連日氣溫飆破38度，正式宣告夏季到來，不少民眾開始為了嶄露身材開始運動鍛鍊的計畫，網路
上也流傳許多運動時的飲食秘訣，其中高纖+豆漿香蕉的組合，更是備受推崇。但，男生練肌肉、女
生瘋瘦身，這樣吃真的適合嗎? 營養師楊承樺指出「高纖豆漿+香蕉」是可以考慮的良好的運動補給搭配，豆漿中含有大量植物性蛋白質，香蕉則是良好的醣類與纖維質來源，並有豐富的維生素A、B1、B6，以及礦物質鉀、磷、鎂。只要在食用份量及時機上小小用心，就能吃出符合各自需求的變化性。
練肌肉 高蛋白配醣類事半功倍
過去常見的肌肉鍛鍊建議為高蛋白飲食搭配中高強度的阻力訓練。此種方式主要透過肌肉微損傷、
胺基酸修補、新生的重複過程，刺激肌肉生長與強度。但營養師提醒，蛋白質最好能搭配醣類一起攝取，透過醣類強化彼此被吸收的效率，更能加速蛋白質合成並減少肌肉流失。同時補充肌肉中肝醣，也是提升阻力訓練強度與時間的關鍵。
「高纖豆漿+香蕉」的組合，除了含有豐富的植物性蛋白質，幫助肌肉生長與修復，也含有複合式碳水化合物成分也是良好的醣類補充來源，更能提升整體訓練效益加速恢復。同時營養師也提醒，男性在練肌肉時容易有只需大量攝取蛋白質的迷思進食，因而影響腸道菌叢生態，因此更需要補充水溶性膳食纖維協助益生菌平衡腸道健康。在充足的重量訓練後可立即飲用2瓶低糖高纖豆漿+2根香蕉的組合，是兼顧低脂、營養、方便、經濟的良好營養補充品。
減肥族 選對時機進食更易減脂
除了對肌肉鍛鍊有幫助，「高纖豆漿+香蕉」也是女性愛美減重的好夥伴。楊承樺營養師強調，
網路流傳減重不能吃澱粉其實是錯誤觀念，重點是要選對攝取時機!
那究竟甚麼時候是減重族最佳的進食時間呢? 楊承樺營養師說明，運動後立即補充蛋白質與碳水化合物，此時能量將優先補充給人體肌肉組織並且也不易囤積成脂肪，因此運動後立即正是進食的好時機。而且為了避免運動後強大的飢餓感反撲或沒有及時補充甚至拖太久而影響減重計畫與成效。30分鐘的慢跑後可飲用1瓶無糖高纖豆漿+1根香蕉的組合，除了補充營養素，菊苣纖維這類非水溶性纖維也能幫助降低飢餓感的反撲，還能在運動完1小時內搭配其他輕食時，更容易有飽足感而造成不過度進食。然而營養師也提醒，飲食中缺乏纖維容易造成便秘問題，另外根據研究發現，運動後立即補充的好處是隨著運動結束後的時間持續衰減，因此即使吃的份量一樣，因此拖越久進食卻變得越不利減脂增肌。
「高纖豆漿+香蕉」完勝主因 專家：營養完整 購買便利性高
營養師指出，不論你運動動機是練肌肉還是消體脂，運動飲食都應掌握3要1快原則 (要蛋白質、
要醣類、要纖維、快補充)。「高纖豆漿+香蕉」除了營養完整性佳，更是便利商店普遍都有的組合;也可先購買後帶著走，運動完便能立即補充，具備攜帶方便特色，這些可能也是這個組合近年在運動族討論口碑中異軍突起，完勝其他食物的原因。
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The temperature of the day smashed by 38 degrees, officially announced the arrival of summer, many people began to start their exercise program in order to reveal their body, the network
There are also many diet tips for sports, and the combination of high fiber and soy milk bananas is highly regarded. However, boys practice muscles and women.
It’s really suitable for eating? The nutritionist Yang Chenghua pointed out that “high-fiber soy milk + banana” is a good sports supplement that can be considered. Soymilk contains a lot of vegetable protein, and banana is a good sugar and fiber. Source, and rich in vitamins A, B1, B6, and minerals potassium, phosphorus, magnesium. As long as you eat a small amount of time on the machine, you can eat the variability that meets your needs.
Practicing muscle, high protein glycoside, doing more with less
The common muscle exercise in the past suggests a high-protein diet with high-intensity resistance training. This way mainly through muscle micro-injury,
Amino acid repair, a new repetitive process that stimulates muscle growth and strength. But dietitians warn that proteins are best taken together with sugars, which enhance the absorption of each other through sugars, and accelerate protein synthesis and reduce muscle loss. At the same time, supplementing the liver sugar in the muscle is also the key to improving the strength and time of resistance training.
The combination of "high-fiber soy milk + banana", in addition to rich plant protein, helps muscle growth and repair, and also contains a complex carbohydrate ingredient is also a good source of sugar supplements, which can improve the overall training efficiency and accelerate recovery. At the same time, nutritionists also reminded that when men practice muscles, they tend to have a myriad of protein intake, which affects the ecology of the intestinal flora. Therefore, it is necessary to supplement the water-soluble dietary fiber to help the probiotics balance the intestinal health. After ample weight training, you can immediately drink 2 bottles of low-sugar high-fibre soy milk + 2 bananas, which is a good nutritional supplement that combines low fat, nutrition, convenience and economy.
Weight loss family chooses the right time to eat more easily fat loss
In addition to helping muscles, "High-fiber soy milk + banana" is also a good partner for women to lose weight. Yang Chenghua dietitian stressed that
It is a misconception that the Internet can not lose weight to eat starch. The key point is to choose the timing of ingestion!
When is the best time to lose weight? Yang Chenghua dietitian explained that protein and carbohydrates are added immediately after exercise. At this time, energy will be preferentially added to human muscle tissue and it is not easy to accumulate into fat, so immediately after exercise. It is a good time to eat. Moreover, in order to avoid the strong hunger after the exercise, the counterattack or the lack of timely supplement or even delay for a long time affects the weight loss program and effectiveness. After 30 minutes of jogging, you can drink a bottle of sugar-free high-fibre soy milk + +1 bananas. In addition to nutrients, insoluble fiber such as chicory fiber can also help reduce the hunger reversal, and within 1 hour after exercise. When paired with other light foods, it is easier to have a feeling of fullness without causing excessive eating. However, nutritionists also reminded that the lack of fiber in the diet is prone to constipation. In addition, according to the research, the benefit of supplementing immediately after exercise is that the time after the end of exercise is continuously attenuated, so even if the amount of food is the same, the longer the food is changed. The more unfavorable it is to reduce fat and increase muscle mass.
"High-fiber soy milk + banana" wins the main cause Expert: Nutritional integrity Buying convenience is high
The nutritionist pointed out that whether your motivation is to train muscles or eliminate body fat, exercise diet should master the principle of 3 to 1 fast (to protein,
Want sugar, fiber, quick replenishment). In addition to good nutritional integrity, "High-fibre Soymilk + Banana" is a combination that is common in convenience stores. It can also be purchased and taken away. It can be replenished immediately after exercise, and it is easy to carry. These may also be the combination of this group in recent years. In the discussion of word-of-mouth in the sports people, the reasons for the victory over other foods.
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