您已经花了时间和精力来完成艰苦的锻炼，现在该加油了。但是有什么呢？锻炼后选择合适的餐或小吃是一个普遍的问题 - 有很多选择！您怎么知道该选择什么，吃多少？
While both carbohydrates and protein are needed to give your body the energy and nutrients to repair and rebuild muscles, protein gets a lot of attention because it’s a key player in promoting muscle growth. Typically, high-protein meals are thought to be important only for those who strength train, butnewer researchsuggests endurance athletes can also benefit from paying attention to their recovery protein intake.
In general, eating around 10 grams of high-quality protein after a workout initiates the processes of muscle recovery and building. However, consuming as much as 20 grams of high-quality protein in a single meal or snack delivers even greater muscle benefits.
吃东西可better than nothing, here are five ideas for quick, balanced and delicious meals or snacks to help you get the biggest bang for your post-workout buck.
1.POMEGRANATE BERRY BLAST SMOOTHIE
这款冰沙充满了锻炼后您需要的所有好处。浆果和石榴汁都含有多酚，一种与reduced muscle soreness and oxidative stresscaused by exercise. The addition of whey protein, a high-quality protein found naturally in milk, is also an excellent post-workout choice because it digests quickly and easily. Whey provides a high amount of the essential amino acid leucine, whichresearch has provenis a critical component for stimulating muscle growth.
2.RAW CHOCOLATE PEANUT BUTTER PROTEIN BARS
Energy bars are a convenient, protein-rich food to nosh on post-exercise, but they can get pricey and sometimes contain unwanted ingredients. These protein bars are simple enough to make at home, cover all your macronutrient needs for recovery (including protein) and give you the option to customize ingredients based on your food and texture preferences. They are a perfect snack following shorter workouts where you might not need to replenish as many calories.
3.EASY BLACK BEAN BREAKFAST TACOS
这些快速的素食玉米饼在两种炸玉米饼中有16克蛋白质，在一天中的任何时候都是完美的。鸡蛋和豆类提供了完整的蛋白质来源，填充纤维甚至胆碱，这是许多美国饮食所缺乏的营养素。鳄梨含有心脏健康的脂肪，可提供强大的卡路里，还可能有助于减少锻炼引起的炎症。
Turkey is not just for Thanksgiving! The lean meat is a complete protein, offering all the essential amino acids your body requires to rebuild and repair. This quick sandwich uses quick-cooking, turkey cutlets and a simple marinade to deliver a balanced meal in a flash. The turkey is paired with goat cheese to provide some satiating fat, and sandwiched between cranberry sauce and a thick stack of lettuce. A whole-grain bun rounds out the meal to provide the necessary carbohydrate replenishment. One sandwich can provide 20–35 grams of protein, depending on how many turkey cutlets you add.
5。EASY BAKED SALMON WITH SPICY PEANUT BUTTER GLAZE
Fish is a perfect choice for a post-workout meal because it’s high in protein and provides many additional health benefits, like omega-3 fatty acids to fight inflammation caused by intense workouts. Wild salmon is also a good source of vitamin D, something many people don’t get enough of. If cooking fish at home intimidates you, this easy recipe is your solution. Pair your salmon with a serving of veggies and whole grains, and you’ve got the perfect meal.
