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  • Avid gym goers and body builders know full well that they need to have a post-workout meal

    健身狂熱者都知道運動後要進食

  • 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!

Avid gym goers and body builders know full well that they need to have a post-workout meal

健身狂熱者都知道運動後要進食

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B1 中級 中文 美國腔 健身 攝取 肌肉 飲食 蛋白質 研究

鍛鍊後的奶昔和鍛鍊後的飲食--有幫助嗎? (Post Workout Shake and Eating After Your Workout - Does It Help?)

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    Katharina Yang 發佈於 2021 年 01 月 14 日
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