Name: 舉重後正確進食會有影響嗎？ (Does Eating Right After Lifting Make a Difference?)
Uploaded: 2025-09-26T02:55:57.000Z
Duration: 20 min 35 s

At the end of the day, is the post-workout window dead?

說到底，鍛鍊後的窗口期是死的嗎？

We've really just been saying that more protein when you don't have enough, and more calories when you don't have enough of them, is a really great thing.

我們一直在說，在蛋白質不夠的時候多攝入蛋白質，在熱量不夠的時候多攝入熱量，是一件非常好的事情。

Timing took a big, big backseat, and that is really important that we found that out, because all this paranoia of making sure to get your post-workout shake, and if you miss by 15 minutes, you're just going to have no gains, turns out was almost entirely misplaced.

我們發現這一點真的很重要，因為所有這些 "一定要在運動後喝奶昔 "的偏執，以及 "如果你錯過了 15 分鐘，你就會一無所獲 "的想法幾乎都是錯誤的。

However, there are elements of the post-workout window that still matter.

不過，運動後窗口期的一些因素仍然很重要。

Hey folks, Dr. Mike here for RP Strength, and today we're going to try to solve a big mystery.

大家好，我是 RP Strength 節目的 Mike 博士，今天我們要解開一個大謎團。

What happened to the workout window as far as nutrition was concerned, especially the post-workout meal?

在營養方面，尤其是鍛鍊後的飲食方面，鍛鍊窗口期發生了什麼變化？

Let me tell you guys a little bit of a story about this.

So back in the day, maybe 10 to 15 years ago, and before that for a number of years, there was this idea about nutrient timing being really, really important.

是以，早在 10 到 15 年前，也就是在那之前的很多年裡，就有一種觀點認為，營養素的攝入時機真的非常非常重要。

And we had a couple of studies that showed that when you supplied people with protein and carbs immediately after training, that led to very different results in muscle gain than if you had them just not eat anything after training for a few hours.

我們有幾項研究表明，當你在訓練後立即為人們提供蛋白質和碳水化合物時，與你讓他們在訓練後幾小時內不吃任何東西相比，肌肉增長的結果是截然不同的。

Very clear comparisons and very basic studies illustrated that you grew more muscle, and every correlate of that, higher levels of muscle growth, lower levels of muscle loss, so higher anabolism, lower catabolism, were evident in the groups of people that had high-quality protein and carbs post-workout, and at the same time were compared with people that didn't have that, drank water, there were very large differences seen.

非常明確的比較和非常基本的研究表明，在鍛鍊後攝入優質蛋白質和碳水化合物的人群中，肌肉增長更多，與之相關的肌肉增長水準更高，肌肉流失水準更低，是以合成代謝更高，分解代謝更低，這一點在與沒有攝入優質蛋白質和碳水化合物、只喝水的人群進行比較時顯而易見，兩者之間存在著非常大的差異。

And so what that kicked off with some of John Ivy's work in the book Nutrient Timing in the earlier 2000s was a whole way of thinking about the post-workout meal and the post-workout window as this really important time to get very precise amounts of proteins, very precise amounts of carbs, paired well together, and that was going to make a huge, huge difference.

約翰-艾維（John Ivy）在本世紀初出版的《營養素配時》一書中提出了一種全新的思路，即把鍛鍊後的一餐和鍛鍊後的窗口期視為一個非常重要的時間段，在這個時間段裡，蛋白質的攝入量和碳水化合物的攝入量都要非常精確，並且要搭配得當，這樣才能產生巨大的效果。

But if you've been in the evidence-based fitness space for a while or even just perusing videos online, you realize that, well, in the last several years, we haven't heard much about the workout window.

但是，如果你已經在循證健身領域工作了一段時間，甚至只是在網上瀏覽視頻，你就會發現，在過去幾年裡，我們並沒有聽到多少關於鍛鍊窗口期的消息。

And if you look at some of the great work done by folks like Eric Helms, folks like Brad Schoenfeld, really standout work from an explanatory and published empirical perspective by Alan Aragon, who's amazing and you should be following already, really pointed out something that these basic comparison studies were missing, and it's this.

如果你看看埃裡克-赫爾姆斯（Eric Helms）、布拉德-舍恩費爾德（Brad Schoenfeld）等人所做的一些偉大工作，以及艾倫-阿拉貢（Alan Aragon）從解釋和發表經驗的角度所做的傑出工作，你就會發現，這些基本的比較研究都缺少了一些東西。

First thing they pointed out was, yes, protein and carbs together have a certain synergy, but that synergy mostly affects protein breakdown and not protein accretion.

他們指出的第一件事是，是的，蛋白質和碳水化合物在一起有一定的協同作用，但這種協同作用主要影響蛋白質的分解，而不是蛋白質的增加。

So if you have carbs with your protein after a workout, it lowers the amount of excess protein breakdown is already occurring from that workout, but it doesn't raise net growth a ton, just a little bit.

是以，如果您在鍛鍊後在攝入蛋白質的同時攝入碳水化合物，就會降低因鍛鍊而產生的多餘蛋白質分解量，但這並不會提高淨增長量，只會提高一點點。

Just consuming more protein can basically give you 90% or 95% of that anabolic benefit and carbs don't need to be involved.

只要攝入更多的蛋白質，基本上就能為你帶來 90% 或 95% 的合成代謝益處，而不需要攝入碳水化合物。

So all of a sudden, it broke our paradigm a little bit because we're like, okay, we thought it was protein and carbs.

是以，這一下子打破了我們的思維模式，因為我們覺得，好吧，我們以為這就是蛋白質和碳水化合物。

Turns out the carbs aren't as big of a deal as long as the calories are there and as long as there's high protein, we're good to go.

事實證明，只要有熱量，只要有高蛋白，碳水化合物並不是什麼大問題。

It looks like some of those studies that were being done thought they were manipulating one variable, and really they were manipulating two, which means cause and effect can no longer be established.

看起來，一些正在進行的研究認為他們只操縱了一個變量，而實際上他們操縱了兩個變量，這意味著因果關係已無法確定。

The one variable they thought they were manipulating was, are people eating protein and carbs a nice meal in the post-workout window versus not?

他們認為他們正在操縱的一個變量是，人們在鍛鍊後的空窗期吃蛋白質和碳水化合物的一頓美餐與不吃的相比？

But the variable they were manipulating in addition to that was the variable of total daily protein intake.

但除此之外，他們還操縱了每日蛋白質攝入總量這一變量。

The vast majority of folks from those earlier studies, without a post-workout shake, they were consuming 120 grams of protein per day, for example, and many really were consuming roughly that much.

在早期的研究中，絕大多數人在沒有運動後奶昔的情況下，每天都會攝入 120 克蛋白質，例如，許多人真的攝入了大約這麼多蛋白質。

With a 40-gram post-workout shake, protein, and 60-gram carbs, those people were now consuming 160 versus 120 grams of protein per day and got an increase in calories, so they were now in a slight surplus because of those carbohydrates and the proteins contributing to calories.

這些人每天攝入 40 克的運動後奶昔、蛋白質和 60 克的碳水化合物，蛋白質攝入量從 120 克增加到 160 克，熱量也增加了，是以，由於碳水化合物和蛋白質提供的熱量，他們現在略有盈餘。

So in reality, we're comparing not just protein timing in those studies, but overall protein and calorie intakes through the day.

是以，實際上，我們不僅要比較這些研究中的蛋白質攝入時間，還要比較一天中蛋白質和卡路里的總體攝入量。

When we started making studies and conducting studies that looked at protein timing with total protein being equal between groups and total daily calories, we noticed that all but about 5% of the difference between timing your protein one way versus another, between eating protein in the post-workout window versus some other time of the day, only about 5% of that difference remained, and that it looks like those earlier studies that were showing us the post-workout windows, this huge deal and it's causing tons of muscle growth, were really just showing that an extra 40 grams of protein per day when you don't eat enough protein can make an enormous difference.

當我們開始進行研究，並在各組蛋白質總量和每日總熱量相等的情況下對蛋白質的攝入時機進行研究時，我們注意到，除了約 5%的蛋白質攝入時機差異外，在鍛鍊後的窗口期攝入蛋白質與在一天中的其他時間攝入蛋白質之間的差異，只剩下約 5%的差異。

And that, combined with the other literature we've seen on protein intakes really mattering over the course of a day, kind of was like, oh man, we've really just been saying that more protein when you don't have enough and more calories when you don't have enough of them is a really great thing.

再加上我們看到的其他關於蛋白質攝入量在一天中的重要性的文獻，就好像在說，哦，天哪，我們真的一直在說，在蛋白質攝入不足的時候多攝入蛋白質，在卡路里攝入不足的時候多攝入卡路里，這真的是一件非常好的事情。

Timing took a big, big backseat, and that is really important that we found that out because all this paranoia of making sure to get your post-workout shake and if you by 15 minutes, you're just going to have no gains, it turns out was almost entirely misplaced, and that if you manage to get enough carbohydrate, protein, and calories through the whole day of eating, how you split that up just doesn't matter nearly as much, and you're going to be good to go as long as you have enough protein, which is super big, which is why the kind of modern consensus is that if you hit your total daily protein intake and you distribute it relatively evenly through three to six meals, roughly evenly spaced with roughly the same amount of protein in each meal per day, that as long as your calories are good and your carbs are good, you're just doing most of the work there to power your workouts and to get all the hypertrophic stimulus from them that you need, and then you're good to go.

如果你能通過一整天的進食獲得足夠的碳水化合物、蛋白質和熱量，那麼如何將其分割開來就不那麼重要了，只要你有足夠的蛋白質，你就會有好的表現、這一點非常重要，這就是為什麼現代的共識是，如果你每天攝入的蛋白質總量達到要求，並且通過三到六餐相對均勻地分配，每天每餐的蛋白質量大致相同，那麼只要你的熱量和碳水化合物充足，你就能完成大部分工作，為你的鍛鍊提供動力，並從中獲得你需要的所有肥大刺激，然後你就可以走了。

是以，這是需要牢記的一件大事。

However, however, there are elements of the post-workout window that still matter.

不過，鍛鍊後的一些因素仍然很重要。

If you look at all of the literature taken together and all the theoretical constraints, you find out a few things.

如果把所有文獻和所有理論制約因素放在一起看，就會發現一些問題。

One is that while overall protein and calories matter, missing multiple hours in that post-workout window can still cost you a few gains, missing multiple hours of not having enough carbohydrate and enough protein coming in.

其一是，雖然蛋白質和熱量總體上很重要，但錯過鍛鍊後的多個小時仍會讓你損失一些收益，因為錯過多個小時就沒有足夠的碳水化合物和蛋白質攝入。

So it's one of these things where it might be a 5% difference, but think about how 5% can reflect itself over years of either missing it or of getting it.

是以，這可能只是 5%的差別，但想想看，5% 的差別會在多年的錯過或得到中反映出來。

After several years, it's a legit muscle gain that you're missing out on if you always work out and you skip two to three hours of eating anything after, and then finally when you feel like it, you get some food in you.

幾年後，如果你總是鍛鍊，鍛鍊後兩三個小時不吃東西，最後當你想吃的時候，才吃點東西，那你就錯過了增加肌肉的最佳時機。

In a 12-week comparison study, often you can't even detect 5% gains.

在為期 12 周的對比研究中，往往連 5%的收益都檢測不到。

Only the most intricate studies can detect things like that, but 12 weeks can't be extrapolated to a year for sure or definitely a lifetime of training.

只有最複雜的研究才能發現這樣的問題，但 12 周不能肯定推斷為一年，也不能肯定推斷為一生的訓練。

So on theoretical grounds and direct experimental grounds, we're fairly certain that you should be getting a good bolus of protein and a probably good bolus of carbs.

是以，無論從理論上還是從直接實驗的角度來看，我們都相當肯定，你應該攝入充足的蛋白質和碳水化合物。

That is more optional, but for sure protein and calories within three hours of having stopped your actual workout for hypertrophy.

這是更可選的，但可以肯定的是，在停止實際鍛鍊後的三個小時內，蛋白質和熱量都會增加，以達到肥大的目的。

One of the big reasons is that your hypertrophy is stimulated by direct detection of muscle tension and possibly some other factors, the actual working out, and that grows your muscle for days afterwards.

其中一個重要原因是，你的肌肉肥大是通過直接檢測肌肉張力，可能還有其他一些因素，即實際鍛鍊來刺激的，這讓你的肌肉在鍛鍊後的幾天裡都在增長。

But the mTOR complex, the central regulator of muscle growth in your muscle cells, is also independently and synergistically stimulated by amino acid availability, which means protein that you have to eat.

但是，肌肉細胞中肌肉生長的核心調節器--mTOR 複合物，也會受到氨基酸供應的獨立和協同刺激，這意味著你必須吃蛋白質。

There is absolutely a sensitive period of stimulation that lasts generously about six hours after workouts, but the first three, your body's the most sensitive to it.

鍛鍊後會有一個敏感的刺激期，大概會持續六個小時左右，但在前三個小時，你的身體對它最為敏感。

In addition to that, the mTOR complex has an insulin-independent mechanism by which high levels of insulin caused by high increases in carbohydrates also stimulate that complex, probably not resulting in increase in synthesis of protein, but almost certainly resulting in a reduction of protein breakdown.

除此之外，mTOR 複合物還有一個與胰島素無關的機制，即碳水化合物的大量增加會導致胰島素水準升高，從而也會刺激該複合物，這可能不會導致蛋白質合成的增加，但幾乎可以肯定會導致蛋白質分解的減少。

What you end up getting from this whole situation is if you consume lots of protein within that three hours after working out, plenty of carbohydrates, and obviously that combines to lots of calories, you get a slight increase in muscle protein synthesis, a slight decrease in muscle protein breakdown, and that over many, many workouts, many, many days of training and many weeks and even months of training, the difference is going to start to become notable.

如果你在鍛鍊後的三個小時內攝入大量蛋白質和碳水化合物，再加上大量熱量，肌肉蛋白質的合成會略有增加，肌肉蛋白質的分解會略有減少，經過多次鍛鍊、多天訓練、數週甚至數月的訓練，差異就會開始變得明顯。

But here's another reason why workout window nutrition is a good thing to pay attention to.

不過，這也是為什麼鍛鍊窗口的營養問題值得關注的另一個原因。

The first reason is that it does work on the margins over time.

第一個原因是，隨著時間的推移，它確實會在邊際上發揮作用。

The second reason is that as you become more advanced and muscle gains become sparser and sparser, things that just didn't matter much start to matter a lot.

第二個原因是，隨著你的水準越來越高，肌肉增長越來越稀疏，原來不太重要的事情開始變得非常重要。

For example, if you have a rickety biplane from World War II and you have a bolt sticking out of it one extra inch, how much drag does that bolt have on an airframe that goes 120 miles an hour as a max speed?

例如，如果你有一架二戰時期的搖搖欲墜的雙翼飛機，你在上面多伸出一英寸的螺栓，那麼這個螺栓對最大速度為每小時 120 英里的機身的阻力有多大？

I mean, gee whiz, you can't even measure it.

我的意思是，哎呀呀，你甚至無法測量它。

So if someone's like, hey, before you take off in your regular biplane from World War I, just make sure all the bolts are sticking in like, well, is it coming apart?

所以，如果有人說，嘿，在你駕駛第一次世界大戰時的普通雙翼飛機起飛前，一定要確保所有的螺栓都緊緊地擰在一起，它是不是要散架了？

No, no, but just for the drag, you would be like, that's crazy for sure.

不，不，只是為了拖拽，你會覺得，這肯定太瘋狂了。

But if you're flying the SR-71 Blackbird, America's best spy plane from back in the day that goes Mach 3, three times faster than the speed of sound, one bolt protruding can throw off airframe dynamics completely and literally kill you when you get to Mach 3 by ripping the wing off behind it.

但是，如果你駕駛的是 SR-71 Blackbird（美國當年最出色的間諜飛機，飛行速度達到 3 馬赫，是音速的三倍），那麼一個突出的螺栓就會完全破壞機身的動力學性能，當你達到 3 馬赫時，它後面的機翼就會被扯斷，從而導致你喪命。

Just the same way or much the same way, when you're in your first few years of training, dude, just eat food and lift weights and you're going to be golden.

就像你在訓練的頭幾年一樣，老兄，只要吃東西、舉重，你就會金榜題名。

After you train as an intermediate for a while, you'll notice that like, yeah, just eat food is not causing amazing gains anymore.

當你作為中級訓練者訓練一段時間後，你就會發現，是啊，只吃食物已經不能帶來驚人的收益了。

And for the Now, that has to be a situation where you look, okay, I'm eating, I'm going to eat four times a day, not just twice like I usually do.

而對於現在的人來說，這種情況必須讓你覺得，好吧，我在吃東西，我一天要吃四次，而不是像我平時那樣只吃兩次。

I'm going to have high quality protein in each meal.

I'm going to make sure to get a really good amount of sleep.

When you become advanced training consistently for more than seven years, even things like nutrient timing can start to make the difference between not amazing gains and okay gains.

當你堅持訓練七年以上，成為高級訓練者後，即使是營養素的攝入時機等問題，也會開始讓你的訓練成果不盡如人意和還算可以。

At that point, nutrient timing can make the difference between you're making gains versus you're basically not making gains at all.

這時，營養素的攝入時機就會決定你是獲得收益還是完全沒有收益。

Because at that point, 5%, that's all you're growing anyway.

因為到那個時候，5%，反正你也就長這麼多了。

And it could come entirely from the fact of, do you have a post-workout meal within three to six hours of training or do you not?

這可能完全是因為，你是否在訓練後的三到六小時內吃過運動後餐？

And that feeds into my last point about why the If someone told you, hey, this thing you can do is going to increase your bank account by 5% per year, you go, okay, what's the catch?

如果有人告訴你，嘿，你能做的這件事能讓你的銀行賬戶每年增加 5%，你會說，好吧，有什麼好處？

We just need to sign on this dotted line and the bank does some kind of trading with your money.

我們只需在虛線上簽字，銀行就會用你的錢進行某種交易。

It's guaranteed we won't spend all your money, but you get 5% back.

我們保證不會花光你的錢，但你會得到 5%的回報。

You're like, you check with Chachapiti, you check with your accountant.

你就會說，你去查查皮蒂，你去問問會計。

他們會說，不，這是道德問題。

If you have an opportunity post-workout, you don't even need to bring your shake with you to the gym.

如果鍛鍊後有機會，您甚至不需要帶著奶昔去健身房。

I do for that extra little extra bit of insanity.

我這樣做是為了多一點點瘋狂。

If you just stop by the gas station on the way, grab yourself a muscle milk and a pop tart, or you go home and you make yourself a shake and you have a two bananas with it.

如果你只是在路上的加油站停下來，給自己買一杯肌肉牛奶和一個棒棒糖，或者你回家給自己做一杯奶昔，再配上兩根香蕉。

And that happens within several hours of your lifting.

而這種情況就發生在你提升後的幾個小時內。

You can get a free several percent growth just from that.

你可以從中免費獲得百分之幾的增長。

我說過免費，但它不是免費的。

It requires the effort to eat a meal within three hours of training.

這需要在訓練後三小時內努力進餐。

If you're going to eat at any point of the day, you're going to have two points of the day that are really important.

如果你要在一天中的任何時刻進食，那麼一天中有兩個時間點非常重要。

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舉重後正確進食會有影響嗎？ (Does Eating Right After Lifting Make a Difference?)

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awesome

basically

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