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What foods help in muscle recovery?

有哪些有助于肌肉恢复的食物？

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Geoffrey Verity Schofield, Health Consultant at Fitttle.com

Answered Sun

In my experience, and observation of athletes…any food.

Geoffrey Verity Schofield, Fitttle.com健康顾问

以我的经验和对运动员的观察，任何食物都可以。

The number of calories is going to be the most important factor.

卡路里的数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(你可能也应该吃)，锻炼后是摄入它们的最佳时间。它们会被非常有效地利用，因为你的糖原储备会被轻微地消耗掉，而且你对胰岛素非常敏感。

I’m a big fan of rice, even before moving to China. Hmmm, maybe that’s why I moved here. Endless rice buffets.

我是大米的超级粉丝，甚至在我搬到中国之前。嗯，也许这就是我搬到这里来的原因。无尽的大米自助餐。

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.

每个人对不同的碳水化合物来源的反应略有不同。燕麦片让我放屁，让我觉得胀胀的，还让我觉得口渴，面条让我汗流浃背，面包似乎永远也填不饱我的肚子。儿米饭超级容易消化，但如果我空腹吃太多，我能感觉到血糖升高。

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，尽管运动后脂肪不是重点。它们更适合作为长期的燃料，以及适当的激素功能和对维生素和矿物质的吸收。我倾向于限制植物油的用量，尽管像特级初榨橄榄油这样的来源具有足够的抗炎作用，牛油果也是如此。肥美的鱼肉也是个不错的选择。老实说，寿司基本上是健身后的终极选择。

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，如果你从吃鸡胸肉和西兰花到吃披萨，一开始你会注意到一些腹胀。但只要保持盐的含量相当高，就意味着你不会有那种感觉。

this isn’t even for athletes…if you are working out in hot weather…you could easily require 5+ grams.

如果你在炎热的天气锻炼，你的食盐需求轻易就能达到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!)

之后，你想要摄入B族维生素。全谷物和大多数肉类都是很好的来源。到目前为止，内脏是最好的，所以如果你想活下去，就去吃肝脏吧。

Fellas, if your date orders these, it’s game time.

Just don’t stay up too late, because that effects your gainz as well.

镁也是优先考虑的元素。

你还需要锌。这对睾丸激素的产生至关重要，这可能就是为什么牡蛎是一种壮阳药的原因吧。

Follow me on Instagram or YouTube for diet and training tips

另一个是韭菜，以其对身体表现的影响而闻名，各方面都有。

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