【資訊分享】~ 補什麼可以長肌肉和提升訓練表現
前兩天同學分享的,如果有在做重訓的可以參考;簡單把重點翻成中文:
〖可以攝取的〗(有實證資料)
1. 咖啡因 (3 mg/kg body mass)
2. 一水肌酸 (3~5 g/Day)
3. 蛋白質 (0.25~0.4 g/kg body mass per serving "每餐")
※ 註:一般成年人"每日"蛋白質建議攝取量為0.8 g/kg;活動量高,可提高到1.2~1.6 g/kg;運動員則會到 2g/kg。
〖考慮補充的〗(證據還不夠強)
1. β-丙氨酸 (3-5 g/Day)
2. 瓜氨酸 (8 g/Day)
〖不用浪費錢的〗(目前看起來沒效)
1. 其他型式的肌酸
2. 精胺酸
3. BCAA (支鏈氨基酸)
4. HMB (丁酸甲酯)
5. 睪固酮素增進素
※ 註:BCAA在斷食訓練時有一定效果,平常不用花大錢買這個補充。
原文中沒有寫到文獻出處,因為很多篇,把比較新的論文列在下方,有興趣的可以再進一步去了解實驗的設計和結果。
1. Duncan, Michael J., and Samuel W. Oxford. "The effect of caffeine ingestion on mood state and bench press performance to failure." The Journal of Strength & Conditioning Research 25.1 (2011): 178-185.
https://journals.lww.com/nsca-jscr/toc/2011/01000
2. Tarnopolsky, Mark A. "Caffeine and creatine use in sport." Annals of Nutrition and Metabolism 57.Suppl. 2 (2010): 1-8.
https://doi.org/10.1159/000322696
3. Schoenfeld, Brad Jon, and Alan Albert Aragon. "How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution." Journal of the International Society of Sports Nutrition 15.1 (2018): 1-6.
https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0215-1
同時也有1部Youtube影片,追蹤數超過4萬的網紅韓國餐桌 lazy Korean cooking,也在其Youtube影片中提到,*中文字幕/ chinese sub,請按影片右下角的CC(手機上是影片右上角的) Miso stew (된장찌개 Doenjang-chigae) is a typical soul food which Koreans find nostalgia and comfort in. We cons...
「daily meal中文」的推薦目錄:
- 關於daily meal中文 在 家醫/職醫_陳崇賢醫師 Facebook 的最讚貼文
- 關於daily meal中文 在 Vegan Kitty Cat Facebook 的最佳貼文
- 關於daily meal中文 在 玳瑚師父 Master Dai Hu Facebook 的精選貼文
- 關於daily meal中文 在 韓國餐桌 lazy Korean cooking Youtube 的最讚貼文
- 關於daily meal中文 在 Daily Food Co. 的評價
- 關於daily meal中文 在 Coach Tim 為甚麼執行全肉食飲食, Carnivore Diet ... - YouTube 的評價
- 關於daily meal中文 在 33 Daily Food In Chinese by Sukie ideas - Pinterest 的評價
daily meal中文 在 Vegan Kitty Cat Facebook 的最佳貼文
🥕 新的一年,開始健康生活 🥕
吃素不等於健康。事實上,吃素只是表示你「不吃什麼」,卻沒說「吃什麼」。
舉例,如果素食者吃白米飯配仿葷素肉,加上油膩的炸杏鮑菇和過鹹的青菜,然後向非素食者宣傳「吃素健康」,其實我認為是沒有說服力的。或許跟吃炸雞比起來算健康,但和真正健康的全食物蔬食比起來,卻差遠了。
我吃素是為了動物,一開始根本不在意健康。必須承認,幾年來我其實心裡也總認為他人要是為了健康而吃素,就是動機不夠純淨。
但現在的我改觀了。我相信人是自然的一部份,是地球的延伸,而地球的狀態取決於我們自身的健康。如果我們因為無知或不夠愛自己而導致身心不健全,要怎麼樣創造出健康的人與人、人與自然的關係呢?
而要開始健康生活,也需要有工具輔助。今天跟大家介紹我超推的app🥦「Dr. Greger's Daily Dozen」🥦 你可以在app store裡搜尋(Android有中文版,iOS只有英文版但單詞不難,適合想練英文的朋友)。
這個食品清單包括了經科學證實人每天要吃的食物以及份量,例如一份十字花科蔬菜、一份漿果、三份其他水果、三份全穀物等。每吃了一份就可以在旁邊打勾。另外還有每天要補充的維生素B12和D(如果無法攝取足夠陽光的話)。
過去一年半來我會用這個app來檢視自己每天吃得好不好,也讓一天的飲食規劃變得更容易。新的一年,開始健康生活吧!
(圖片出處:NutritionFacts.org)
*****
🥕 Starting A Healthy Life in 2019 🥕
Eating vegan doesn't mean eating healthy. It only says what you don't eat, not what you eat.
For example, I wouldn't be convinced if I were a meat-eater, seeing a vegan eating white rice with mock meat, deep-fried mushrooms and salty vegetables and promoting that diet as "healthy." Yeah, maybe healthier than fried chicken, but can't compare to whole food plant-based foods.
I went vegan for animals and never cared about health until recently when I changed my views. I believe we are part of nature, and our physical and psychological wellbeing affects the planet greatly. How can we create healthy relationships with other living beings and nature unless we ourselves are healthy?
To start a healthy life, you need some tools. "Dr. Greger's Daily Dozen" is a great app to have. It shows you how many portions of food under each category you need to eat daily (fruits, vegetables, whole grains, etc.), and it's almost like a game you can play.
I've been using it for the past 1.5 years, and it makes meal planning so much easier. Highly recommended!
(Image thanks to NutritionFacts.org)
#nutritionfacts #drgreger #dailydozen
daily meal中文 在 玳瑚師父 Master Dai Hu Facebook 的精選貼文
【玳瑚師父公告】《靠近我就在今晚#40: 聚財八法餐會 - 第四卷》
40th Learning Session: The 8 Methodologies To Amass Wealth (Part 4)
妳你天天,甚至每時每刻,都在做的發財夢,其實也一樣,能實現於妳你每天的日常生活中。
編織夢,不如實現夢。
這才是名符其實的現實人。
*************
日期及時間: 830pm-1030pm,星期四, 31 August 2017
地點:Melt Cafe, Mandarin Oriental, Marina Square
*************
想🉐️吾補助者,請聯絡吾之助理,可發短訊至: +65 90212098,以便留位。這將是小型的活動。爲了表達個人誠意,玳瑚師父一概不接受透過別人代傳的簡訊報名。
簡訊中請附上:
1)個人中文姓名,
2)個人八字,
以便玳瑚師父能夠依照您的八字所需而指點您。
妳你的困擾,玳瑚師父絕對有能力幫妳你解除,但改命有改命的規矩。若想得到師父的幫助,出席活動,請先閱讀他在臉書所有的文章,並按讚,讓師父知道妳你願意增長自己的智慧,與人為善。一天內自然無法讀完,但可先報名,再發心和努力地閱讀按讚。
近月來,有兩名報名未被接受者,擅自出席餐會,以爲混水摸魚,就能會見玳瑚師父。餐師父一向注重個人禮貌,對於一切不速之客,一概都下逐客令,不會給予任何對話機會。
在此,提醒各位,師父廣開方便門,爲眾生排憂解難,切勿前來任性打擾,爲其他出席者帶來麻煩。無論男女老少,必會嚴厲譴責。
餐飲自費,除此以外,沒有額外收費。請趁早報名。一律歡迎有福有慧有心者!請記得攜帶紙和筆,及誠懇禮貌的學習態度。
感謝大家的擁戴與支持!
⋯⋯⋯⋯⋯⋯⋯
You dream of being wealthy every single day, even every moment, without realising that you can make it happen in your daily lives.
Building sandcastle in the air?
I say you would be better off if you start working on your dream now. This is what I call a true realist.
Let me show you the way.
*************
Date & time: 830pm-1030pm, Thursday, 31 August 2017
Venue: Melt Cafe, Mandarin Oriental, Marina Square
*************
To reserve a slot at the Dinner Session, kindly send a text message personally to my assistant at +65 90212098.
Requests sent on behalf of other people will not be accepted.
Information required:
1) Your Chinese name,
2) Your birth detail,
so that Master Dai Hu can advise you, based on your elemental needs.
Master Dai Hu is definitely able to solve your woes. However, there are universal laws about changing one's fate for the better. One must first be willing to accept virtuous knowledge, and share them with others.
In the past one month, two persons turned up at Master Dai Hu's meal sessions, despite their registrations being rejected. They assumed they could meet Master. Please know that Master Dai Hu is particular about a person's etiquette. Any gatecrasher will be ordered to leave, and not given any chance to speak to Master Dai Hu.
Here's a reminder to everybody. Master Dai Hu had made it more convenient for the masses to seek help from him, at no charge. Please do not be capricious and disrupt Master's ongoing Learning Session, creating trouble for other participants.
Any one that does so will be severely dealt with, regardless of their gender and age.
If you wish to obtain help from Master Dai Hu, and attend his events, please read all his articles on his FB page, and hit the LIKE button. This is to let him know that you wish to take the first step in transforming your life. Of course, it would be a tall order to LIKE all his articles in one day, but you can register for his event first then continue to read and LIKE his articles diligently.
I welcome people who are eager to learn and willing to put in the effort to turn life around for themselves and their loved ones. This will be a small-scale event. Do register early to avoid disappointment!
daily meal中文 在 韓國餐桌 lazy Korean cooking Youtube 的最讚貼文
*中文字幕/ chinese sub,請按影片右下角的CC(手機上是影片右上角的)
Miso stew (된장찌개 Doenjang-chigae) is a typical soul food which Koreans find nostalgia and comfort in. We consume it on weekly basis if not daily. Fermented soybean paste is versatile and packed with robust umami flavor.
YOU WILL NEED:
1 potato
4 mushrooms
1/2 onion
1/3 zucchini
1 garlic minced or pressed
1 spring onion
1 tablespoon Korean chilli paste (고추장 Gochujang)
2 tablespoons Korean miso (된장 doenjang)
1 small kombu
600 ml water
大醬湯是代表韓國媽媽的味道,大醬湯可以和很多食材搭配,海鮮,牛肉,蔬菜都很適合,
今天我要跟你分享最基本帶點辣味的大醬湯做法。
如果你喜歡我的影片,請多多按like鼓勵我,我會很開心喔。新影片很快跟大家見面喔~
你需要:
馬鈴薯 1個
香菇 4個
洋蔥 1/2個
櫛瓜 1/3個
大蒜 1個(切碎的或是蒜泥)
蔥 1個
韓式辣醬 1大匙 (고추장 Gochujang)
韓式大醬 2大匙 (된장 doenjang)
1片 公佈
水 600 ml
Korean cooking doesn't have to difficult!
I will share my home cooking recipes. Anyone can easily
create an authentic, healthy, and satisfying Korean meal.
***NEW VIDEOS EVERY WEEK!***
Subscribe to join the 韓國餐桌 Lazy Korean Cooking community.
I would really appreciate it!
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Instagram: lazy_korean_cooking
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"I will always choose a lazy person to do a difficult job because
a lazy person will find an easy way to do it" - Bill Gates
Every week I will share super yummy and authentic Korean
recipes. All made from scratch in fuss-free ways!
Mmm, tastes like home.
我是以前住在台北的韓國人。
我希望分享簡單容易的韓國料理食譜。
當兩個小朋友的媽媽,總是不容易花長的時間做菜,
可是每餐我都要吃美食,呵呵。 跟著容易的食譜做,
只需一點努力,一下子就可以完成。
歡迎來訂閱我的Youtube 韓國餐桌頻道lazy Korean cooking,
看看我中文blog的食譜:
http://hanguoliaoli.pixnet.net/blog
新菜上桌,快來我的Facebook按贊
www.facebook.com/pages/在台北的韓國餐桌/574161586045904
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