健身早餐請益 - 健身
By Lily
at 2022-07-20T13:26
at 2022-07-20T13:26
Table of Contents
※ 引述《zxcv5361 (陳菊癡漢館長)》之銘言:
: 請問目前個人屬於增肌期、蛋白質攝取有提高
: 一天是兩餐基本上早餐當中餐吃
: 如果只能外食的話有建議點什麼嗎
: 大冰奶是否只能無糖
早餐碳水脂肪蛋白質我會各抓50:30:20左右,考量到我都是吃完早餐後訓練,所以早餐
的碳水會佔比較多,這樣肌肉肝醣充足訓練起來會很有品質
另外大冰奶毫無營養價值,就算無糖也一樣,對你的訓練不會有啥幫助,建議去掉
大概就是一顆藍莓貝果+兩顆水煮蛋+10g無調味堅果,吃完就上了
另外大原則就是一天的碳水我會有接近三分之二是在訓練前訓練後攝取完畢,為的是維持
住訓練品質與補充訓練後肌肉的肝醣
一天大概會吃到五餐,最後一餐就只攝取蛋白質跟脂肪,避免胰島素波動了
目前這樣執行下來效果還不錯,可以參考看看
https://i.imgur.com/bsItw1R.jpg
https://i.imgur.com/l0JNOEt.jpg
--
: 請問目前個人屬於增肌期、蛋白質攝取有提高
: 一天是兩餐基本上早餐當中餐吃
: 如果只能外食的話有建議點什麼嗎
: 大冰奶是否只能無糖
早餐碳水脂肪蛋白質我會各抓50:30:20左右,考量到我都是吃完早餐後訓練,所以早餐
的碳水會佔比較多,這樣肌肉肝醣充足訓練起來會很有品質
另外大冰奶毫無營養價值,就算無糖也一樣,對你的訓練不會有啥幫助,建議去掉
大概就是一顆藍莓貝果+兩顆水煮蛋+10g無調味堅果,吃完就上了
另外大原則就是一天的碳水我會有接近三分之二是在訓練前訓練後攝取完畢,為的是維持
住訓練品質與補充訓練後肌肉的肝醣
一天大概會吃到五餐,最後一餐就只攝取蛋白質跟脂肪,避免胰島素波動了
目前這樣執行下來效果還不錯,可以參考看看
https://i.imgur.com/bsItw1R.jpg
https://i.imgur.com/l0JNOEt.jpg
--
Tags:
健身
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