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为瘦狂奔【四】跑步怎么吃?最佳饮食时机

吃的时机对减肥非常重要,即使每天摄入的热量相等,由于时机不同也会产生不同的效果。每天应该什么时候吃?该不该来个加餐?跑前该不该吃?跑的过程中该不该吃?跑后该不该吃?为了瘦需要既会跑又会吃。

Vegan Food Guide

按时吃一日三餐:减肥的过程中需要减少摄入量,每餐从减少10%开始,最终可能会减少30%的摄入量。但要规律按时吃三餐,保持身体血糖指数稳定。如果你跳过其中一餐,过度的饥饿感让你更想吃东西,很难保持节食。血糖指数较低的时候身体会自动调低代谢率,导致消耗减慢,即使在运动减肥的效果也会变差。每日同样的摄入量,规律的分配到三餐中的效果远好于集中在两餐中。

正确的时间吃个加餐:很多人看到这个标题无比吃惊,在减肥话题中竟然有加餐的说法。但是科学减肥的思路就是通过运动和饮食调整给身体正确的刺激,让身体自身燃烧脂肪达到减肥的目的。将燕麦,低糖水果,酸奶,黑巧克力做为你的零食。在餐间饥饿的时候吃一点,总体不会增加太多热量摄入,但能帮你维持血糖指数的稳定,让身体的代谢持续进行,并能够保证在正餐阶段不会超量摄入。这些食物中富含的植物纤维和微量元素也能促进代谢,抗氧化剂对运动和健康更有好处。

跑前根据情况进食:跑前是否进食的标准就是是否感觉饥饿,饿就吃,不饿就不吃。不要带着饥饿感开始跑步,这会降低你跑步燃烧脂肪的效率。有些人跑前进食会胃疼或有肠道问题,可以提前1-2小时吃东西。比如你计划下班后跑步,可以在下午3,4点钟吃个加餐。很多人喜欢晨跑,发现起床到上班间的时间没办法实现在跑前1-2小时进食,那么可以多尝试几种健康的能量棒,找到最适合自己口味的,今后可以做为跑前食物。能量棒通常体积小,热量和营养充足,是快速进食的不错选择。也可以找到适合自己的对肠胃负担小的食物。

跑中尽可能不要吃东西:如果你跑步的时间在2小时以内就不用考虑吃东西。一般人的肌肉糖原可以支撑90分钟的运动,之后会调动内脏糖原为身体功能。这期间即使不进食,身体也不会有问题。减肥跑步更关注热量的燃烧,而不是运动成绩因此在跑步过程中无需进食,运动饮料也不要喝,只喝清水防止脱水现象。在运动过程中增大身体的消耗而少补充。

跑后要吃东西:跑后的30分钟是代谢的“黄金时段”,几乎是最佳的进食时间。此时是肌肉糖原大量重建的时段,如果你在此时进食,身体摄入的热量会源源不短的进行肌肉建设,而脂肪储备能得到的补充非常少。每次运动后脂肪消耗都得不到足够补充就是减肥的过程。而如果错过了这个补给时机,身体会调整到低代谢的模式,再得到补充时会优先进行脂肪的储备。跑后30分钟内补给的食物考虑碳水与蛋白质3:1或4:1的比例比较合理??梢钥悸?50毫升装的酸奶,1杯阿华田,1个香蕉或是其他你喜欢的热量在200-300卡的食物。

为瘦狂奔【一】
http://www.wslyjt.com/2013/04/run_for_slim_1/
为瘦狂奔【二】
http://www.wslyjt.com/2013/04/run_for_slim_2/
为瘦狂奔【三】
http://www.wslyjt.com/2013/04/run_for_slim_3/
为瘦狂奔【五】
http://www.wslyjt.com/2013/05/run_for_slim_5/

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