2019-03-27

蛋白质需求


通常只要不超过2g per kg的蛋白质分量,那么是不会对你的肝或者肾造成问题的
不过记得要多喝水

我现在84kg,现在算是要muscle building phase,所以需要的分量大概是在117g和151g之间
平常的食物可以吃到吗?


你可以发现,如果要在食物里吸取足够的蛋白质,需要吃蛮多一下的
每天至少要600g的肉类? 一斤的肉,每一天
要准备啊!要购买啊!要啃吃啊!
想象起来就有一点累 。。。。和 贵!
YongUei一直跟我说,要真的吃得健康,其实花费很大一下

真的
所以,简单的方式,买蛋白质饮料喝咯,摇一摇,泡一杯,就是4颗蛋的营养
如果要吃到一天的蛋白质分量,吃鸡蛋也要吃25颗,胆固醇肯定爆棚的


你有没有确保你每天吃足够的蛋白质呢?


0.8 grams per kilogram of body weight recommended for sedentary people.
1.2 to 1.4 grams of protein per kilogram body weight for endurance athletes such as marathoners
athletes trying to increase their muscle mass range from 1.4 to 1.8 grams of protein per kilogram of body weight.

Body builders' training programs typically include a maintenance phase, a muscle-mass building phase, and a tapering or cutting phase. Protein needs during these times vary. During the maintenance phase, recommended protein intake is 1.2 grams per kilogram body weight for maintenance of muscle mass. During the muscle-building phase, a protein intake of 1.4-1.8 grams per kilogram body weight is recommended. During the tapering or cutting phase, body builders significantly decrease their calorie intake. During this special phase of calorie and carbohydrate restriction, protein needs increase to 1.8-2.0 grams of protein per kilogram body weight to compensate for the use of protein for energy during this hypocaloric phase

https://www.medscape.com/viewarticle/414351

No comments:

Post a Comment