健身后蛋白粉的正确喝法，教你科学补充蛋白质英文双语对照

选择适合的蛋白粉

在健身后补充蛋白质，首先要选择适合的蛋白粉。通常有乳清蛋白粉、酪蛋白粉、大豆蛋白粉等不同类型的蛋白粉，可以根据个人的口味和消化吸收情况进行选择。

时间点选择

一般而言，最佳的时间点是在训练后30分钟内补充蛋白质。因为在训练后，肌肉会更容易吸收蛋白质，有助于肌肉的修复和生长。

补充水分

在喝蛋白粉的时候，记得要搭配足够的水分。蛋白粉过多的话可能会给肾脏造成负担，所以每次饮用蛋白粉时，至少要搭配300-500毫升的水。

搭配碳水化合物

搭配碳水化合物能够促进胰岛素的分泌，有利于促进蛋白质的合成，提高对蛋白质的利用率。可以选择一些新鲜水果或全麦面包搭配蛋白粉一起食用。

饮用频率

对于一般人来说，每天补充1-2次蛋白粉比较合适，尤其是在训练后。同时要注意总蛋白质摄入量，不要过量摄入蛋白，避免对肾脏造成负担。

通过以上方法，我们可以更科学、更合理地补充蛋白质，促进肌肉生长和修复，提高训练效果。

感谢您的阅读，希望这篇文章对您补充蛋白质的方法有所帮助。

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英文翻译对照，仅供参考

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Choose suitable egg whitening

In protein of the complement after fitness, want to choose suitable egg whitening above all. The egg whitening that has the different kind such as serum albumen pink, casein pink, soja albumen pink normally, can mix according to the individual's taste digest absorb a circumstance to undertake choosing.

Time chooses an option

Generally speaking, first-rate time place is the complement inside 30 minutes is protein after training. Because be after training, muscle can absorb protein more easily, conduce to sarcous repair and grow.

Compensatory moisture

When drinking albumen pink, remember tie-in and enough moisture. The burden may be created to the kidney if albumen pink is overmuch, so every time when drinkable albumen pink, want the water of tie-in 300-500 milliliter at least.

Tie-in carbohydrate

Tie-in carbohydrate can promote the exudation of insulin, be helpful for promoting protein synthesis, raise pair of protein utilization rate. Can choose a few fresh fruits or pink of albumen of collocation of whole wheat bread an edible.

Drinkable frequency

To average person, complement everyday pink of 1-2 second albumen is more appropriate, after training especially. Want to notice total protein intake at the same time, do not want excessive to absorb albumen, avoid to create a burden to the kidney.

Adopt above method, we are OK more scientific, more complement reasonably protein, stimulative muscle grows and repair, improve training result.

Those who thank you read, hope the method of compensatory to you protein helps this article somewhat.