我之前也跟你一樣隨興作
後來進健身房約5個月
頂多在你7月時的狀態
不過我承認...作的沒你認真
吃的也沒你節制
之前腳痛不能跑
現在好了,可以跑了
有氧以1小時為目標
希望肚子的肥肉能消下來
BTW~~若不想有氧太無聊
可以快慢快慢跑,自己手動調速度
這樣可以多點事作,就不會無聊
時間也過的比較快
donny419 wrote:
其實發這篇主要是想問...(恕刪)
http://forum.bodybuilding.com/showthread.php?t=121703981
以下節錄上面連結, 關於蛋白攝取的部分.
Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
ENDURANCE training -> 1.2 to 1.8g per KG bodyweight (about .8 / pound)
ADOLESCENT in training -> 1.8 to 2.2g per KG bodyweight (about 1g / pound)
BUT researchers also acknowledge that protein becomes MORE important in the context of LOWER calorie intakes, or LOWER carb intakes.
Recent evidence also suggests that protein intakes of 3g/kg help with physiological and psychological stressors associated with high volume or intense training.
One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's performance.
And lastly - you need to consider thermogenics/ satiety/ and personal preference.
So - General 'bodybuilding' guidelines for protein would be as follows:
- Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
- Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
- High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.
類似的資訊之前有讀到
但實際在現實中, 卻發現執行上很有難度
才會來請教大家, 都是吃多少蛋白質
以文章這段為例
High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight 時
假設90公斤, 180公分, 體脂肪超低的選手
每天就要吃 約210g蛋白質
以蛋白質每餐只能吸收30g來算
如果每餐消化時間, 假設都只吃乳清, 消化吸收很快, 算它3小時
那等於就是
選手一天要吃7餐
每餐間隔至少3小時
每餐吃 30g蛋白質
真的很難想像
早上6點一路吃到半夜12點
餐餐都吃足30g蛋白
感覺光消化, 就累了
何況不可能只吃乳清
消化時間一定會長於3小時
真難
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