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.
来跟我一起念：吃许多副餐并不会提升你的新陈代谢.事实上,对于某些人而言,他们吃得越多,反而越饿,最终摄入的热量反而比他们吃次数更少的主餐时多.另一方面,一整天都在吃东西会给某些人的心理带来安慰,当他们认为节食非常困难的时候尤为如此,这能帮助他们避开在办公室饿了一整天之后的大吃大喝.此外,吃东西和避开频繁地吃东西也有健康原因,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.
一项发表在《英国营养学杂志》上的研究指出,不论你是吃一到三大份,还是7小份食物,你的身体处理所有卡路里的方式都一样.本质上,频繁地吃东西只是帮助你控制胃口和精细食用的关键策略而已,如果隔一会儿就吃点东西对你有用,那么你就这样做吧.
Myth: You Need to Eat Immediately After a Workout
谬误：在锻炼完之后你需要马上吃东西
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.
在举重爱好者之间流传着一个说法,那就是如果你在锻炼完四十五分钟至一个小时内不马上补充蛋白质或者碳水化合物补充能量,那么你在健身房的所有努力就都白费了.鉴于没有人想要冒着让自己的努力白费的风险,所以这种担心错过非常重要的"锻炼后代谢窗口期"的说法就以一种"以防万一"的心态流传下来了.
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!).
幸运的是,《国际运动营养学会期刊》上的研究澄清了这一点：对于我们大部分人而言,运动完过后多久吃东西根本不重要,只要我们最后吃了丰盛的一餐即可（这一餐最好包含碳水化合物和蛋白质）.如果你在锻炼过后几小时内都没办法吃东西,那么你的肌肉也不会像网上流传的那样流失.
