Say it with me: Eating many small meals does not "boost" your metabolism. In fact, for some people, the more they eat, the hungrier they feel, and they may end up eating more calories than they would with fewer, larger meals. On the opposite end, having more meals to look forward to throughout the day can benefit some people psychologically, especially when they find dieting to be difficult, and help them avoid binging after a long hungry day at the office. Plus, there are health reasons to both eat and avoid eating frequently, like managing blood sugar.
來跟我一起念：吃許多副餐并不會提升你的新陳代謝.事實上,對于某些人而言,他們吃得越多,反而越餓,最終攝入的熱量反而比他們吃次數更少的主餐時多.另一方面,一整天都在吃東西會給某些人的心理帶來安慰,當他們認為節食非常困難的時候尤為如此,這能幫助他們避開在辦公室餓了一整天之后的大吃大喝.此外,吃東西和避開頻繁地吃東西也有健康原因,比如控制血糖.
As this study in The British Journal of Nutrition notes, your body will process all of those calories just the same whether they came in one or three big packages, or seven smaller ones. In essence, frequent meals are simply a key strategy in helping you manage your appetite and mindful consumption, so if more meals works for you, then you do you.
一項發表在《英國營養學雜志》上的研究指出,不論你是吃一到三大份,還是7小份食物,你的身體處理所有卡路里的方式都一樣.本質上,頻繁地吃東西只是幫助你控制胃口和精細食用的關鍵策略而已,如果隔一會兒就吃點東西對你有用,那么你就這樣做吧.
Myth: You Need to Eat Immediately After a Workout
謬誤：在鍛煉完之后你需要馬上吃東西
There's a popular notion among the lifting crowd that if you don't have a protein shake and a good source of carbohydrates to replenish your energy reserves within 45 minutes to an hour of your workout, all of your hard work in the gym goes poof, just like that. Since nobody wants to risk having their gains wasted, this fear of missing the all-important "post-workout anabolic window" was perpetuated by a "just in case" mentality.
在舉重愛好者之間流傳著一個說法,那就是如果你在鍛煉完四十五分鐘至一個小時內不馬上補充蛋白質或者碳水化合物補充能量,那么你在健身房的所有努力就都白費了.鑒于沒有人想要冒著讓自己的努力白費的風險,所以這種擔心錯過非常重要的"鍛煉后代謝窗口期"的說法就以一種"以防萬一"的心態流傳下來了.
Luckily, this review of the research in Journal of the International Society of Sports Nutrition clears things up a little: For most of us, when we eat after our workout doesn't matter so much, as long as we eventually eat a substantial meal (that ideally contains both carbs and protein) at some point after. If you can't sit down and eat a proper meal until hours after your workout, your muscles aren't going to wither up and die like Internet forums will have you believe (whew!).
幸運的是,《國際運動營養學會期刊》上的研究澄清了這一點：對于我們大部分人而言,運動完過后多久吃東西根本不重要,只要我們最后吃了豐盛的一餐即可（這一餐最好包含碳水化合物和蛋白質）.如果你在鍛煉過后幾小時內都沒辦法吃東西,那么你的肌肉也不會像網上流傳的那樣流失.
