? ? ?Usually you look for certain foods in hopes of losing your love handles or packing on slabs of muscle. But you can just as easily fuel your body with foods and drinks that can do those things—plus boostrecovery. You don't have to hobble around for days after you hammer your legs if you choose the right post-workout eats. Here, nutritionist Kristen Carlucci, RD, highlights a range of foods you can eat at every meal of the day so you can enhance your workout recovery whether you like to exercise first thing in the morning, in the afternoon, or at night. Stock your fridge and pantry with these ingredients, and start feeling the difference.

　　你總是想找到某樣食物，希望可以減掉腰間的贅肉或是增加一大塊肌肉。僅僅通過食物和飲料就能讓你的身體機能煥發(fā)活力，還能幫助促進(jìn)恢復(fù)。在你腿部鍛煉以后，只要選對食物就不必忍受由于(鍛煉之后的酸痛)而走路一瘸一拐。這里我們請到了營養(yǎng)學(xué)家Kristen Carlucci，列舉我們每餐都可以吃的東西。這些食物可以幫助我們運動后的恢復(fù)，不管你是喜歡一早上，下午或者是晚上鍛煉。把這些食物儲藏在冰箱或者食品儲存室，然后開始感受不同。

　　1. COTTAGE CHEESE

　　茅屋芝士

　　"Cottage cheese provides two different types of protein: whey and casein," Carlucci says. "While whey protein is most known for its role in replenishing muscles quickly post-workout, casein is a much slower-acting protein, making cottage cheese an ideal snack before [you work out] because it allows your muscles to continue recovering even as you sleep." Cottage cheese is also packed with live cultures (good bacteria) that helps break down and absorb nutrients that can help make you bigger and stronger. Eat it plain or topped with fruit for breakfast or a midday snack.

　　Carlucci說：茅屋芝士提供兩種蛋白質(zhì)，乳清和干酪素。乳清蛋白以其運動后能快速補充蛋白質(zhì)而出名，而干酪素則是一種緩慢作用的蛋白質(zhì)，在你運動之后，茅屋芝士是一種最為理想的零食，因為它可以在你運動之后幫助你的肌肉機能持續(xù)恢復(fù)，甚至在你睡覺的時候。茅屋芝士富含活性物(益生菌)，能夠幫助(緩解)酸痛同時幫助吸收營養(yǎng)，讓你變得更加高大強壯。(推薦)干吃或是加點水果作早餐或是中午的零食。

　　2. TART CHERRIES

　　酸櫻桃

　　Research from Journalof the International Society of Sports Nutrition and more published in Antioxidants in Sport Nutrition suggests tart cherry juice can minimize post-run muscle pain, delay time to fatigue, and promote muscle recovery for runners; it also has the potential to improve performance and reduce post-exercise recovery time for lifters. You can also snack on the dried fruit. "Eating dried tart cherries after workouts can dramatically reduce muscle breakdown, pain, and inflammation within the body," Carlucci says. Eat them plain, or add some to post-workout oatmeal or salads.

　　從國際運動營養(yǎng)學(xué)會期刊的等發(fā)表的研究運動營養(yǎng)中的抗氧化劑中提出，酸櫻桃汁能夠減少跑步后的肌肉酸痛，延長運動時間，不易感到疲勞，促進(jìn)跑步者的肌肉恢復(fù)。對于舉重者來說，能夠幫助潛在地提高運動成績，減少運動后的恢復(fù)時間。你同樣可以把酸櫻桃果干當(dāng)作零食，運動后食用以及對于肌肉拉傷、酸痛，以及身體的炎癥，有顯著的減輕效果。(推薦)干吃或者加一些適合運動后食用的燕麥片和沙拉。

　　3. MāNUKA HONEY

　　麥盧卡蜂蜜

　　Mānuka honey isn't the same sticky stuff you have in your pantry. It's a monofloral honey, meaning it predominantly comes from the nectar of one plant species called the Mānuka bush in New Zealand. Mānuka honey has a distinctive flavor that's milder than typical honey; it's also much thicker. It's considered one of the most beneficial forms of honey in the world. "Mānuka honey is a potent anti-inflammatory that helps to suppress exercise-induced inflammation in the body," Carlucci says. "It’s also rich in carbohydrates, which are needed to refill glycogen stores and deliver protein to your muscles." Try drizzling some onto yogurt, or into tea.

　　麥卡盧蜂蜜和你食品儲存柜中的蜂蜜不同，它是一種特別的蜂蜜，主要源自于新西蘭麥盧卡灌木開花時所采集的蜂蜜。它具有一種獨特的口感，比一般的蜂蜜更加溫和且黏稠，是世界上公認(rèn)的最有營養(yǎng)的蜂蜜之一。麥盧卡蜂蜜具有有效地抗炎作用，能夠幫助緩解運動后引起的身體發(fā)炎。Carlucci說，“這種蜂蜜含有豐富的碳水化合物，能夠幫助體內(nèi)恢復(fù)糖元的存儲，向你的肌肉輸送蛋白質(zhì)?！痹囍芤恍┰谀愕乃崮袒蚴悄愕牟杷小?/p>

　　4. NUTS & SEEDS

　　堅果和種子

　　"Nuts and seeds provide essential Omega-3 fatty acids to fight inflammation, protein for muscle synthesis and growth, electrolytes for adequate hydration, and zinc to boost immunity (just to name a few)," Carlucci says. Not only are nuts and seeds a great source of protein and fiber for vegans and vegetarians, they're also the perfect plant-based snack for meat-eaters on the go.

　　“堅果和種子能夠提供對抗炎癥重要的歐米伽3不飽和脂肪酸，它所含的蛋白質(zhì)幫助肌肉的生成和生長，電解質(zhì)用于充足的水化，鋅則可以用來提高免疫力(只是列舉了其中一部分)，” Carlucci如是說。來自堅果和種子不僅提供優(yōu)質(zhì)蛋白資源，其中的膳食纖維同樣適用于素食主義和嚴(yán)格的素食主義者。而且對于喜歡吃肉的人來說也是不錯的素食零食。

　　5. TURMERIC

　　姜黃

　　Turmeric is full of the inflammation-fighting antioxidant curcumin, which has been shown to decrease what’s called delayed onset muscle soreness, according to research published in the European Journal of Applied Physiology. "Compounds in this spice help reduce muscle damage and inflammation, and promote muscle repair, guaranteeing a higher level of athletic performance" Carlucci explains. Carlucci suggests adding turmeric into soups or making a turmeric latte (also called “golden milk”) by combining 2 cups heated cow or almond milk + 1 teaspoon turmeric + 1 teaspoon ginger.

　　姜黃富含抗炎癥和抗氧化劑的姜黃素，通常用來減輕遲發(fā)性肌肉痛，根據(jù)發(fā)表在《歐洲應(yīng)用生理學(xué)》雜志上面的研究“這種植物成分能夠狗幫助減輕肌肉損傷和炎癥，促進(jìn)肌肉修復(fù)，確保運動員有高水準(zhǔn)的表現(xiàn)?！?Carlucci 解釋道。(推薦)在湯里加入姜黃素，或者做姜黃拿鐵(也叫“黃金牛奶”)，即在熱牛奶或者熱杏仁奶中加入一茶匙姜黃粉，和一茶匙生姜粉。

　　6. SPINACH

　　菠菜

　　"Spinach is one of the most popular superfoods out there, and for good reason: This antioxidant powerhouse fights free radicals in your body to not only prevent serious diseases like cancer and heart disease, but also quickly rebound from strenuous exercise," Carlucci says. It's also an excellent diet staple for promoting good health and strengthening your muscles (it has to do with its nitrates), according to this study from the Karolinska Institute in Stockholm. Make it the base of your salads, a side to your dinner, or toss a handful in your smoothie.

　　菠菜作為最流行的超級食物之一，自然有其優(yōu)勢?？寡趸M織可以有效對抗身體的自由基，不僅可以有效的預(yù)防嚴(yán)重的疾病像癌癥和心臟疾病，而且還可以讓你從鍛煉的疲勞中恢復(fù)。根據(jù)斯特哥爾摩Karolinska學(xué)院的研究，菠菜作為一種極佳的減肥主食，能夠促進(jìn)身體健康，強韌你的肌肉。(推薦)做沙拉的主菜，或是你晚餐的輔食，還可以扔一把在你的奶昔中一起食用。

　　7. SALMON

　　三文魚

　　"Salmon contains inflammation-fighting omega-3 fatty acids, plus it's packed with lean protein—a key component for muscle restoration and building," Carlucci says. If you're working out in the early or late afternoon, cook up some salmon for lunch or dinner. "Just make sure to always eat protein within 45 minutes after your workout for adequate recovery and strength," Carlucci advises.

　　三文魚富含歐米伽3不飽和脂肪酸，而且還有豐富的瘦肉蛋白——是肌肉的恢復(fù)和生長的重要部分。如果你在下午的早些時候或是晚些時候鍛煉的話，可以在午餐或是晚餐的時候做些三文魚來吃?！耙ＷC在運動后的45分鐘內(nèi)攝入蛋白質(zhì)，幫助身體得到充分的補充和力量的恢復(fù)?！?Carlucci 建議道。

　　8. SWEET POTATOES

　　紅薯

　　Add sweet potatoes to your post-workout meal and you can say goodbye to sore muscles. "The starchy vegetable replenishes glycogen stores, which become depleted after a tough workout, and are a great source of beta carotene and vitamin C to keep your body healthy and strong," Carlucci says. Bake them on the grill or slice them up and cook in the oven with olive oil and spices. Experiment with lots of salt and pepper, garlic, paprika, chili powder, garlic powder, and/or cinnamon. 在運動后的飲食中加入紅薯，告別肌肉酸痛。

　　“這種富含淀粉的蔬菜，能夠為劇烈運動后的身體消耗，補充糖元存儲，富含貝塔胡蘿卜素和維他命C,保持身體健康強壯?！?Carlucci 說。(推薦)直接烤著吃，或者將它們切片加入橄欖油和調(diào)料放置在烤箱中烘培。可以嘗試用大量的鹽、胡椒、大蒜、紅辣椒、辣椒粉、大蒜粉、加入或者只加肉桂粉。

　　9. GREEN TEA

　　綠茶

　　"Green tea is abundant in anti-inflammatory antioxidants making it the ideal pre- or post-workout drink to prevent muscle and cell damage related to exercise," Carlucci says. "It also helps athletes stay hydrated, which is vital for training and recovery." Drink it hot or cold.

　　“綠茶含有大量的抗炎癥和抗氧化劑，是運動前后最理想的飲料，用來防止由于運動造成的肌肉和細(xì)胞的損傷，” Carlucci 說，“綠茶能夠使運動員不脫水，這對于訓(xùn)練和恢復(fù)是非常重要的。”(推薦)冷熱飲用皆可。

　　10. CACAO

　　可可

　　"Cacao has high levels of antioxidants, magnesium, and B-vitamins to reduce stress in our bodies related to exercise, balance electrolytes, and boost energy levels," Carlucci says. Those antioxidants, called flavanols, are even able to boost the production of nitrous oxide in your body, causing your blood vessel walls to relax and open—lowering blood pressure and promoting overall health. Add some cacao nibs to your smoothie, or add a scoop of cacao powder into a glass of milk post-workout.

　　“可可的抗氧化劑、鎂、維他命B群的含量很高，減輕鍛煉后帶來的壓力，平衡電解質(zhì)，提升能量” Carlucci 說，這些抗氧化劑叫黃烷醇，刺激你體內(nèi)的一氧化二氮生成，讓血管壁舒張放松，降低血壓促進(jìn)整體健康。(推薦)運動后，可以加一些可可豆瓣到你的奶昔，或者在牛奶中加一勺可可粉來食用。

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