if they want to capitalize on their muscle gains.

才能長肌肉

Eating within the feeding window of 1 hour after workout is a must if you want to build muscle.

如果你想要增加肌肉，那你必須在健身後的黃金一小時內進食

But does this window actually exist or is it all "bro science"?

但是這個黃金一小時的理論真的存在嗎？還是只是個迷思？

The feeding window belief stems from research showing that immediately after workout,

這個黃金一小時的理論來自健身後身體的研究，

insulin levels spike rapidly for a few hours, priming the body for synthesizing new muscle,

研究顯示，體內胰島素會大量增加幾個小時，使身體合成新的肌肉組織

limiting exercise-induced muscle loss, and restoring energy levels.

限制因運動而流失的肌肉量，並恢復能量

By eating while insulin levels are highs,

在胰島素高的狀態下進食，

the body will theoretically maximize the digested nutrients to take advantage of these benefits.

理論上，身體會提高營養消化的程度，充份利用營養成分

Fortunately, it's not bro science at all.

慶幸的是，這並不全然是健身迷思

Multiple studies showed that consuming 20-40 grams of high-quality protein within 2 hours following workout

許多研究顯示，在健身後兩小時內攝取 20 到 40 克的高品質蛋白質

indeed significantly increased muscle growth compared to consuming more than 4 hours later.

比起超過 4 小時後攝取，的確可以大幅增加肌肉生長

Along with muscle growth, strength and energy levels increased as well.

伴隨肌肉增加的，還有力氣和能量

However, there might be some problems with these studies.

然而，這些研究可能有些問題

Nutrition and fitness experts Alan Aragon and Brad Schoenfeld

營養和健身專家 Alan Aragon 和 Brad Schoenfeld

found a couple of alarming problems.

發現幾個令人擔憂的問題

They pointed out that in the majority of these studies,

他們指出大部份的研究

the subjects consisted of only elderly males or untrained young males,

受試者都只有老年男性和未受訓練的年輕男性，

making the results unsubstantial for any other demographic.

使研究結果對其他人來說並不實用

Another problem they found is that in most cases,

另外一個他們發現的問題是，大多數案例中，

tested subjects were consuming way more protein than their controlled counterparts,

受試者所攝取的蛋白質遠超過其他對照組

skewing results in their favor.

讓結果變成對攝取較多蛋白質的受試者有益

On top of these problems,

除了這些問題之外，

there are also several studies that do not show any benefit to a post-workout meal.

還有很多沒有佐證健身後的飲食能帶來益處的研究

With all this being said, having a post-workout meal still isn't really a bad thing.

聽了這麼多說法，其實健身後吃東西也不是什麼壞事

Just having any sort of planned protein consumption can improve your fitness results.

有計畫性的攝取蛋白質真的可以提升你的健身效果

Whether you plan to have a post-workout meal or not, just know that,

不管你是否要執行健身後飲食的理論，你只要知道

at the end of the day, it wouldn't hurt!

不管如何，它都無傷大雅

Let us know your opinions about post-workout meals in the comment section below.

在底下的留言區留下你對健身後飲食的看法吧！

and for more future Picture Fit videos, don't forget to subscribe!

想看更多Picture Fit的影片，記得訂閱喔！