书上说的应该没有错. 需要那麽高的prot intake是因为有证据显示, 摄取 30% prot 时可降低在能量消 耗过程中的 lean mass loss. 一般对健美选手的营养摄取如下: CHO 55 ~ 60 % Prot. 25 ~ 30 % Fat 15 ~ 20 % 有兴趣可以参考这篇revirew 的文章. Sports Med. 2004;34(5):317-27 Macronutrient considerations for the sport of bodybuilding. Abstract Participants in the sport of bodybuilding are judged by appearance rather than performance. In this respect, increased muscle size and definition are critical elements of success. The purpose of this review is to evaluate the literature and provide recommendations regarding macronutrient intake during both 'off-season' and 'pre-contest' phases. Body builders attempt to increase muscle mass during the off-season (no competitive events), which may be the great majority of the year. During the off-season, it is advantageous for the bodybuilder to be in positive energy balance so that extra energy is available for muscle anabolism. Additionally, during the off-season, adequate protein must be available to provide amino acids for protein synthesis. For 6-12 weeks prior to competition, body builders attempt to retain muscle mass and reduce body fat to very low levels. During the pre-contest phase, the bodybuilder should be in negative energy balance so that body fat can be oxidised. Furthermore, during the pre-contest phase, protein intake must be adequate to maintain muscle mass. There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. Excess dietary saturated fat can exacerbate coronary artery disease; however, low-fat diets result in a reduction in circulating testosterone. Thus, we suggest dietary fats comprise 15-20% of the body builders' off-season and pre-contest diets.Consumption of protein/amino acids and carbohydrate immediately before and after training sessions may augment protein synthesis, muscle glycogen resynthesis and reduce protein degradation. The optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours and the carbohydrate should be of high glycaemic index. In summary, the composition of diets for body builders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases. During the off-season the diet should be slightly hyperenergetic (approximately 15% increase in energy intake) and during the pre-contest phase the diet should be hypoenergetic (approximately 15% decrease in energy intake). ※ 引述《catwalks (我爱方啾啾)》之铭言： : 出自 最新健美运动详解 (作者黄阿文) : 增加肌肉的Tips: : 1.不断的吃 一天吃五到六餐 : 让身体不断的处在同化作用的状态中 : 2.每天蛋白质最少 2g : 三大营养素比例: CHO 45% : prot 35% : Fat 20% : 看到觉得有点疑惑 : 蛋白质可以吃这麽多 不会有问题吗? : 吃多蛋白质可以辅助运动 增加肌肉 但是肾脏不会坏吗? : 我才疏学浅 因此想问问各位先进的看法~ : 运动员吃的东西都这样搞吗? --

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