作者lenti (啄木鳥)
看板Dietician
標題Re: [閒聊] 在健身書上看到的
時間Fri Dec 12 14:29:04 2008
書上說的應該沒有錯.
需要那麼高的prot intake是因為有證據顯示, 攝取 30% prot 時可降低在能量消
耗過程中的 lean mass loss.
一般對健美選手的營養攝取如下:
CHO 55 ~ 60 %
Prot. 25 ~ 30 %
Fat 15 ~ 20 %
有興趣可以參考這篇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 (我愛方啾啾)》之銘言:
: 出自 最新健美運動詳解 (作者黃阿文)
: 增加肌肉的Tips:
: 1.不斷的吃 一天吃五到六餐
: 讓身體不斷的處在同化作用的狀態中
: 2.每天蛋白質最少 2g
: 三大營養素比例: CHO 45%
: prot 35%
: Fat 20%
: 看到覺得有點疑惑
: 蛋白質可以吃這麼多 不會有問題嗎?
: 吃多蛋白質可以輔助運動 增加肌肉 但是腎臟不會壞嗎?
: 我才疏學淺 因此想問問各位先進的看法~
: 運動員吃的東西都這樣搞嗎?
--
※ 發信站: 批踢踢實業坊(ptt.cc)
◆ From: 140.112.125.66
1F:→ gloomy1227:所以說 那只適合有達到那種運動負荷量的人用的比例@@ 12/12 16:02
2F:推 catwalks:了解 謝謝 12/13 10:36
3F:→ x0224al:人一天所需攝取的蛋質~只會比你想的還要多~蛋白質最主要的 12/14 03:00
4F:→ x0224al:還是修復身體組織~而用食物的方式補充~會補充到太多不比要 12/14 03:01
5F:→ x0224al:的熱量跟脂質~運動員用大量的運動可以加速代謝~過盛的營養 12/14 03:05
6F:推 kaerutoh:要吃大量的蛋白質而又怕肝腎過勞的話就同時服用大量的 12/14 18:35
7F:→ kaerutoh:蛋白質酵素(木瓜酵素、鳳梨酵素等)或Pre-digested的類型 12/14 18:37
8F:推 SuckPenis:多吃蛋白質酵素有用喔? 蛋白質酵素還不是就是蛋白質 12/14 20:06
9F:推 kaerutoh:哈哈... 基本上可以減少身體對分解蛋白質為胺基酸的壓力 12/15 03:23
10F:推 SuckPenis:那就是蛋白質阿 和酵素有啥關係...... 12/15 21:30
11F:→ kaerutoh:身體需要的不是蛋白質,而是胺基酸。如果大分子的蛋白質 12/15 22:32
12F:→ kaerutoh:混進你的血液、肝臟等就會使你的身體受到傷害。因此你的 12/15 22:34
13F:→ kaerutoh:肝臟和腎臟為了處理血液中這些大分子的蛋白質就會造成很 12/15 22:36
14F:→ kaerutoh:大的負擔。而且那些代謝不完整的蛋白質通常都會變成胺毒 12/15 22:38
15F:→ kaerutoh:和尿酸(所謂的「普林體」)等過量而對身體有害的物質。 12/15 22:40
16F:→ kaerutoh:當然,其他營養素(維生素、礦物質等)依然不能少喔 ^^ 12/15 22:42
17F:→ SuckPenis:....我的生理學要重修了嗎........... 12/16 06:46
18F:推 kaerutoh:不是~ 是我在嘴砲 XDDDDDD 12/17 00:14