健身饮食系列4|FoodChoicesforYourWorkout4为什么我们强调吃的重要性？...

为什么我们强调吃的重要性？在训练后的30-45分钟内，这段时间简直可以堪比在训练的时间那样重要。

“你的肌肉需要蛋白质来修复和重建哪些在训练中受损的部分，因此这段时间是最有效的恢复期。”在其它角度来看，比如训练消耗大量糖原，帮助平复肌肉的炎症等，吃对有益的食物对身体恢复尤其重要。

The 30 to 45 minutes after you hit the gym are nearly as important as the time you spent in there!

Your muscles need protein to repair and rebuild after the breakage that occurs during a vigorous workout and it is during this window, immediately after a workout that your body uses protein most efficiently!

In addition to feeding your muscles the protein they need, it’s important to restore the glygocen that the muscles have just used as their primary source of fuel. So post workout, to ensure you minimize swelling while maximizing recovery, reach for the following foods:



鸡蛋 Eggs

鸡蛋这种最常见，最谦逊的蛋白质来源，包含8种基础氨基酸，能够帮助肌肉恢复和生长。蛋黄里含有的叶黄素，维生素A，E,K和B12和叶酸。

基于现在美国营养学专家不再认为鸡蛋和海鲜中的胆固醇作为威胁（Bednar,C., RedOrbit.com, "DGAC: Cholesterol no longer considered a ‘nutrient of concern'", FEBRUARY 12, 2015), 因此您也可以多注重于这个餐桌上最常见的谦逊食品的营养成分。

While cholesterol has had a bad reputation in the past, it is no longer seen as a threat. An average egg contains about 6 grams of high quality protein, so high that it is used as the standard against which, other protein rich foods are measured. Eggs are also a rich source of vitamins, including A, E and K and a range of B vitamins such as B12(energy), riboflavin and folic acid. In addition, eggs contain all eight essential amino acids needed for optimal muscle recovery and building valuable mineral store of for example calcium, zinc and iron; so enjoy the yolks of your eggs for their protein, all the positives listed above and other benefits such as being high in lutein, which is important in maintaining good eyesight!

Nutrition summary:(1 large egg)

Calories

70

Fat

5g

Carbs

0g

Protein

6g

There are 70 calories in a 1 egg serving of Food Club Large Egg.Calorie breakdown: 65% fat, 0% carbs, 35% protein.

Avocados 牛油果牛油果作为最近几年名声大噪的食品，晋升健康食品的行列并非只是广告宣传和空穴来风。有的人会敬畏它的脂肪含量，但要知道脂肪也分有益脂肪和有害脂肪，可不能一概而论哦。牛油果里的脂肪中饱和脂肪比例非常小，所以可以放心享受有益的不饱和脂肪带给你身体的omega-3s等有益成分。摄入有益脂肪是帮助你身体在高强度训练恢复的一个重要贴士。

牛油果含有高达20种维生素。它能帮助你的身体吸收脂溶营养素：比如维生素A,D,E，K，这些维生素都含有抗氧化剂。

Avocados are more than deserving of their title as a Superfood. They serve up a variety of vitamins— a total of 20 to be exact!

One quarter of an avocado has about 80 calories and 7 grams of fat, but the fat contained in avocados are healthy fats (monounsaturated and omega-3s). These types of fat help the body absorb fat-soluble nutrients like vitamins (like A, D, E) and carotenoids (a type of antioxidant). These vitamins are stocked with antioxidants, the best boost for your body, inside and out. They contain very little saturated fat— so that fat contained therein is wholly to your body’s benefit!

Nutrition summary: （100g)

Calories

322

Fat

29.47g

Carbs

17.15g

Protein

4.02g

There are 322 calories in 1 Avocado.Calorie breakdown: 77% fat, 19% carbs, 4% protein.





蓝莓 Blueberries蓝莓含有多种抗氧化物质，维生素和矿物质，这些物质能帮助你的肌肉恢复。肌肉恢复不但需要消耗卡路里，也会需要消耗大量的营养素。因此不摄入足够的营养素，你会感觉到身体和精神的双重疲惫。

蓝莓不仅能帮助你恢复和重建肌肉组织纤维，也能让你感觉更有精力，蓝莓对你的心脏也会起到保护作用。Blueberries are a powerhouse in nutrition, they are a strong source of antioxidants and contain numerous vitamins and nutrients to feed your muscles. The muscles in your body require high levels of not just calorie rich foods, but also nutrient rich foods. Calorie rich foods are great for achieving your higher than average caloric needs, but without feeding your muscles the additional protein and nutrition to complement the calories, your body and muscles will suffer, so protect your heart, feed your muscles and blast away body fat by adding blueberries to your diet.

Nutrition summary:（1 Cup)

Calories

83

Fat

0.48g

Carbs

21.01g

Protein

1.07g

There are 83 calories in 1 cup of Blueberries.Calorie breakdown: 5% fat, 92% carbs, 3% protein.

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