正文翻譯
原創翻譯：龍騰網 http://www.ltaaa.com 翻譯：翻譯熊 轉載請註明出處
What foods help in muscle recovery?
有哪些有助於肌肉恢復的食物？
評論翻譯
原創翻譯：龍騰網 http://www.ltaaa.com 翻譯：翻譯熊 轉載請註明出處
Geoffrey Verity Schofield, Health Consultant at Fitttle.com
Answered Sun
In my experience, and observation of athletes…any food.
Geoffrey Verity Schofield, Fitttle.com健康顧問
以我的經驗和對運動員的觀察，任何食物都可以。
The number of calories is going to be the most important factor.
卡路里的數量才是最重要的因素。
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(你可能也應該吃)，鍛鍊後是攝入它們的最佳時間。它們會被非常有效地利用，因為你的糖原儲備會被輕微地消耗掉，而且你對胰島素非常敏感。
I’m a big fan of rice, even before moving to China. Hmmm, maybe that’s why I moved here. Endless rice buffets.
我是大米的超級粉絲，甚至在我搬到中國之前。嗯，也許這就是我搬到這裡來的原因。無盡的大米自助餐。
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.
每個人對不同的碳水化合物來源的反應略有不同。燕麥片讓我放屁，讓我覺得脹脹的，還讓我覺得口渴，麵條讓我汗流浹背，麵包似乎永遠也填不飽我的肚子。兒米飯超級容易消化，但如果我空腹吃太多，我能感覺到血糖升高。
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，儘管運動後脂肪不是重點。它們更適合作為長期的燃料，以及適當的激素功能和對維生素和礦物質的吸收。我傾向於限制植物油的用量，儘管像特級初榨橄欖油這樣的來源具有足夠的抗炎作用，牛油果也是如此。肥美的魚肉也是個不錯的選擇。老實說，壽司基本上是健身後的終極選擇。
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，如果你從吃雞胸肉和西蘭花到吃披薩，一開始你會注意到一些腹脹。但只要保持鹽的含量相當高，就意味著你不會有那種感覺。
this isn’t even for athletes…if you are working out in hot weather…you could easily require 5+ grams.
如果你在炎熱的天氣鍛鍊，你的食鹽需求輕易就能達到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!)
之後，你想要攝入B族維生素。全穀物和大多數肉類都是很好的來源。到目前為止，內臟是最好的，所以如果你想活下去，就去吃肝臟吧。
Fellas, if your date orders these, it’s game time.
Just don’t stay up too late, because that effects your gainz as well.
鎂也是優先考慮的元素。
你還需要鋅。這對睪丸激素的產生至關重要，這可能就是為什麼牡蠣是一種壯陽藥的原因吧。
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另一個是韭菜，以其對身體表現的影響而聞名，各方面都有。
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