Fasting Tracker

快速解答

蛋白質奶昔會打破斷食嗎？

會，而且很明確。蛋白質會升高胰島素，乳清尤其如此。請在進食時段內喝奶昔

蛋白質不適合斷食，但它很重要

蛋白質幫助你在減脂時保住肌肉，而進食時段較短時很容易攝取不足。肌力訓練帶來的增益，在每天每公斤體重約 1.6 公克蛋白質時趨於平穩 3：體重 70 公斤的人每天約 110 公克。

所以答案不是不喝奶昔，而是把它放進你的進食時段，最好在訓練後幾小時內。身體能利用一大份：運動後，100 公克蛋白質在 12 小時以上的時間裡持續合成肌肉 4。

斷食期間訓練

空腹跑步 30 分鐘或上一堂健身房的課都沒問題；超過約一小時的訓練，事先進食能提升表現 5。搭配肌力訓練和足夠的蛋白質，採用 16:8 的人保住了肌肉和力量 6,7。

圍繞斷食安排蛋白質

  1. 把肌力訓練安排在進食時段附近。
  2. 用一頓富含蛋白質的餐點來結束斷食。
  3. 如果很難達到目標，就在時段內用一杯奶昔補足。
  4. 把蛋白質分散到各餐中；分四次吃比分兩大份效果稍好 8。

參考文獻

  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

關於健康

Fasting Tracker 專為一般健康管理設計，並非醫療器材。斷食並不適合每個人：如果你懷孕、有糖尿病、有飲食障礙病史或正在服藥，請先諮詢醫師；進行長時間斷食前也請先諮詢醫師。