Re: [閒聊] 在健身書上看到的

看板Dietician (營養師)作者lenti (啄木鳥)時間16年前 (2008/12/12 14:29)推噓6(6推 0噓 12→)

留言18則, 5人參與討論串2/2 (看更多)

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

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