謬誤：在鍛煉完之後你需要馬上吃東西
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.
在舉重愛好者之間流傳著一個說法，那就是如果你在鍛煉完四十五分鐘至一個小時內不馬上補充蛋白質或者碳水化合物補充能量，那麼你在健身房的所有努力就都白費了。鑒於沒有人想要冒著讓自己的努力白費的風險，所以這種擔心錯過非常重要的“鍛煉後代謝窗口期”的說法就以一種“以防萬一”的心態流傳下來了。
Luckily， this review of the research in Journal of the International Society of Sports Nutritionclears 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！）.
幸運的是，《國際運動營養學會期刊》上的研究澄清了這一點：對於我們大部分人而言，運動完過後多久吃東西根本不重要，只要我們最後吃了豐盛的一餐即可（這一餐最好包含碳水化合物和蛋白質）。如果你在鍛煉過後幾小時內都沒辦法吃東西，那麼你的肌肉也不會像網上流傳的那樣流失。
Not eating immediately after your workout might affect you only if you have another intense workout to do on the same day. Otherwise， you’ll be fine. If you’ve already eaten before your workout， you can lag for up to 6 hours before not eating could start to hurt your recovery. While there’s no urgency to eat immediately， that Chipotle burrito is certainly a nice incentive to get your workout done， so if it helps get you to the finish line， by all means， enjoy. However， if you’re trying to maximize your benefits in the gym， it’s more important that you focus on getting enough protein and calories for the whole day and get enough rest.
在鍛煉完後沒有馬上吃東西，只有在你那天還有強烈運動的時候才有可能影響到你。否則，你的肌肉就是安全的。如果你在鍛煉之前已經吃過了，那麼你在鍛煉完六小時內沒有吃東西都不會有損身體恢復。雖然鍛煉完不一定要馬上吃東西，但如果你鍛煉的動力就是能吃個辣椒卷餅，那麼你就去享受吧。在健身房揮汗如雨的同時，你也要攝取足夠的蛋白質和卡路裡，並得到足夠的休息。
Myth：You Need to Stop Eating a Few Hours Before Bedtime
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