三文鱼富含欧米伽3不饱和脂肪酸,而且还有丰富的瘦肉蛋白——是肌肉的恢复和生长的重要部分。如果你在下午的早些时候或是晚些时候锻炼的话,可以在午餐或是晚餐的时候做些三文鱼来吃。“要保证在运动后的45分钟内摄入蛋白质,帮助身体得到充分的补充和力量的恢复。” Carlucci 建议道。
8. SWEET POTATOES
红薯
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. 在运动后的饮食中加入红薯,告别肌肉酸痛。
“这种富含淀粉的蔬菜,能够为剧烈运动后的身体消耗,补充糖元存储,富含贝塔胡萝卜素和维他命C,保持身体健康强壮。” Carlucci 说。(推荐)直接烤着吃,或者将它们切片加入橄榄油和调料放置在烤箱中烘培。可以尝试用大量的盐、胡椒、大蒜、红辣椒、辣椒粉、大蒜粉、加入或者只加肉桂粉。
9. GREEN TEA
绿茶
"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.
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