Fasting Tracker

快问快答

蛋白奶昔会打破断食吗？

会，而且很明确。蛋白质会升高胰岛素，乳清尤其如此。请在进食窗口内喝奶昔

蛋白质不适合断食，但它很重要

蛋白质帮助你在减脂时保住肌肉，而进食窗口较短时很容易摄入不足。力量训练带来的增益在每天每公斤体重约 1.6 克蛋白质时趋于平稳 3：体重 70 公斤的人每天约 110 克。

所以答案不是不喝奶昔，而是把它放进你的进食窗口，最好在训练后几小时内。身体能利用一大份：运动后，100 克蛋白质在 12 小时以上的时间里持续合成肌肉 4。

断食期间训练

空腹跑步 30 分钟或去健身房练一次都没问题；对于超过约一小时的训练，事先进食能提升表现 5。配合力量训练和充足的蛋白质，采用 16:8 的人保住了肌肉和力量 6,7。

围绕断食安排蛋白质

  1. 把力量训练安排在进食窗口附近。
  2. 用一顿富含蛋白质的饭来结束断食。
  3. 如果很难达到目标，就在窗口内用一杯奶昔补足。
  4. 把蛋白质分散到各餐中；分四次吃比分两大份效果稍好 8。

参考文献

  1. Nilsson M, Stenberg M, Frid AH, et al. Glycemia and insulinemia in healthy subjects after lactose-equivalent meals of milk and other food proteins: the role of plasma amino acids and incretins. Am J Clin Nutr. 2004;80(5):1246-53. doi.org/10.1093/ajcn/80.5.1246
  2. Holt SH, Miller JC, Petocz P. An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. Am J Clin Nutr. 1997;66(5):1264-76. doi.org/10.1093/ajcn/66.5.1264
  3. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. doi.org/10.1136/bjsports-2017-097608
  4. Trommelen J, van Lieshout GAA, Nyakayiru J, et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. doi.org/10.1016/j.xcrm.2023.101324
  5. Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476-1493. doi.org/10.1111/sms.13054
  6. Moro T, Tinsley G, Bianco A, et al. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. J Transl Med. 2016;14(1):290. doi.org/10.1186/s12967-016-1044-0
  7. Tinsley GM, Moore ML, Graybeal AJ, et al. Time-restricted feeding plus resistance training in active females: a randomized trial. Am J Clin Nutr. 2019;110(3):628-640. doi.org/10.1093/ajcn/nqz126
  8. Areta JL, Burke LM, Ross ML, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013;591(9):2319-31. doi.org/10.1113/jphysiol.2012.244897

关于健康

Fasting Tracker 用于一般健康管理，不是医疗器械。断食并不适合所有人：如果你怀孕、患有糖尿病、有进食障碍史或正在服药，请先咨询医生；进行长时间断食前也请先咨询医生。