在运动后吃什么食物和饮食方式对身体是有帮助的？

Health is Life!
The foods which provide proteins and carbohydrates are best after exercises such as Banana shakes, smoothies, Goat meat (as it does not increase BP) and you also have to eat fruits and vegetables as well because diet must have roughage in it. Another thing that I want to mention here is you should not eat junk food or limit them as much as you can.
 
运动后吃提供蛋白质和碳水化合物的食物是最好的，如香蕉奶昔，冰沙，山羊肉(因为它不会增加血压)，你也必须吃水果和蔬菜，因为饮食中必须有粗粮。我想在这里提到的另一件事是，你不应该吃垃圾食品或尽可能地限制自己吃垃圾食品。
 
Kyle Yeager
You can have a keto smoothie after your workout; it's healthy and can help you maintain your weight.
If you don't have a keto smoothie recipe, I recommend watching this video from Keto Connect, which has a lot of lovely Beautiful Keto Smoothie recipes.
 
你可以在锻炼后喝一杯奶昔；这样是健康的，可以帮助你保持体重。
如果你没有奶昔的食谱，我推荐你看这个视频，里面有很多美味的奶昔食谱。
 
Emerenciana Malayas
Yogurt and fruit, peanut butter sandwich, low-fat chocolate milk, and pretzels. Post-workout recovery smoothie. Turkey on whole grain bread with vegetables
 
酸奶和水果，花生酱三明治，低脂巧克力牛奶和椒盐卷饼。用于运动后恢复的奶昔。全麦面包配火鸡和蔬菜
 
Prosepline
How Should Nutrition Be Before And After Sports?
One of the most frequently asked questions to dietitians by individuals who do sports: "What should I eat before and after sports?" Although the answer depends on the individual and the activity, there are some general points. Nutrition recommendations in sports nutrition are generally for professional athletes. So we can talk about special nutrition strategies for an endurance athlete, a bodybuilder, or athletes preparing for a competition. Other than that, if you are exercising for general health and wellness and your goals are more modest, then you probably do not need a special nutrition strategy. Each macronutrient has a specific role before and after sports. What is the Importance of Carbohydrates While Doing Sports?
What is the Importance of Fats While Doing Sports?
How Should Water Consumption Be While Doing Sports?
How Should Pre-Sport Nutrition Be?
How Should Nutrition After Sports Be?
Are Vitamin or Mineral Supplements Necessary for Athletes?
 
运动前后应该如何保证营养？
运动人士向营养师最常问的问题之一是:“运动前后我应该吃什么？” 虽然答案取决于个人和自己的运动量，但有一些普遍的观点。运动营养中的营养建议通常是针对职业运动员的。所以我们可以谈论耐力运动员、健美运动员或准备比赛的运动员的特殊营养策略。除此之外，如果你是为了一般的健康而锻炼，而且你的运动目标是比较温和的，那么你可能不需要特殊的营养策略。每种常量营养素在运动前后都有特定的作用。做运动时碳水化合物的重要性是什么？
运动中脂肪的重要性是什么？
运动时应该如何消耗水？
运动前的营养补充应该如何？
运动后的营养补充应该是什么？
运动员是否需要补充维生素或矿物质？
 
Dhanush Ashok
The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery.
Dairy protein
According to research published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise.
Other than milk, dairy products rich in protein include:
Greek yogurt
ricotta cheese
cottage cheese
kefir
In fact, a 1 cup serving of low-fat kefir contains of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet.
In 2007, some researchers found that milk-based proteins are
than soy-based proteins at promoting the growth of muscle proteins after resistance exercise.
The researchers concluded that while both milk and soy proteins help a person to maintain and build muscle mass, milk proteins were more effective at supporting the quick growth of lean muscle mass.
 
以下是一些食物和化合物的例子，它们可以帮助身体快速吸收营养，加速恢复。
乳制品蛋白质
根据2017年发表的一项研究，只需9克牛奶蛋白就足以刺激肌肉中的蛋白质合成，有助于运动后的恢复。
除牛奶外，富含蛋白质的奶制品包括：
希腊酸奶酪
里科塔奶酪
白软干奶酪
（由牛奶发酵而成的）开非尔
事实上，一杯低脂的开非尔含有高质量的蛋白质。这些蛋白质可以修复新的细胞，尤其是肌肉中的细胞。这些蛋白质还含有所有必需的氨基酸，这些氨基酸只能通过饮食获得。2007年，一些研究人员发现，在抵抗运动后，牛奶蛋白质比大豆蛋白质更能促进肌肉蛋白质的生长。研究人员得出结论，虽然牛奶和大豆蛋白都能帮助一个人保持和塑造肌肉，但牛奶蛋白更能有效地支持瘦肌肉的快速增长。
 
Blue Healthy World
Chocolate milk.
“Chocolate milk has everything you need after a workout—carbs, protein, fluids and electrolytes,” says Collingwood. In fact, consuming milk after exercise enhances muscle protein synthesis and rehydration, replenishes glycogen stores and eases post-exercise muscle soreness, according to a review of scientific research in a 2019 issue of the European Journal of Sport Science.
 
巧克力奶
“巧克力牛奶有你锻炼后需要的所有东西——碳水化合物、蛋白质、液体和电解质，”科林伍德说。事实上，根据《欧洲体育科学杂志》2019年一期的一篇科学研究综述，运动后饮用牛奶可以促进肌肉蛋白质合成和补水，补充糖原储存，缓解运动后肌肉酸痛。
 
Icon for Blue Healthy World
Eggs and whole-grain toast. Whether they’re hardboiled, scrambled, poached or in a vegetable omelet, eggs are a stellar source of protein (with an average of nearly 11 grams of protein for a large one). Meanwhile, toast provides high-quality carbs.
A smoothie
[Made with whey protein powder, coconut water, fruit and vegetables]. The fruit and veggies contain antioxidants that protect cells from exercise-induced damage, and the protein helps with muscle repair, says Collingwood. Whey protein, in particular, significantly reduces post-exercise blood levels for biomarkers of muscle damage due to strength training, according to a 2020 study in Nutrients.
Dried fruit and nuts with a serving of tart cherry juice.
The fruit and nuts provide carbs, protein and healthy fats, and the cherry juice may help with post-exercise muscle soreness, says Bonci. In fact, research has found that consuming Montmorency cherry juice, which contains phytochemicals with antioxidant and anti-inflammatory properties, improves the recovery of muscular strength after intensive strength-training exercise.
Yogurt, berries and a sprinkling of granola.
The combination of yogurt, which is high in protein, and berries, which contain carbs and antioxidants, replenishes your muscles’ glycogen stores and assists with muscle recovery, says Collingwood. The granola adds crunch and flavor.
 
鸡蛋和全麦吐司。无论是煮熟的、炒的、水煮的还是蔬菜煎蛋卷，鸡蛋都是蛋白质的主要来源(一个大鸡蛋平均含有近11克蛋白质)。同时，吐司提供高质量的碳水化合物。
奶昔[由乳清蛋白粉，椰汁，水果和蔬菜制成]。科林伍德说，水果和蔬菜中含有抗氧化剂，可以保护细胞免受运动损伤，蛋白质有助于肌肉修复。根据《营养素》杂志2020年的一项研究，乳清蛋白尤其能显著降低运动后血液中因力量训练导致的肌肉损伤水平。
干果和坚果配酸樱桃汁。
水果和坚果提供碳水化合物、蛋白质和健康脂肪，樱桃汁可以帮助缓解运动后的肌肉酸痛，Bonci说。事实上，研究发现，樱桃汁含有抗氧化和消炎的植物化学物质，可以促进高强度力量训练后肌肉力量的恢复。
酸奶，浆果，还有一点格兰诺拉麦片。
科林伍德说，富含蛋白质的酸奶和含有碳水化合物和抗氧化剂的浆果的组合，可以补充你肌肉中的糖原储存，帮助肌肉恢复。格兰诺拉麦片增加了嚼劲和味道。
 
Atik
Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished and eating after exercising can help to restore energy levels. Apart from Protein Shakes and other supplements, You can eat whole foods like Rice, Potatoes, Chicken, Eggs, Meat, Dairy and Veggies as they are great source Protein, Fats, Carbs and Fibers.
 
体育活动消耗大量能量。如果没有补充能量，身体就很难恢复，运动后吃东西有助于恢复能量水平。除了蛋白质奶昔和其他补充剂，你可以吃的食物，如大米、土豆、鸡肉、鸡蛋、肉类、乳制品和蔬菜，因为它们是蛋白质、脂肪、碳水化合物和纤维的极佳来源。
 
Lavos Performance
Good post-workout food choices include:
Yogurt and fruit.
Peanut butter sandwich.
Low-fat chocolate milk and pretzels.
Post-workout recovery smoothie.
Turkey on whole-grain bread with vegetables.
 
运动后的不错的食物选择包括：
酸奶和水果。花生酱三明治。低脂巧克力牛奶和椒盐卷饼。运动后用于恢复的奶昔。全麦面包配火鸡肉和蔬菜。
 
Fitness & Healthy Foods
Fruits or a protein shake are good options. Do not ruin your workout with pizza, or ice cream etc.
 
水果或蛋白质奶昔都是不错的选择。不要用披萨或冰淇淋等破坏你的锻炼计划。
 
Joji Kin
You can eat a variety of foods and a healthy diet after exercising.
A high-carbohydrate diet is recommended for improving your performance on a long-term basis.
A healthy diet may include a high carbohydrate intake from carbohydrates such as grains, potatoes, fruits, and sugarcane.
The carbohydrates are stored as glycogen in the muscles and liver. Carbohydrates should be taken in before and during exercise to keep the glycogen stores full.
Athletes who exercise for longer periods of time should make sure to eat carbohydrates every few hours after an intensive workout.
The glycogen storage capacity is enough to last for about 2 days, but the sportsman may need more carbohydrates during this period.
A high-protein diet is often recommended after exercise that includes weight training or strength exercises. This type of exercise leads to the loss of muscles or protein, so it is recommended that 10-20% of calories come from protein.
Since protein contains amino acids that are used for building muscles, insufficient protein diets after training can reduce muscle growth, but athletes have a higher need for proteins than others.
It is also important to remember that the body can not store protein, so daily intakes are recommended for optimal muscle development.

运动后你可以吃各种各样的食物和健康的饮食。
推荐食用高碳水化合物的食品，这样能够长期提高你的身体指标。
健康的饮食方式可能包括从谷物、土豆、水果和甘蔗等碳水化合物中摄取大量的碳水化合物。
碳水化合物以糖原的形式储存在肌肉和肝脏中。在运动前和运动中应摄入碳水化合物，以保持糖原的充分储存。
长时间运动的运动员应确保在高强度运动后每隔几小时补充一次碳水化合物。
糖原的储存能力足以维持2天左右，但运动员在此期间可能需要更多的碳水化合物。
在进行重量训练或力量训练后，通常推荐高蛋白饮食。这种类型的运动会导致肌肉或蛋白质的损失，所以建议补充的10-20%的卡路里来自蛋白质。
由于蛋白质中含有用于锻炼肌肉的氨基酸，如果训练后饮食中蛋白质含量不足，肌肉的生长就会减慢，但运动员对蛋白质的需求比其他人更高。
同样重要的是要记住，身体不能储存蛋白质，所以建议每天摄入蛋白质以利于最佳的肌肉发育。

A healthy diet with reduced carbohydrates is sometimes used by athletes who want to reduce fat in the body.
However, this approach can negatively affect performance.
It's good to listen to your body when you eat a balanced diet after exercising because it tells you what kind of food you need.
However, if you do not listen to your body and eat a balanced diet after exercise, you will recover from the workout well enough.
A healthy diet with reduced carbohydrates is sometimes used by athletes who want to reduce fat in the body.
However, this approach can negatively affect performance.
It's good to listen to your body when you eat a balanced diet after exercising because it tells you what kind of food you need.
However, if you do not listen to your body and eat a balanced diet after exercise, you will recover from the workout well enough.
The answer is that everything depends on your activity level.
If you are an athlete who exercises for hours every day then you should eat carbohydrates (such as potatoes, rice, pasta) and proteins (meat, eggs) every few hours.
If you are not an athlete then just have a balanced diet.
Carbohydrates are the body's main energy source so if you do not feed your body with them they will use your muscles for energy which is very destructive in the case of athletes.
 
减少碳水化合物的健康饮食方式有时被想要减少体内脂肪的运动员采用。
然而，这种方法会对身体产生负面影响。
当你在运动后补充均衡的食物时，“倾听”你的身体是有必要的，因为它会告诉你你需要补充什么样的食物。
然而，如果你不听从你的身体，在锻炼后补充均衡的食物，你会从锻炼中恢复得足够好。
答案是一切都取决于你的运动水平。
如果你是一个每天运动数小时的运动员，那么你应该每隔几小时补充碳水化合物(如土豆、米饭、意大利面)和蛋白质(肉、蛋)。
如果你不是运动员，那就保持均衡的饮食。
碳水化合物是身体主要的能量来源，所以如果你不补充碳水化合物，它们会用你的肌肉提供能量，这对运动员来说是非常有害的。
 
Belin Nk
Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise. Consuming carbohydrates as part of a post-workout snack also helps to promote glycogen storage. Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa.
 
食用富含碳水化合物的食物可能是减少运动后免疫力下降的最好方法。将碳水化合物作为运动后饮食的一部分，也有助于促进糖原的储存。红薯、谷物和水果都含有大量有益健康的碳水化合物，藜麦也是如此。
 
Sajal Gupta
After exercise your body needs instant energy which we get from simple carbs I.e Banana, rice etc and high protein foods like paneer, tofu, sprouts, milk etc、
 
运动后，你的身体需要从简单的碳水化合物中获得即时能量，比如香蕉、大米等，以及高蛋白食物，比如奶酪、豆腐、豆芽、牛奶等，
 
Food Exploits
I presume without knowing any characteristics, that you are a standard American, and that you have a standard level of sedentary non-activity and eat the SAD- standard American diet.
It is, therefore, not necessary to eat any particular food, and no specific dietary requirements exist. When you're walking from across a parking lot and taking the stairs, not the elevator, you are still not exercising.
Strenuous exercise, as a lifestyle, say, because your occupation is a brick layer, or you work for a moving company, would require extra energy, which should come from whole food.
Doughnuts, fruit juice, Starbucks’ lattes, burgers and fries, these are treats, and should be consumed only under duress in extenuating circumstances- you haven't eaten in a day and a half, and you still have a power outage. Or, you knew you were going to the coffee shop with your Mama, and you walked from home, ate three eggs for breakfast, had a pile of raw undressed veggies for dinner the night before, and you had only half a lunch before that. Only active military and extreme athletes need extra carbohydrate.
 
在不知道任何特征的情况下，我假定你是一个标准的美国人，你有一个标准水平的久坐不动和标准的美国饮食的习惯。
因此，没有必要吃任何特定的食物，也没有特定的饮食要求。当你从停车场出来走楼梯而不是坐电梯的时候，你仍然没有锻炼。
剧烈运动，作为一种生活方式，例如，因为你的职业是砌砖工人，或者你为一家搬家公司工作，将需要额外的能量，这应该来自天然食品。
甜甜圈、果汁、星巴克拿铁、汉堡和薯条，这些都是零食，只有在不得已的情况下才应该吃——比如你已经一天半没吃东西了，而且还停电了。或者，你知道你要和妈妈一起去咖啡店，然后你从家里走出来，早餐吃了三个鸡蛋，前一晚吃了一堆未经处理的生蔬菜，而在那之前你只吃了半顿午饭。只有现役军人和极限运动员才需要额外的碳水化合物。
 
Nichole Sajulga
* Yogurt and fruits * Peanut butter sandwich * Low-fat chocolate milk and smoothie * Turkey on whole-grain bread with vegetables
 
*酸奶和水果*花生酱三明治*低脂巧克力牛奶和奶昔*全麦面包配火鸡和蔬菜
 
ADZBuzz
Should I Eat Before A Workout?
There are arguments for and against eating before a workout, but in my opinion you should eat at regular times (breakfast, lunch, and dinner) and train around this. Have a banana or a protein bar about 20 minutes before train, or something with slow release carbs depending on what exercise you are doing.
What’s The Best Thing To Eat After A Workout?
It’s great to replenish yourself with protein and carbs. But please do not think that you need to consume a protein shake within 30 minutes. The evidence shows that you’re fine if you consume your recovery meal within a couple of hours. In addition to the above, blueberries, bananas, sweet potato, eggs, or a handful of fruit and nuts are great. After a workout, it is also important to rehydrate, so drink lots of water.
 
我应该在锻炼前吃东西吗？
在锻炼前吃东西有很多的争论，但在我看来，你应该在正常的时间吃东西(早餐、午餐和晚餐)，并围绕这一点进行训练。在训练前20分钟吃一根香蕉或蛋白质棒，或者吃一些碳水化合物释放缓慢的食物，这取决于你在做什么运动。
锻炼后吃什么最好？
补充蛋白质和碳水化合物是很好的。但请不要认为你需要在30分钟内喝一杯蛋白质奶昔。证据表明，如果你在几个小时内吃完恢复餐，你的身体会恢复的很快。除此之外，蓝莓，香蕉，红薯，鸡蛋，或者一把水果和坚果都是不错的选择。锻炼后补充水分也很重要，所以要多喝水。
 
Giuseppe
Post Workout Snack
What to eat after training? This is one of the main questions that plague many sportsmen and gym-goers. The doubts arise from the awareness that the various foods not only for composition, but also for digestive needs, and that all these characteristics must be adapted to the needs of the individual athlete.
The choice of the post-workout snack should be made respecting some variables; these conditions: training goal, pathological conditions, needs of the organism, frequency and intensity of training in the rest of the day, personal tastes and comfort.
Having said that, it is necessary to specify that post-workout snack has 4 functions:
It supports the body from an energetic point of view and, at times, restores the glycogen stores
Reduces - slows down - stops muscle catabolism
Relieves the sense of appetite while waiting for the main meal
It favors the supply of water and non-energetic nutritional molecules: fibers, vitamins, mineral salts, phenolic antioxidants, phytosterols, lecithins, etc.

锻炼后吃食物
训练后吃什么？这是困扰许多运动员和健身爱好者的主要问题之一。人们困扰的原因是，人们意识到各种各样的食物不仅是为了补充营养，也是为了消化的需要，而且所有这些特点都必须适应每个运动员的需要。
运动后食物的选择应该考虑到一些变量；这些条件：训练目标、病理条件、机体的需要、一天中其余时间训练的频率和强度、个人口味和舒适度。
话虽如此，有必要明确指出运动后的食物有4种功能：
从精力充沛的角度支持身体机能，有时能够恢复糖原储存
减少-减缓-停止肌肉分解代谢
在等待正餐的时候缓解食欲
有利于水和非能量营养分子的供应：纤维、维生素、矿物盐、酚类抗氧化剂、植物甾醇、卵磷脂等。

When to Consume the Post Workout Snack?
Many would reply: "After training!". However, the discussion is not so superficial, given that the time elapsed between the interruption of motor effort and the introduction of nutritional molecules is the key to many food strategies. On the other hand, as often happens, many of these strategies are diametrically opposed to each other! So which is the most correct?
A first current of thought believes that the post-workout snack should take full advantage of the body's anabolic window. This "moment" - generally proportional to the extent of the previous athletic effort (volume and intensity) - can be superimposed on the duration of the first phase of EPOC (Excess Postexercise Oxygen Consumption) and is excellent in the first 15 'from the end of the effort; after which it gradually fades. Among the various metabolic reactions typical of the circumstance, in principle there is a remarkable capacity of glucose reception of the muscle even WITHOUT the intervention of insulin; obviously, the greed of the fiber cells is still sensitive to the release of the hormone. In short, some athletic trainers and sports dieticians suggest taking the post-workout snack when you are still "out of breath" or at most in the locker room, to increase the speed of restoring glycogen stores and interrupt the muscle catabolic process.
Other professionals, on the other hand, base their choice on different aspects that characterize the EPOC; these are: the increase in basic energy expenditure and the increase in the release of somatotropin (growth hormone or GH). The latter mediator, which increases as blood sugar decreases, plays a glycogenolysis role during exercise (to increase blood sugar) but, at the same time, prevents (as far as possible ...) excessive muscle catabolism. With the support of GH it would therefore be possible to take full advantage of the increase in basal metabolism by postponing the post-workout snack until more than 60-120 'from the end (that is, once the first phase of the EPOC is over).
As can be deduced, the choice of one or the other method depends very much on the obxtive pursued; the first case mainly concerns bodybuilders in the hypertrophy phase and athletes who practice more than 4-5 workouts per week. The second, mainly bodybuilders in the cutting phase (definition), those who practice fitness for slimming purposes or athletes who have to reach the weight of a certain category.

什么时候补充食物？
很多人会回答:“训练之后！” 然而，考虑到从停止运动到补充营养分子之间的时间间隔是许多饮食策略的关键，讨论这个问题就不是那么肤浅了。另一方面，正如经常发生的那样，许多这些饮食策略是完全相反的！那么哪一个是最正确的呢？
第一种观点认为，锻炼后应该充分利用身体的合成代谢窗口来补充食物。这个“时刻”——通常与之前运动的程度(量和强度)成正比——可以叠加在EPOC(运动后过量耗氧量)的第一阶段的持续时间上，并且在运动结束后的前15分钟表现明显；之后，就会逐渐消失。在这种情况的各种典型代谢反应中，原则上，即使没有胰岛素的干预，肌肉也有显著的葡萄糖接受能力；显然，纤维细胞对激素的释放仍然敏感。简而言之，一些运动教练和运动营养学家建议，当你仍然运动的“喘不过气”或在更衣室时，补充运动后食物，以加快恢复糖原储存的速度，并中断肌肉分解代谢过程。
另一方面，其他专业人士根据EPOC的不同特点进行选择；它们是：基本能量消耗的增加和生长激素(生长激素或GH)释放的增加。后一种介质，随着血糖降低而增加，在运动中起糖原分解作用(增加血糖)，但同时，也(尽可能地……)防止过度的肌肉分解代谢。因此，在生长激素的支持下，可以将锻炼后的食物补充推迟到运动结束后60-120分钟(即EPOC的第一阶段结束)，这样可以充分利用基础代谢的增加。可以推断，选择一种方法或另一种方法在很大程度上取决于所追求的目标；第一种方式主要涉及处于肥胖期的健美运动员和每周锻炼4-5次以上的运动员。第二种方式主要是处于减肥阶段的健美运动员，以减肥为目的的健身者或必须达到某一类体重的运动员。

In any case, it is better to keep in mind that the post-workout snack becomes essential only when it requires a certain immediacy, that is in the first case. In the second, when the end of the session is placed close to the main meals, there is no need to consume it.
Nutritional Composition of the Post Workout Snack
"What is the most correct nutritional composition of the post workout snack?" As for the previous question, also in this circumstance the answer is: "it depends ...".
Taking into account the subjective nutritional needs, according to the goal and the type of training, the meals to be consumed after physical effort can be carbohydrate or protein prence, with a variable speed of entry into the circulation, and an equally lipid percentage.
Assuming that the goal is to promote the anabolism of carbohydrates as quickly as possible, the post-workout snack will be early, almost entirely based on medium-high glycemic index carbohydrates, with very few fibers, proteins and lipids (they could be recommended some branched-chain amino acids of supplementary support). So, fruit juices, rice cakes, rusks, boiled potatoes, ripe bananas, boiled white rice, etc. A second protein and lipid-based post-workout snack cannot be excluded, to be taken after about 1-2 hours apart; this is the case of: yogurt, tuna, cooked egg white, lean cold cuts (possibly slightly salty), roast beef and a few oil seeds (almonds, walnuts, hazelnuts, pistachios, pine nuts etc.).
 
无论如何，最好记住，锻炼后的零食只有在需要一定的即时性时才必不可少，也就是在第一种情况下。在第二种情况下，当运动结束后很快就要补充主食，就没有必要再补充食物了。
“运动后食物的正确营养成分是什么？” 和上一个问题一样，在同样的情况下，答案是：“这取决于……”。
考虑到人体的营养需要，根据训练的目标和类型，体力劳动后所补充的食物可以是碳水化合物或蛋白质，以及一定百分比的脂肪。
假设运动的目标是尽快促进碳水化合物的合成代谢，那么运动后就应该及时补充食物，这些食物几乎完全基于中高血糖指数的碳水化合物，含有很少的纤维、蛋白质和脂类(可以推荐一些补充支持的支链氨基酸)，比如，果汁，米饼，煮土豆，香蕉，煮白米饭等。另一种基于蛋白质和脂质的运动后食物也是需要的，这些食物每隔1-2小时吃一次；比如：酸奶、金枪鱼、煮蛋白、瘦冷切肉(可能有点咸)、烤牛肉和一些油籽(杏仁、核桃、榛子、开心果、松子等)。