蛋白質(zhì)是運(yùn)動前吃，還是運(yùn)動后吃?

Whether you work out to build muscle or to improve your health, you probably know all about the benefits of protein. Protein is necessary to maintain muscle, which in turn makes your muscles not only stronger but bigger, according to Healthline. Even if you don't want big muscles, you need protein to avoid muscle loss — especially if you work out (via Livestrong).

無論你是鍛煉肌肉還是改善健康，你可能都知道蛋白質(zhì)的好處。根據(jù)Healthline的說法，蛋白質(zhì)是維持肌肉所必需的，這反過來使你的肌肉不僅更強(qiáng)壯，而且更大。即使你不想要大肌肉，你也需要蛋白質(zhì)來避免肌肉流失——特別是如果你運(yùn)動的話。

You may have heard that it is best to consume protein, either in the form of a shake or in a meal, before you workout. The idea is that having protein before a workout improves performance (via National Library of Medicine). Other schools of thought suggest that you should wait until after you work out to eat protein because your muscles need it to recover, per Self. Both of these ideas seem to be valid as far as giving your body the nutrients you need. So, which is better — protein before or after a workout?

你可能聽說過，在鍛煉之前最好攝入蛋白質(zhì)，可以是奶昔，也可以是膳食。此觀點(diǎn)認(rèn)為在鍛煉前攝入蛋白質(zhì)可以提高運(yùn)動成績。另一種觀點(diǎn)則建議你應(yīng)該等到鍛煉后再吃蛋白質(zhì)，因?yàn)槟愕募∪庑枰鞍踪|(zhì)來自我恢復(fù)。這兩種觀點(diǎn)似乎都能給你的身體提供你所需要的營養(yǎng)。那么，到底在鍛煉前還是鍛煉后攝入蛋白質(zhì)效果更好?

Simply put, you need protein throughout the day. Registered dietician Amy Kubal told Eat This, Not That the best time to consume protein is before and after a workout. She suggested that people eat a small snack that contains protein, carbs, and fat about an hour before a workout and then drink or eat a snack that contains protein and carbs after a workout. While it was once believed that eating protein about 30 minutes after a workout was best for the body, research published in the journal PeerJ indicates that this isn't true. In addition, how much protein you have on a daily basis might be more important than when you have it. A 2020 study published in Clinical Nutrition showed that timing has no effect on lean muscle mass, strength, or function.

注冊營養(yǎng)師艾米·庫巴爾(Amy Kubal)告訴《吃這個》，明確的說，你一整天都需要蛋白質(zhì)，而不是說攝入蛋白質(zhì)的最佳時間是在鍛煉之前和之后。她建議人們在鍛煉前一小時吃一小份含有蛋白質(zhì)、碳水化合物和脂肪的零食，然后在鍛煉后喝飲料或吃一份含有蛋白質(zhì)和碳水化合物的零食。人們曾經(jīng)認(rèn)為，在鍛煉后約30分鐘攝入蛋白質(zhì)對身體最有益，但發(fā)表在PeerJ雜志上的研究表明，事實(shí)并非如此。此外，你每天攝入多少蛋白質(zhì)可能比你什么時候攝入更重要。2020年發(fā)表在《臨床營養(yǎng)學(xué)》雜志上的一項(xiàng)研究表明，時間對肌肉質(zhì)量、力量或功能沒有影響。

How much protein you need depends on a number of factors, including your age, physical fitness level, and goals. A general formula for determining how much protein you need is .36 grams per pound of your body weight.

你需要多少蛋白質(zhì)取決于許多因素，包括你的年齡、身體健康水平和目標(biāo)。確定你需要多少蛋白質(zhì)的通用公式是：每磅體重0.36克。