为什么健身完后要补充蛋白质？英文双语对照

为什么健身完后要补充蛋白质？

人在健身后的30-45分钟里，肌肉会像海绵地吸收养料，此时若补充一些蛋白质，身体会利用其重建和修复训练导致的肌纤维损伤，从而减轻身体第二天的疼痛感，并有助于肌肉组织的增长。这就是为什么健身达人强调要补充蛋白质的原因。

蛋白质由碳、氢、氧、氮四种主要元素组成，这些元素先按一定比例和结构组成氨基酸，许多氨基酸再按一定方式连接成蛋白质。

蛋白质是生命活动中第一重要物质，蛋白质能供给机体能量，补充代谢消耗，生命的产生、存在与消亡都与它有关。

健身补充蛋白质的食物？

可以用以下的食物补充蛋白质：

1. 鸡胸肉：鸡胸肉是蛋白质含量最高的肉类之一，100克鸡胸肉中含有24克蛋白质。

2. 三文鱼：三文鱼是一种富含Omega-3脂肪酸和蛋白质的鱼类，100克三文鱼中含有20克左右的蛋白质。

3. 瘦牛肉：瘦牛肉是另一种蛋白质含量极高的肉类，100克瘦牛肉中含有26克左右的蛋白质。

4. 鸡蛋：鸡蛋是一种营养丰富的食品，每个鸡蛋含有6克左右的蛋白质。

5. 希腊酸奶：希腊酸奶是一种含有高蛋白质的乳制品，每100克希腊酸奶中含有10克左右的蛋白质。

6. 豆类：豆类是一种富含蛋白质的植物性食品，例如黑豆、绿豆和鹰嘴豆等，每100克豆类中含有约8-10克的蛋白质。

7. 坚果：坚果也是一种富含蛋白质的食品，例如杏仁、核桃和腰果等，每100克坚果中含有约15克的蛋白质。

健身补充蛋白质的量怎么算？

健身一天补充1.6~2.0g蛋白质每千克体重，健身运动量到位的话，按体重每kg需摄入1.6~2.0g的乳清蛋白。一个健康的成年人每一天卡路里的摄取量应该有10%-35%来自于蛋白质，这就大致意味着70-245克蛋白质摄取量，与其对应的是2800卡路里热量的饮食。

健身完补充多少克蛋白质？

正常情况下，健身后，每公斤体重增加2克至25克。“每磅体重每天摄入1克蛋白质”是健美团体考虑的肌肉锻炼黄金标准的基础。

健身可以吃鸭肉补充蛋白质吗？

可以，但不是最好的选择。因为鸭肉中的蛋白质含量相对较低，且其脂肪含量较高，容易增加身体脂肪，不利于健身。相比之下，鱼肉、鸡肉、牛肉等红肉类别的蛋白质更适合健身人士食用。此外，蛋白粉也是一种很好的蛋白质补充方式，既方便又易于消化吸收。 在健身之前，最好要根据自己的身体情况和健身需求，制定科学的饮食计划，合理搭配蛋白质、碳水化合物、脂肪等营养成分，以达到事半功倍的效果。同时，在饮食方面也要注意摄入合适的热量，以防止营养过剩导致的脂肪堆积。

健身的人每天补充多少蛋白质合适？

健身的人需要补充足够的蛋白质来维持身体的代谢、修复肌肉和增加肌肉质量。一般来说，喜欢健身的人每天需量大约在1.2-2.0克/千克体重之间，即体重为70公斤的人，每天需要摄入84-140克的蛋白质。

如果需要增加肌肉质量或进行较长时间的高强度训练，建议摄入更多的蛋白质，大约在2.0-3.0克/千克体重之间。同时，蛋白质摄入要分散在全天，而不是只在一餐或几餐中摄入。

建议逐渐适应饮食中富含蛋白质的食物，例如肉类、鱼类、禽类、豆类和坚果等。最后，还要注意控制整体热量摄入，避免过量，以免发胖。

健身后要怎么补充饮食营养？

吃香蕉，吃土豆，吃蔬菜、瓜果、豆制品、乳类。，健身后进食高蛋白是必不可少的，蛋白质进入体内被吸收分解成氨基酸，而氨基酸正是构筑肌肉的基本原料。吃这些有利于肌肉生长。而睡眠时肌肉组织的静止状态又可使健身效果得到进一步的强化，从而收到事半功倍的训练效果

健身可以靠吃虫子补充蛋白质么？

会，不仅会，还会存活的更健康吧

虫子蛋白质丰富，你就会听到这样的话

1.每天要吃够拳头那么大的虫子肉，保证每天蛋白质摄入量。

2.减肥的人吃了虫子肉会增加饱腹感。

3.虫子肉是健身者的优质蛋白质来源

4.或者还有，虫子罐头，虫子火锅，风干虫子，红烧虫子，干炸虫子，油焖虫子，凉拌虫子

5.把虫子洗净，蘸满鸡蛋液，炸制金黄酥脆，出锅淋上番茄汤汁，哇，隔壁小孩都馋哭了，哭了吗？真哭了哈哈哈哈

毕竟中国人奇思妙想，什么不能吃

或者还有这样，大街上有人拴着绳子遛虫子，哇，那不是网红款虫子吗

健身后多久补充蛋白质比较好？

健身运动后半小时补充蛋白质最合适。因为运动后一到两个小时是机体合成代谢的旺盛期，此时补充足够的蛋白质，为肌肉的修复和合成提供充足的原料，同时补充一些容易吸收的碳水化合物，为肌肉的修复和合成提供充足的能量。

健身后要补充什么营养？

运动后主要通过食物补充运动消耗的水分、电解质和能量，食物可以选择蛋白质类食物、优质碳水化合物类，以及维生素和矿物质类食物，既能够及时补充糖原和水分，还能够缓解运动后的疲劳。

1、蛋白质类食物：运动后可以补充适量蛋白质，能够补充体内能量的消耗。因为运动后对肌肉会有一定的劳损，补充蛋白质可以更好地修复肌肉组织，减轻肌肉酸痛和疲劳。首选黄豆制品，如豆浆等，其次建议选择白肉，如鱼肉、鸡肉和海鲜，其特点是脂肪含量较低、蛋白质含量高，部分健身人士还可以选择蛋白粉；

2、优质碳水化合物类食物：运动会使体内糖原大量被消耗，运动后补充优质碳水化合物，可恢复维持血糖的肝糖原，常见的食物有白米饭、杂粮饭、藜麦、土豆、红薯等；

3、维生素和矿物质类食物：蔬菜和水果中含有丰富的钾、维生素B、维生素C、维生素E等，还有一些矿物质，能缓解运动后出现的身体疲劳，也能帮助运动中损伤的肌肉复原，如香蕉、苹果、橘子、蓝莓、西兰花等。可以制作成果蔬汁，吸收和补水效果更佳。

运动后体内缺少水和电解质，此时吃一些流质食物也比较好，如蛋白奶昔、杂粮粥和清淡的汤类，既能缓解运动后的口渴，也可以补充流汗丢失的电解质。

Why should protein complement after fitness is over?

The person is in the 30-45 after fitness in minute, muscle can absorb nourishment like sponge ground, be like complement right now a few protein, the body can use his to rebuild train the flesh fiber that bring about to injure with repair, reduce the body thereby the following day aching feeling, conduce to the growth of musculature. This is why the reason that fitness amounts to a person to emphasize wanting compensatory protein.

Protein by carbon, hydrogen, oxygen, nitrogen 4 kinds of main elements are comprised, these elements press certain proportion and structure to form amino acid first, a lot of amino acid become protein by certain kind join again.

Protein is the first important matter in life activity, protein can furnish airframe energy, compensatory metabolization is used up, the generation of life, existence and die out are concerned with it.

The food with gymnastical protein complement?

Can use the following food complement protein:

1.Pigeon breast flesh: Pigeon breast flesh is the flesh with protein highest content kind one of, 100 grams contain 24 grams protein in pigeon breast flesh.

2.3 article fish: 3 article fish is a kind of fish that contains a lot ofOmega-3 fatty acid and protein, 100 grams contain the protein that 20 grams control in 3 article fish.

3.Lean beef: Lean beef is the flesh with another kind of protein extremely high content kind, 100 grams contain the protein that 26 grams control in lean beef.

4.Egg: The egg is the food with a kind of rich nutrition, every egg contains the protein that 6 grams control.

5.Greek yoghurt: Greek yoghurt is a kind of dairy produce that contains high protein to pledge, every 100 grams contain the protein that 10 grams control in Greek yoghurt.

6.Legume: Legume is a kind of plant sex food that contains a lot ofprotein, for example black soya bean, gram and chick-pea, the protein that makes an appointment with 8-10 gram is contained in legume of every 100 grams.

7.Nut: Nut also is a kind of food that contains a lot ofprotein, for example almond, walnut and cashew, what about 15 grams contain in nut of every 100 grams is protein.

How does the quantity with gymnastical protein complement calculate?

Fitness complements one day 1.6~2.0g is protein every kilogram weight, body building measures the word that reach the designated position, by weight every Kg needs to absorb the serum albumen of 1.6~2.0g. A healthy adult of each days of calorie absorb a quantity to should 10%-35% comes from at protein, this means 70-245 to overcome protein to absorb an amount roughly, as corresponding as its is food of 2800 caloric caloric.

Is fitness over more or less does complement overcome protein?

Below normal circumstance, after fitness, 2 grams reach every kilograms of gain weight 25 grams. "Every pound weight absorbs 1 gram protein everyday " the foundation that the muscle that is consideration of strong and handsome organization exercises gold standard.

Can fitness eat protein of duck flesh complement?

Can, but not be best choice. Because the protein content in duck flesh is opposite inferior, and its are adipose content is higher, increase the body easily adipose, go against fitness. Under photograph comparing, the protein of the red meat category such as cruelly oppress, chicken, beef suits gymnastical personage edible more. In addition, albumen pink also is a kind of very good protein additional means, go to the lavatory to be digested easily again already absorb. Before fitness, had better want the body circumstance according to oneself and gymnastical requirement, make scientific dietary plan, reasonable and tie-in protein, carbohydrate, adipose nurturance waiting for battalion is divided, in order to achieve the result of get twice the result with half the effort. In the meantime, in food the respect also should notice to absorb appropriate quantity of heat, in order to prevent nutrition superfluous the adipose accumulation that bring about.

Does gymnastical person complement everyday how many protein is appropriate?

Muscle of the metabolization that the protein with person compensatory and enough need of fitness will come to to prop the body, rehabilitate and increase muscle quality. Generally speaking, the person that likes fitness everyday requirement is overcome in 1.2-2.0 about / between kilogram weight, namely weight is 70 kilograms person, need to absorb the protein that 84-140 overcomes everyday.

If need to increase muscle quality or undertake longer high strenth trains, the proposal absorbs more protein, overcome in 2.0-3.0 about / between kilogram weight. In the meantime, protein is absorbed should be in dispersedly round-the-clock, is not to be in only feed or absorb in a few eat.

Suggest to protein food is contained a lot ofin getting used to food gradually, for example the flesh kind, fish, birds kind, legume and nut. Finally, notice control whole quantity of heat is absorbed even, prevent excess, lest get fat.

How should dietary nutrition complement after fitness?

Eat banana, eat potato, eat vegetable, melon and fruit, bean products, milk kind. , high protein taking food after fitness is indispensable, protein is entered be absorbed to decompose amino acid inside body, and amino acid builds sarcous just about basic raw material. Eat these to be helpful for muscle growing. And the static condition of the musculature when Morpheus can make gymnastical effect gets farther aggrandizement again, get the training result of get twice the result with half the effort thereby

Can fitness rely on to eat insect complement protein?

Can, meet not only, what still can survive is more healthy

Insect protein is rich, you can hear such word

1. should eat the insect meat with enough so big fist everyday, assure everyday protein intake.

The person that 2. reduces weight ate insect flesh to be able to add full abdomen touch.

3. insect flesh is fitness person high grade protein origin

4. still perhaps has, insect can, insect chaffy dish, airing insect, insect of braise in soy sauce, do scamper insect, oily stew insect, insect of cold and dressed with sause

5. insect abluent, dip in full egg fluid, scamper makes golden crisp, give boiler to drench on tomato soup juice, wow, adjoining child is greedy cried, cried? Cried to breath out Hahaha really

After all the Chinese is strange think of clever want, what cannot eat

Still perhaps have such, fasten of the somebody on the ave is worn cord stroll insect, wow, is that insect of net red money

How long compensatory protein is better after fitness?

Protein of complement of hour of body building second half is the most appropriate. Because two hours reach after motion,be airframe anabolic exuberant period, the protein with right now enough complement, provide enough raw material for sarcous rehabilitate and synthesis, a few carbohydrate that absorb easily complement in the meantime, provide enough energy for sarcous rehabilitate and synthesis.

What nutrition should complement after fitness?

The moisture that motion uses up, electrolyte and energy basically complement through food after motion, food can choose protein kind of food, high grade carbohydrate kind, and vitamin and mineral kind of food, can complement in time already glycogen and moisture, still can alleviate the exhaustion after motion.

1, protein kind of food: Right amount protein can complement after motion, can complement of the energy inside body use up. Because be opposite after motion,muscle can have certain strain, compensatory protein is OK better repair musculature, reduce muscle ache and fatigue. Products of first selection soybean, wait like soya-bean milk, suggest to choose plain boiled pork next, be like cruelly oppress, chicken and seafood, its characteristic is adipose content inferior, protein content is high, partial fitness personage still can choose albumen pink;

2, high grade carbohydrate kind food: Games makes the glycogen inside body is used up in great quantities, high grade carbohydrate complements after motion, recoverable the liver glycogen that maintains blood sugar, common food has meal of rice meal, food grains other than wheat and rice, goosefoot wheat, potato, yam to wait;

3, vitamin and mineral kind of food: E of C of B of rich Potassium, vitamin, vitamin, vitamin is contained to wait in vegetable and fruit, still have a few mineral, can alleviate the body that appears after motion is fatigue, the muscle that also can help the loss in motion recovers from an illness, be like banana, apple, orange, La Mei, on the west orchid. Can make fruit vegetables juice, absorb and fill water effect is much better.

Water and electrolyte are lacked inside athletic rear body, eat a few spoon meat to also had been compared right now, if albumen suckles congee of former times, food grains other than wheat and rice and delicate soup kind, can alleviate already after motion thirsty, the electrolyte with OK also and compensatory missing perspiration.