運動是減重勝利方程式中不可或缺的重要角色，但許多人誤以為習慣激烈運動的飢餓感後，可縮小胃食量、提升減重效果；另有些人因飲食補償的心理，運動後放肆大吃。不過，營養師提醒，這些都是錯誤又傷身的減重方式，最聰明的運動飲食搭配法，是在運動後30分鐘內吃2片土司補充能量，運動2小時候再回歸正常的飲食。
運動後30分鐘 適度補充糖份抑制食慾
嘉義基督教醫院營養科主任張靜芬表示，運動可加速血液流動的速度，若人體處於靜止狀態時，血液從腳底經身體各臟腑部位回到原處需要1分鐘，運動時的血流速度就會增加為6倍，循環時間縮短為10秒，大幅增加供應到各組織的血氧量，加速身體能量和熱量的消耗，自然可達到減重的效果。
不過，運動也會大量消耗肌肉組織內的肝醣，刺激胰島素分泌，可降低血糖，並產生飢餓感，若不進食會加速能量耗損，疲憊感增加，不利於減重計畫的維持，容易復胖。
運動結束後30分鐘，血流速度趨緩至原狀態，此時的基礎代謝率有上升的現象，但腸胃道消化能力尚未恢復，吃下肚的食物還無法被完全吸收，不會被轉變為脂肪儲存，但會被轉為能量，優先修復肌肉所消耗的肝醣。
張靜芬營養師表示，運動後30分鐘內，若能適度補充吸收力強的糖分和電解質，可快速溶入血液流至肌肉，幫肌肉補充流失的肝醣，以備下一次運動的消耗存糧，也能讓血糖恢復平衡，使位於下視丘的飽食中樞發揮抑制食慾，減少飢餓感，有助體重控制。
吃糖補能量 運動後30克糖助減重
張靜芬營養師建議正在減重的人，運動後30分鐘內補充15至30克糖份，最好是喝一罐運動飲料，可補充電解質和25至35公克糖。此外，也可以適度吃些土司、柳丁或白飯，增加飽足感。每片土司約含有15克糖，相當於1顆柳丁或四分之一碗白飯，可提升血糖40至50 mg/dL（毫克／百毫升），有助降低食慾，避免忍不住大吃大喝，而毀了減重計畫。
運動後的飲食應避免高油脂食物，因其需消耗體內更多的酵素，反而會增加能量消耗，產生疲憊感和飢餓感，增加飲食減重的破功風險。
何時可恢復正常飲食？營養師表示，運動後1至2小時的消化功能已恢復正常，適合一般飲食，但減重者應注意總熱量的攝取，維持高纖、低卡的均衡飲食。
資料來源:華人健康網
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