body will tell you what it needs. that you should always listen to it, but it’s worth noting that you can to a certain extent trust your gut “feeling”.

他们的身体知道他们需要什么，因为你正在孕育一个肌肉宝宝，你的身体会告诉你它需要什么。这并不是说，如果你的身体说“披萨!” 你就应该一直听从它的以及爱你，但值得注意的是，你可以在一定程度上相信你的直觉。

Now that macronutrients are accounted for, let’s move on to micronutrients.

You want to get in sodium. Long demonized, but very much essential to muscle growth, glycogen storage and performing well.

既然已经考虑了大量的营养元素，让我们继续讨论微量营养元素。你想摄入钠，它长期被妖魔化，但对肌肉生长、糖原储存和表现良好非常重要。

“But Geoff, doesn’t sodium make you retain water?”

Your body is more than two-thirds water. If you are not retaining water, you are dead.

I recommend keeping sodium FAIRLY HIGH and RELATIVELY CONSTANT.

“但是，杰夫（作者名），钠不是会让你保持水分吗?”你的身体超过三分之二是水。如果你不保持水分，你就死定了。

我建议保持高钠和相对稳定！

Yes, if you go from eating chicken breast and broccoli to pizza, you are going to notice some bloating and water retention, at first. But just always keeping salt fairly high…means you won’t get that effect.

That’s not to say that if your body says…”PIZZA!”…

是的，如果你从吃鸡胸肉和西兰花到吃披萨，一开始你会注意到一些腹胀。但只要保持盐的含量相当高，就意味着你不会有那种感觉。

 this isn’t even for athletes…if you are working out in hot weather…you could easily require 5+ grams.

如果你在炎热的天气锻炼，你的食盐需求轻易就能达到5克。

After that, you want to get in B vitamins. Whole grains are a good source, as are most meats. Organ meats are by far the best, so if you want to live, eat your liver.

(Not…YOUR liver, but the liver on your plate…yeesh, English can be vague sometimes!)

之后，你想要摄入B族维生素。全谷物和大多数肉类都是很好的来源。到目前为止，内脏是最好的，所以如果你想活下去，就去吃肝脏吧。

Fellas, if your date orders these, it’s game time.

Just don’t stay up too late, because that effects your gainz as well.

镁也是优先考虑的元素。

你还需要锌。这对睾丸激素的产生至关重要，这可能就是为什么牡蛎是一种壮阳药的原因吧。

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另一个是韭菜，以其对身体表现的影响而闻名，各方面都有。