10種縮短運動痠痛期的神奇美食！

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 boost recovery. 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活力，還能幫助促進恢復。在你腿部鍛鍊以後，只要選對食物就不必忍受由於（鍛鍊之後的痠痛）而走路一瘸一拐。這裏我們請到了營養學家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後的恢復，不管你是喜歡一早上，下午或者是晚上鍛鍊。把這些食物儲藏在冰箱或者食品儲存室，然後開始感受不同。

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，乳清和乾酪素。乳清蛋白以其運動後能快速補充蛋白質而出名，而乾酪素則是一種緩慢作用的蛋白質，在你運動之後，茅屋芝士是一種最爲理想的零食，因爲它可以在你運動之後幫助你的肌肉機能持續恢復，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）痠痛同時幫助吸收營養，讓你變得更加高大強壯。（推薦）幹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.
從國際運動營養學會期刊的等發表的研究運動營養中的抗氧化劑中提出，酸櫻桃汁能夠減少跑步後的肌肉痠痛，延長運動時間，不易感到疲勞，促進跑步者的肌肉恢復。對於舉重者來說，能夠幫助潛在地提高運動成績，減少運動後的恢復時間。你同樣可以把酸櫻桃果乾當作零食，運動後食用以及對於肌肉拉傷、痠痛，以及身體的炎症，有顯著的減輕效果。（推薦）幹吃或者加一些適合運動後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櫃中的蜂蜜不同，它是一種特別的蜂蜜，主要源自於新西蘭麥盧卡灌木開花時所採集的蜂蜜。它具有一種獨特的口感，比一般的蜂蜜更加溫和且黏稠，是世界上公認的最有營養的蜂蜜之一。麥盧卡蜂蜜具有有效地抗炎作用，能夠幫助緩解運動後引起的身體發炎。Carlucci說，“這種蜂蜜含有豐富的碳水化合物，能夠幫助體內恢復糖元的存儲，向你的肌肉輸送蛋白質。”試着淋一些在你的酸奶或是你的茶水中。

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症重要的歐米伽3不飽和脂肪酸，它所含的蛋白質幫助肌肉的生成和生長，電解質用於充足的水化，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質蛋白資源，其中的膳食纖維同樣適用於素食主義和嚴格的素食主義者。而且對於喜歡吃肉的人來說也是不錯的素食零食。

5. TURMERIC
薑黃
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.
薑黃富含抗炎症和抗氧化劑的薑黃素，通常用來減輕遲發性肌肉痛，根據發表在《歐洲應用生理學》雜誌上面的研究“這種植物成分能夠狗幫助減輕肌肉損傷和炎症，促進肌肉修復，確保運動員有高水準的表現。” Carlucci 解釋道。（推薦）在湯里加入薑黃素，或者做薑黃拿鐵（也叫“黃金牛奶”），即在熱牛奶或者熱杏仁奶中加入一茶匙薑黃粉，和一茶匙生薑粉。

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.
菠菜作爲最流行的超級食物之一，自然有其優勢。抗氧化組織可以有效對抗身體的自由基，不僅可以有效的預防嚴重的疾病像癌症和心臟疾病，而且還可以讓你從鍛鍊的疲勞中恢復。根據斯特哥爾摩Karolinska學院的研究，菠菜作爲一種極佳的減肥主食，能夠促進身體健康，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鍊的話，可以在午餐或是晚餐的時候做些三文魚來吃。“要保證在運動後的45分鐘內攝入蛋白質，幫助身體得到充分的補充和力量的恢復。” 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. 在運動後的飲食中加入紅薯，告別肌肉痠痛。
“這種富含澱粉的蔬菜，能夠爲劇烈運動後的身體消耗，補充糖元存儲，富含貝塔胡蘿蔔素和維他命C,保持身體健康強壯。” Carlucci 說。（推薦）直接烤着吃，或者將它們切片加入橄欖油和調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症和抗氧化劑，是運動前後最理想的飲料，用來防止由於運動造成的肌肉和細胞的損傷，” Carlucci 說，“綠茶能夠使運動員不脫水，這對於訓練和恢復是非常重要的。”（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羣的含量很高，減輕鍛鍊後帶來的壓力，平衡電解質，提升能量” Carlucci 說，這些抗氧化劑叫黃烷醇，刺激你體內的一氧化二氮生成，讓血管壁舒張放鬆，降低血壓促進整體健康。（推薦）運動後，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。