In my earlier article of我在以前的文章的 Should We Eat After Workout 如果我们的饮食后锻炼 , we learn that it is important to eat after workout.我们知道，重要的是锻炼后吃。 But, what should we eat?但是，我们应该怎么吃？
Wait, before taking any food, remember to drink enough water after your exercise. Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out .等待采取任何食物，记得喝后，您的工作。 喝水，果汁，或碳水化合物丰富的运动饮料来取代你出汗了足够的水。
If you are a competitive athlete, what you eat after a workout is very important.如果你是有竞争力的运动员，你吃后锻炼是非常重要的。 If you are a recreational exerciser and work out two to three times a week, you need not worry as much about post-exercise foods because your body will have enough time between workouts to recover.如果你是一个休闲的练功，制定的两到三倍一个星期，你也不用担心，不多运动后的食物，因为你的身体锻炼之间有足够的时间来恢复。
Now, depending on your exercise, what you eat will be different.现在，根据您的运动，你吃的是不同的。
- If you just completed a cardiovascular exercise, you should consume fibrous carbohydrate. A good post cardio food include fruit salad, yogurt, brown rice, oatmeal, cereal, toast and all natural peanut butter. 如果你只是完成了心血管练习中，应食用纤维碳水化合物。良好的后心食品包括水果沙拉，酸奶，糙米，燕麦，麦片，面包，所有自然花生酱。
- As for resistance or weight training, after the workout, I suggest that you to take combination of protein and carbohydrates. After the training, the muscle tissue will be “torn”. 至于阻力或重量训练，全队训练结束后，我建议你采取的蛋白质和碳水化合物的组合。培训结束后，肌肉组织将是“破”。 Therefore, we need protein to build and repair these tears so the muscle increases in strength and density.因此，我们需要蛋白质建设和维修，使这些眼泪在强度和密度的肌肉增加。
- What is the role of carbohydrates then?什么是碳水化合物的作用呢？ Many believe that carbs will make them fat.许多人认为，碳水化合物会使它们的脂肪。 Not really in this case.没有真正在这种情况下。 We need the carbohydrates to help get the protein into our muscle cells. If your post workout meal does not contain carbs, muscle tissue may be broken down to achieve this purpose.我们需要碳水化合物的帮助下把我们的肌肉细胞的蛋白质。锻炼后，如果你吃饭不包含碳水化合物，肌肉组织可细分为实现这一目的。
- Carbs also create an insulin spike which helps to move nutrients into your muscle tissue quicker.碳水化合物也创造胰岛素穗这有助于进入肌肉组织的营养快。
- Some post weight training meal includes potato and chicken or fish, a protein shake with a banana, or oatmeal with a scoop of protein powder, egg whites and toast, or some kind of lean quality protein between two slices of whole grain bread.一些重量训练后餐，包括土豆，鸡肉或鱼，一个香蕉，或用蛋白粉，蛋清和烤面包片，或某种精益优质蛋白质的一种两片全麦面包，燕麦粥舀蛋白动摇。
- For those who can afford for supplement, whey protein is proven to be very effective.对于那些谁能够负担的补充，乳清蛋白被证明是非常有效的。 It has been proven to get into muscle cells faster than any other protein source. While egg whites, chicken or tuna fish are fine sources of protein that I personally eat daily, I have to admit that they are not the ideal type of protein for the meal after your workout.事实已经证明进入肌肉细胞比任何其他的蛋白质来源更快。虽然蛋清，鸡肉或金枪鱼都是蛋白质的良好来源，我本人每天吃，我必须承认，它们不是蛋白质的理想类型吃饭后，您的锻炼。 Protein in whole foods is digested pretty slowly.在整个食品蛋白质的消化相当缓慢。 So, by the time the protein is digested, much time may have been passed.因此，到了该蛋白质的消化，很多时间的时间可能已经通过。 Currently, I do not take supplement, but will consider doing so in near future.目前，我不采取补充，但会考虑在不久的将来这样做。 If that happens, I shall share with you what works best for me.如果出现这种情况，我将与大家分享什么工作适合我。
- Avoid fat if possible. Fat slows down digestion of protein and carbs. 如果可能 ， 避免脂肪。脂肪减慢的蛋白质和碳水化合物的消化。 So, taking oily food will defeat the purpose.因此，单单油腻食物会失败的目的。
- Last advice – experiment with the amount of food or drink and with the proportions of carbs, protein and fat to find out what works best for you.最后建议-随着食品或饮料，并与碳水化合物，蛋白质和脂肪的比例数额试验，找出最适合您。
In a nutshell, what to eat and how much to eat depends on your workout intensity and duration. A person who does only 15 minutes of brisk walk should definitely not eating the same as an athlete who does an hour of weight training in the gym.概括地说， 吃什么和吃多少 ， 取决于你的锻炼强度和持续时间。一个人谁也只有15分钟的漫步，绝不能作为一名运动员吃谁做的重量在健身房训练时间相同。 Also, knowing what to eat will help you to plan what to prepare for post-workout meal ahead of time.此外，知道什么吃会帮助您计划什么准备后锻炼吃饭提前。
Category: 分类： Nutrition 营养 
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Scroll down to leave a comment.向下滚动到发表评论。 I really want to know what you think.我很想知道您的想法。
Found what you were looking for?找到你要找的人？ If not, try searching for it below.如果没有，尝试进行搜索，它下面。
Angie Tan 安吉谈 // / / Jul 15, 2008 at 1:32 AM 2008年7月15日在上午01点32
Great post!!大后！
My trainer advised me to take more fibre after a good workout and of course, if I need some good protein, a good source of lean protein cooked in a healthy manner of course.我的教练劝我经过一段很好的锻炼，当然更多的纤维，如果我需要一些良好的蛋白质，在一个健康的，当然熟瘦很好的蛋白质来源。 :-) :-)
Guess that if you do feel that you need a bit of food before you start your workout, it'll be good to take a bit of fruit or healthy carbs 2 hours before you start working out?猜测，如果你觉得你需要食品位然后再进行锻炼，这将是很好的采取的水果或2小时的健康碳水化合物位，然后再开始工作呢？
I've worked out without taking enough fluids before my workout and it was torture!我已经制定了在我没有采取足够的液体和锻炼是折磨！ I was really exhausted and felt really tired to completing my session.我真的感到疲惫，感觉真的很疲惫，以完成我的会议。 :-( From that day onwards, I knew that if I had to work out that day, I need to be a little bit more hydrated than usual…从那天起:-(，我知道如果我必须找出那一天，我需要稍微比平常更多的水分...
Erick // 埃里克 / / Jul 15, 2008 at 8:39 AM 2008年7月15日在上午08时39分
I need some help, what happens if I like to workout at night, the post suggest I should eat something light after workout, but I also heard that I shouldn't eat anything 4 hours before going to bed,我需要一些帮助，如果我想在晚上锻炼，后建议我应该吃的东西后，训练情况，但我也听说，我不应该吃睡前4小时事情，
kate // 凯特 / / Jul 15, 2008 at 9:58 AM 2008年7月15日在上午09时58分
Thanks for the info.感谢您的信息。 I'm only doing cardio – rpm, body attack & step – 3 times a week.我只是做心脏-转，身体攻击和步骤-每周3次。 About an hour each time.约一小时的时间。 Just to stay fit and lose a couple of kilos.只是为了保持身体，失去了公斤夫妇。 So i'm often wondering what shall i eat after a good 1 hour of cardio & copious sweating.所以我常常想我应该怎么吃了好的1荧光棒的心与出汗小时。 This post has made things clearer for me.该员额，让我更清楚。 Thanks, Mun.谢谢，门。
howshouse howshouse // / / Jul 15, 2008 at 10:16 AM 2008年7月15日在上午10时16分
great article.伟大的文章。 it's really informative.它是真正信息。 thanks!谢谢！
foongpc foongpc // / / Jul 15, 2008 at 11:22 AM 2008年7月15日在上午11时22分
Oh yes, totally agree on the whey protein supplement.噢，是的，是完全同意的乳清蛋白的补充。 It does get the protein into the muscle cells faster because no need to digest long unlike normal protein rich food like eggs and chicken.它进入肌肉细胞的蛋白质更快，因为没有必要与正常的蛋白质消化鸡蛋和鸡肉等丰富的食物长。 I think if there's only one supplement you can afford, whey protein is it.我认为，如果只有一个补充您可以负担得起，乳清蛋白是它。 Besides, of course the multivitamins and minerals.此外，当然，多种维生素和矿物质。
Zandria Zandria // / / Jul 15, 2008 at 10:45 PM 2008年7月15日在日下午10:45
I always keep a big 5-gallon container of whey protein in my kitchen and make myself a shake as soon as I get home from weight-training at the gym.我一直留在我的厨房大5加仑容器的乳清蛋白，使我一摇，当我从重量家庭在健身房训练。 It's very important to repair our muscles and prepare them for the next workout.这是非常重要的修复我们的肌肉，并作好准备，锻炼他们。 Great post, Mun!大后，门！
dailymuscle // dailymuscle / / Jul 19, 2008 at 6:12 PM 2008年7月19号在日下午06:12
Erick: Eat anyway – your body has a need because you've just exercised – and you must meet that need.埃里克：反正吃-您的身体，因为你刚刚行使需要-你必须满足这一需要。
You can't apply what people say about no meals late at night – you're an athlete now, not a normal person, and your body now has special needs.你不能学以致用人们对没有吃饭深夜说-你是一名运动员，现在不是一个正常的人，现在你的身体有特殊需要。 Your body will handle those nutrients differently compared to someone eating that exact same meal NOT having worked out.你的身体会处理这些营养物不同的人相比，吃的完全相同餐没有制定。
Slz // 强力型电源 / / Aug 4, 2008 at 10:16 AM 2008年8月4日在日上午10:16
would it be 'really neccesary to take supplements?难道'确有必要采取补充？ after all, people in the past are still able to have great bodies without the creation of supplements.毕竟，人民在过去，仍能有没有创造伟大机构的补充。
my dad used to take protein supplements during his body-building days and the side effects have caused his body metabolise a lot of the muscle into body flab in his 30-50's period.我爸爸以前需要在他体内的蛋白质补充建设天，副作用使他身体代谢成身体松弛的肌肉在他的很多30 - 50的时期。 (and no it is not his current diet or lifestyle that does it) （没有这不是他目前的饮食或生活方式，它）
Tom Parker 汤姆帕克 // / / Aug 10, 2008 at 12:14 AM 2008年8月10号在日上午12:14
After weight training I drink a protein shake straight away and then go home and cook myself a proper meal with adequate amounts of carbohydrates, proteins and fats.重量训练后，我喝的一种蛋白质立刻震动，然后回家自己做饭与碳水化合物，蛋白质和脂肪充足的数量适当的食物。 The second meal usually comes a couple of hours after working out because I have to get home and then prepare it.第二餐通常源自几个小时后，工作，因为我要回家，然后准备了。
If I do just cardio (usually a run in the morning) I normally eat a yoghurt with a cup of tea straight after.如果我只是心（通常是在上午运行）我一般吃一杯茶酸奶后直。 Then I get in the shower and then have a banana and protein shake just before heading to work.接着，我会在浴室里，然后让一个香蕉和蛋白质动摇之前前往工作。
highproteingal // highproteingal / / Oct 18, 2008 at 6:39 AM 2008年10月18号在日上午06:39
i agree with the protein shake…the only thing i do differently to maximize on the protein is add eggwhites to my shakes.我同意蛋白质动摇...我唯一做不同的最大化，这种蛋白质是增加eggwhites我动摇。 This helps me tons in my energy level after a workout, without feeling too heavy.这有助于我在我的能级吨锻炼后，没有感到过重。 I like the taste of the eggology eggwhites the best-they seem to taste almost sweet, even though I know it is just plain egg whites.我喜欢的eggology味道eggwhites最佳他们似乎几乎是甜的味道，虽然我知道这只是纯蛋清。 Maybe it's because they are organic.也许是因为它们是有机的。
I love egg whites for breakfast..have to admit I'm addicted!我爱的早餐..蛋清不得不承认我上瘾！ This company also has egg white scrambles that come in a microwavable package-fresh scrambled egg whites in 90 seconds!该公司还在90秒蛋清争，在一个微波炉包来的新鲜蛋清炒！
Love your blog!爱你的博客！
milena // 米莱娜 / / Nov 14, 2008 at 1:24 AM 二〇 〇八年十一月十四日在上午01点24分
Ive been told to eat carbs but not fibrous carbs because fiber slows down digestion.香港专业教育学院被告知吃碳水化合物，但不是因为纤维纤维碳水化合物消化减慢。 And I was going to have some peanut butter, but you mentioned to stay away from fat.而我将会有一些花生酱，但是你提到远离脂肪了。 Peanut butter contains 16 grams of fat.花生酱含有16克脂肪。 Should I just X the PB or is it okay for a PB and J sandwich?如果我只是X的铅还是一个铅和J三明治好吗？
Drake // 德雷克 / / Nov 17, 2008 at 5:04 AM 08年11月17号在上午05时04分
I have to say, although whey protein is fast digesting, there has to be other natural foods that can be consumed after weight lifting and eggs are definitely high on that list.我不得不说，虽然乳清蛋白的快速消化，必须有其他可以在举重和蛋类消费的天然食品，肯定高在此列。 100 BV, the highest BV of any natural food. 100 BV公司，任何天然食品最高BV公司。 I mean, what did all the body builders of the past decades do before whey??我的意思是做了所有的过去几十年前做健美乳清？？ They must have all been really small!他们必须都得到真正的小！ :p ：对
BTW, there are studies which show that post-workout (with heavy lifting) carbohydrates do not improve protein synthesis any more than non-carb post workout consumption. BTW，有研究指出后锻炼（与搬运重物）碳水化合物不提高蛋白质的合成比非任何更多锻炼后消耗碳水化合物。 While carbs do provide glycogen and shuttle those aminos to the muscles, it is assumed by people that this is somehow 'accelerated' just because someone worked out.而碳水化合物做航天飞机提供糖原和那些肌肉阿米诺斯，假定人们，这是有点'加速'只是因为有人制定。
marcus // 马库斯 / / Feb 20, 2009 at 5:49 AM 二〇 〇九年二月二十日在日上午05:49
ok i work all day as a plumber so all ways moving about , i eat at one normaly chicken .then get to the gym and have a caffeine drink to give me a kick the run box and then hit the wights after i have a protin shack,then dont normaly get home till 9 .确定我工作一天，以便为所有方式水暖工走动，我在一normaly鸡吃。然后到达健身房，有咖啡因饮料给我踢的运行框，然后击中wights后，我有一个protin窝棚，然后dont normaly获取到09家。 but what is the best thing to eat但什么是最好吃的东西
Immanuel // 伊曼纽尔 / / May 8, 2009 at 11:43 PM 2009年5月8日的日下午11:43
Please after having sex, what food and drink should one take to regain strength quickly?请性交后，什么食物和饮料的人应该采取迅速恢复强劲？
LO lop // 劳华富 / / Jun 18, 2009 at 8:45 PM 09年6月18日在下午8时45分
hip hop all the way – skipping is very good to loose that flabby belly plus 2 glasses of water with mint crushed in it嘻哈一路-跳绳是很好的松懈，加上腹部松弛与它碎薄荷2杯水
it will do u wonders boys n girls i am in line to take on ck adverts showing my six pack another 2 months and il be ripe thanks to crack cocaine会做ü ñ奇迹男孩女孩我行我要对CK广告显示我的六包约2个月，金正日已经成熟由于可卡因
jackson sam // 杰克逊萨姆 / / Jan 14, 2010 at 5:18 PM 2010年1月14日在下午5点18分
i really want to increase my weight, b.coz iam too skiny dude.我真的想提高我的体重，b.coz亚姆也skiny花花公子。
pls help me out, and need to gain my weight.暂帮我，需要获得我的体重。
feed back me dude我花花公子反馈
John // 约翰 / / Jan 25, 2010 at 11:21 AM 2010年1月25日在上午11时21分
What shold I eat after a workout.什么shold余锻炼后吃。 I usually drink a whey protein shake with 1 % milk, banana, and oatmeal but what do I eat before I go to bed or morning or day after.我通常喝1％的牛奶，香蕉，燕麦片1乳清蛋白动摇，但我该怎么吃之前，我去睡觉或早上或后天。 Sometimes, I end up gaining muscle and belly fat.有时候，我最终得到肌肉和腹部脂肪。 What should I do?我应该怎么办？