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发帖数: 5241 | 1 还是抄书。
The Complete Guide to Sports Nutrition
How to eat for maximum performance
Anita Bean
About Fat Loss:
Key Points:
. Rapid weight loss can result in an excessive loss of lean tissue,
dehydration, and a reduction in aerobic capacity (up to 10%), strength and
endurance.
. Effective fat loss can be achieved by reducing calorie intake by 15%, this
will minumise both lean tissue loss and resting metabolic rate (RMR)
reduction.
. The recommended rate of fat loss is no more than 0.5kg/week.
. Carbohydrate should be reduced by only a modest amout, but still contriute
60% of calories.
. Protein intake should be approx 1.6g/kg body weight/day to offset lean
tissue loss
. A reduction in saturated fat while maintaining essential fatty acids will
result in an effective body-fat loss.
. Additional aerobic exercise performed for 20 minutes 3 times a week
together with high intensity weight training performed on alternate days
will maintain muscle mass and RMR while losing body fat.
. Your diet should be based on low GI meals, and food with a high fibre and/
or water content.
. Eating carboydrtae and protein, minimising fat and increasing meal
frequency can opitmise thermogenesis and, therefore, fat loss.
. The most effective way of increasing your RMR is to increase lean mass and
follow a high intensity aerobic and weight training program.
. Appetite regulation is enhanced by a high protein, high carbohydrate, low-
fat eating programme.
. Yo-yo dieting can have an adverse effect on body composition, and overall
physical and mental health.
. Failed attempts to lose body fat permanently may be due to inconsistent
patterns of food intake, negative body image poor motivation, unnecessary
food restriction or avoidance, or a negative attitude.
Strategies for Permanent Fat Loss
1: Set realistic goals
2: Monitor ody composition changes
3. Aim to lose no more than .5k/week
4. Keep a food diary
5. Never comsume fewer calories than your RMR
6. Trim saturated and hydrogenated fat
7. Include healthy fats
8. Go for the (slow) burn (low GI-Carb)
9. Bulk up (food with high volume per calorie))
10. Eat more fibre
11. Indulge yourself
12. Eat more frequently
13. Make gradual lifestyle changes | f*******n
发帖数: 5241 | 2 The Complete Guide to Sports Nutrition
How to eat for maximum performance
Anita Bean
About Gaining Lean Body Weight:
. To build muscle, an intense weight-traning programme must be combined with
a alanced intake of calories, carbohydrate, protein and fat.
. Aim to gain 0.5-1kg lean weight per month.
. Tltimately, th amount of lean wight you gain depends on your genetic make-
up, body type, and hormonal balance.
. To gain lean weight, increase your maintenance calorie intake by 20%, or
about 500 kcal daily.
. A protein intake of 1.8-2.0g/kg body weight will meet your protein needs;
carbohydrates should supply about 60% of your total calories.
. Consume 1g carbohydrate/kg body weight immediately after training, ideally
cimbined with protein.
. Divide your food into 6 meals a day; include extra snacks if necessary.
. Mel replacement products are protein supplements can help make up for any
shortfall in your diet and may provide additional benefits.
. Creatine may be worth including in a weigh-gain programme. | f*******n
发帖数: 5241 | 3 The Complete Guide to Sports Nutrition
How to eat for maximum performance
Anita Bean
How will losing weight affect my performance?
Rapid wight loss has results in a diminished aerobic capacity (Fogeholm,
1994). A drop of up to 5% has been measured in athlets who had lost just 2-3
% of body weight through dehydration. A loss of 10% can occur in those who
lose weight through strict dieating. Anaerobic performance, strength and
muscular endurance are also decreased, although researchers have found that
strength (expressed against body weight) can actually improve after grdual
weight loss (Tiptan, 1987).
参考文献：
Fogeholm M. (1994), "Effects of bodyweight reduction on sports performance",
Sporys Med., vol. 18(14), pp. 249-67.
Tiptan,C. M. (1987), Physician and Sports Med., vol. 15, p. 160. |
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