運動減肥的飲食原則
楊惟婷整理
運動時大量消耗肌肉中的肝糖，所以之後的1～3小時之內，體內合成肝糖的酵素活性會大量提高，以快速攫取碳水化合物，促進肌肉肝糖恢復。這時攝取的碳水化合物會被優先拿來合成肝糖，所以，如果想吃碳水化合物的食物，像是麵包、米飯，選在運動後40分鐘到一小時內吃，反而較不容易讓這些營養變成脂肪。
一、運動減肥的錯誤飲食原則
但為何很多人花了時間和力氣運動，體重和體脂就是降不下來。這很有可能是因為你運動完之後，吃錯了食物。專業醫師指出，以下幾種飲食方式，運動完絕對不能碰，否則會前功盡棄。
■運動完之後吃太多
很多人覺得運動後吃東西容易胖，主要還是跟吃太多有關。心裡想著既然有運動，吃多一點沒關係，結果吃下去的熱量遠超過消耗的。
■運動完之後吃含糖產品和蘇打水
許多人運動完後，喜歡吃優格加葡萄乾、花生醬三明治或其它甜食，以及喝大量的可樂等碳酸飲料。孰不知，這是最大的錯誤。
運動是為了加速代謝、甩掉脂肪，但運動完吃含糖食物和蘇打水，不僅會攝取很多熱量和卡洛里，一瓶300cc的飲料就有150卡，超過半碗飯的熱量。
更嚴重的是，這些食品最大的副作用是減慢新陳代謝，而新陳代謝在減重過程中扮演極重要角色。
當然，要求每天都吃甜食的人馬上就不吃，可能會要了他的命，所以可以漸漸減少。如三天吃一次，到一個星期吃一次，在自己可以接受的範圍內逐漸改變。
■運動完之後吃高油脂食物和零嘴
例如炸薯條、洋芋片、玉米片、漢堡、熱狗、披薩等食物，也是不宜。不要忘記，你的目標是減脂，而不是加脂。
高油脂食物會升高壞膽固醇，長期下來會讓你暴露在心血管疾病的高風險中。
■運動完之後吃糕點、鬆餅、餡餅、布丁、甜甜圈
你的身體運動完需要高品質的碳水化合物，補充在運動過程中流失的肝糖，雖然糕點是碳水化合物，但它們不是可靠、健康的肝糖來源，因為它們含糖量過高。盡量選擇全麥土司或水果乾。
■運動完之後吃牛奶巧克力
牛奶巧克力裡的飽和脂肪幾乎占了七成，且一塊巧克力熱量高達200卡，但沒什麼運動後身體需要的營養。
■運動完之後吃生菜
因為運動過程中，你身體的能量幾乎是傾巢而出，且燃燒了很多卡洛里，若光吃生菜是一定無法幫助你補充流失的珍貴養份、維他命和礦物質。
換言之，運動完後的飲食，需要補充額外的纖維和蛋白質去支持你的肌肉生長，肌肉是強化代謝所需。
■運動完之後吃鹹的點心
運動會流很多汗，亦會流失水份、鹽份和鉀，身體自然而然會想吃鹹的東西。但鹹點心通常含有高卡洛里，反而讓你攝取了很多熱量。
二、運動減肥的正確飲食原則
運動完後，可選擇含碳水化合物或蛋白質的食物，幫助肌肉肝糖恢復與肌肉合成，例如飯糰、麵包、牛奶、水果就是不錯的選擇，但仍要注意熱量。所以，也可改吃一根含有大量鉀的香蕉。
另外，不論是哪一種茶類，都是促進代謝、幫助阻斷脂肪吸收的保健飲品，但是對於擁有腹部肥胖困擾的人來說，選擇「半發酵茶」烏龍茶、鐵觀音茶、包種茶等，更可以刺激腹部脂肪的分解、預防堆積。
且根據大陸與日本過去的研究報告皆指出，養成飲用烏龍茶的好習慣，有助於保護心血管，還有降低體脂、腹部脂肪的效果。
另根據美國「eHow」健康資訊網站內容指出， 2001年美國威廉蘭普勒（William Rumpler）教授所做的研究證實，烏龍茶在降低血脂方面有顯著成效，美國國家衛生研究院也建議，中年以上婦女、男性飲用烏龍茶，來減少腹部脂肪的堆積。
【飲用烏龍茶小Tips】：
1.每天喝才有效：飲用烏龍茶的功效需要長期持之以恆才能看得出來，別誤以為只喝幾天，就能看到驚人效果。
2.每天喝1公升：1公升聽起來似乎很多，但其實就當成每天三餐飯後去油解膩的飲品，或是將平常的下午茶飲料替換成烏龍茶，不知不覺就能喝完。
3.飯後1小時再喝：烏龍茶已經算是茶類中較不傷胃的一種，但是為了不要影響腸胃消化、胃液分泌，最好在飯後1小時再飲用。
4.溫熱的喝：根據茶葉發酵程度而定，發酵程度較低的屬涼性茶，因此半發酵茶的烏龍，就偏屬中性茶，最好溫熱飲用。
另外，最好別在傍晚運動後不吃晚餐，刻意挨餓到隔天。因為這種方式雖可快速減重，但身體未適時補充損失的肝糖與蛋白質，肌肉容易耗損，長期下來基礎代謝率反而會變低。
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