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How To Increase Lean Muscle! | 如何增加肌肉!

发布时间:2020-01-09
文章来源:F45 Rowland
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    增加瘦肌肉含量,是很多男女训练者在训练计划中追逐的目标,因此这急需足够的营养来实现。当你训练的时候,你的肌肉开始进行分解来提供动能,这就要求能够提供可快速消耗的高品质蛋白质,增强肌蛋白的合成,这样受损的肌肉才能得到修复和生长。

    关键字: 增加肌肉

    Increasing lean muscle mass is a goal at the center of many training programs for both males and females, therefore requires an intricate focus on nutrition to support it. When you train, your muscle begins to break down and consequently places an emphasis on consuming high-quality protein sources as soon as possible to help stimulate muscle protein synthesis, whereby the damaged muscle can be repaired and grow. However, it isn’t just the immediate meal after that is the most important, as daily training perpetuates this cycle of breakdown and repair, meaning meal and nutrient distribution is essential for optimizing lean muscle gains.

    增加瘦肌肉含量,是很多男女训练者在训练计划中追逐的目标,因此这急需足够的营养来实现。当你训练的时候,你的肌肉开始进行分解来提供动能,这就要求能够提供可快速消耗的高品质蛋白质,增强肌蛋白的合成,这样受损的肌肉才能得到修复和生长。然而,最重要的并非仅仅是及时补充食物,因为日常训练一直延续这样肌肉分解和修复的循环过程,这意味着饮食和营养分配,对于最大限度增加瘦肌肉量是非常重要的。

     

    How to build muscle mass?

    In order to build lean muscle mass, your energy balance needs to be in a surplus, implying that you need to be consuming more energy derived from food than that burned in your basal metabolic rate and training program. The reason for this is due to the fact that lean muscle mass is metabolically active tissue, and as such, any increases in muscle mass will require an increased energy intake to preserve it. What this means is often competing for goals of wanting to lose body fat and gain muscle mass can be very difficult to achieve simultaneously, as one requires a positive energy balance, the other a negative.

     

    如何增加肌肉量?

    为了增加精瘦肌肉含量,你的能量平衡需要一个正盈余,也就是说你需要消耗更多从食物中获取的能量,增强你的基础代谢率和训练计划。这样做的原因,是因为精瘦肌肉是新陈代新活跃的组织,肌肉增加量将需要更多的能量摄入去维持它。这就意味着,想要同时达到减脂增肌的目标是非常困难的,因为一个需要正能量平衡,另一个需要负能量平衡。

     

    Timing and quantity of protein is key

    The distribution and timing of high-quality protein and energy sources is key to muscle growth, and is most effectively achieved through consuming three main meals with a snack in between. Protein foods consist of animal sources, such as meat, fish, chicken or eggs, dairy products such as yoghurt, cheese and milk, and also plant-based sources such as legumes or tofu. Including protein sources of approximately 20-40g at main meals  (approximately 1/4 – 1/3 of your plate/bowl), and 15-30g at snacks ensures an adequate distribution of protein to facilitate achieving daily total protein goals. Your body can only absorb a relatively small amount at a given time.

     

    As a reference recommendation for physically active individuals, total daily protein intake can aim for 1.4 – 2.0g protein per kilogram of bodyweight. For example, a 70kg person could have a range of 98 – 140g of protein per day, although it is a good idea to get professional advice to address individual concerns around requirements.

     

    摄入蛋白的时间和质量是关键

    高质量蛋白质和能量来源的再分配和时间对肌肉增长至关重要,可以通过每日三餐和每餐之间的零食获得。蛋白质食物来源分为动物蛋白质,例如肉,鱼,鸡肉以及鸡蛋,每天食用的酸奶,奶酪和牛奶,还有植物蛋白类的豆类或者豆腐。主食摄入大概20-40的蛋白质(大约占到1/4到1/3你的盘子的分量),15-30g来自零食的蛋白质能够确保蛋白质分配,以实现每日总蛋白质目标。你的身体在一定的时间内只能吸收相对较少的量。

     

    对健身有需求的人群参考建议,每日总蛋白摄入量可达到每千克体重1.4 - 2.0克。例如,一个体重70kg的人每天可以摄入98 - 140克的蛋白质,相应的,寻求专业建议来解决个人对蛋白质需求的困扰是个不错的主意。

     

    Should I still eat carbs?

     

    Carbohydrates are essential for building lean muscle mass and shouldn’t be avoided completely, as they are the key fuel source to be burned during workouts. Consuming carbohydrates before resistance training improves the availability to be burned as fuel to maintain a higher intensity and duration. Consuming carbohydrates after training, ideally within 30 minutes, allows replenishment of depleted glycogen stores and optimizes gains from the previous session.

     

    The right food choices at the right time can help build lean muscle mass, although it is the regular accountability to the training and lifestyle that will allow you to reach your goal. Remember, you can check both your protein and carbohydrate intake using the F45 Meal Plans and App to help you ensure you’re consuming the right amounts, of the right foods, to help you achieve your goals.

     

    我仍然需要吃碳水吗?

     

    碳水化合物对形成精瘦肌肉十分重要,不应该完全避免,因为它们是训练过程中主要的能量来源。在抗阻训练之前摄入碳水化合物,能够有效提供燃料供给,维持在高强度训练中所需要的体能。在训练之后补充碳水化合物,最好在30分钟之内,可以及时补充消耗掉的糖原储备,并且从上一节训练课程中最大程度获益。

     

    正确的食物,在正确的时间,能够帮助你打造精瘦肌肉,但是规律的训练和生活方式能让你达成目标。记住,你可以使用F45餐食计划以及小程序,帮助你检查你的蛋白质和碳水摄入量,帮助你选择正确的食物和正确的摄取量,最终助你一臂之力达成目标。

     

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