Recovery nutritionis a vital but often overlooked mechanism for athletes looking to get results. Any physical exercise uses energy stores in the form of glycogen and causes damage to proteins in muscle cells. Ingesting calories in the form of protein and carbohydrates along with植物营养素immediately after a workout can help the body recover — increasing muscle repair,reducing inflammation, and decreasing hunger later in the day.
但是，不同的锻炼和个人目标对身体提出了不同的需求，这意味着恢复营养并不是一种适合万能的方法。当然，有些事情总比没有好，但是有一些方法可以将您的营养与您的目标和最大利益的努力相匹配。
Your goal for this workout is gaining muscle and strength. Consuming a protein-rich meal after training can help maximize the amount of protein the body can use to rebuild strained muscle tissue. However, protein is not the only thing your body needs. Branched-chain amino acids (BCAAs) — including leucine, isoleucine and valine — obtained through the consumption of protein-rich foods, assist the body in retaining lean tissue mass and improving muscle tissue synthesis.
两个卵包含3克BCAA，使其成为此目标的绝佳恢复燃料选择。整个鸡蛋是您最好的选择，因为research表明它们比单独的蛋清促进更多的肌肉生长。由于许多希望获得肌肉的人也希望倾斜，所以添加纤维从全谷物，蔬菜和水果中提升饱腹感；让您更长的时间。
Long endurance sessions — like a hard 4-hour bike ride — require subsisting on simple sports fuel and beverages for hours to keep the body going. Even with adequate fueling, these sessions can leave you extremely depleted by thousands of calories from all three macronutrients. Your gastric system may also be sluggish from excess simple sugars. Replenishing this full spectrum of nutrients requires more than a small snack.
旨在吃一顿大的均衡餐，例如墨西哥卷饼碗，并具有大量成分，以使您的系统重新消化整体营养食品。当身体耗尽过多的时间太长时，您可以恢复降低的效率，因此请确保在锻炼后两个小时内消耗大量损失卡路里。
例如，90分钟的节奏运行是一种训练，可以在强度和耐力之间走一条细线，从而耗尽了大量能量的身体。强度跑步的影响通常会对胃系统产生高应变，增加核心体温并可以减少食欲。但是，不感到饥饿并不意味着身体不需要加油。
在这种情况下，冰沙可以是一种简单的方法，可以轻松饮用大量卡路里，营养素和抗氧化剂来刺激有效的糖原替代品，同时提供抗氧化剂和营养素，以更好地帮助恢复过程。在冰沙中添加更多的冰可以帮助训练后冷却身体，并恢复正常的饥饿感。
当运动程序的目标（例如燃烧脂肪的旋转阶级）是减肥时，在锻炼后有低热量小吃以限制卡路里似乎更合乎逻辑。这可能会适得其反，并在数小时后导致更大的渴望和总体增加的摄入量。
取而代之的是，通过食用富含复杂碳水化合物，蛋白质，纤维，水和富含欧米茄的脂肪的未加工食物，在锻炼后立即提高饱腹感水平。脂肪鱼类（例如鲑鱼）已被证明可减少由应激激素引起的炎症，这可能会促进脂肪损失。苹果醋是另一种有助于抵御锻炼后饥饿的成分。这种成分可能会降低食欲并提高对血糖水平的敏感性。
While a fasted 60-minute swim session could be helpful for getting out early to complete training, skipping a pre-workout meal only increases the importance of the recovery meal. When glucose is not consumed for two hours post-workout, especially when fuel is not present before training, the body slows glycogen synthesis. Having a meal like cottage cheese and a healthy, whole-grain muffin that can be consumed quickly is key to supplying protein and carbohydrates for immediate recovery. Other options to prep ahead of time and bring to the pool with you could be overnight oats with protein powder or a peanut butter sandwich and Greek yogurt.
Tennis and other racket sports generally have a short duration of intense play. These bouts of activity might not feel like much, but they take a toll on the energy levels and smaller, stabilizer muscles. If you have a nutritious, full meal planned within roughly three hours post-workout, a caloric recovery meal would be overkill. Instead, focus on a snack that combines protein and carbohydrates to satisfy immediate hunger, control intake later on, and give the body just enough nutrients to begin the recovery process.
Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.
