Coach Ryan here with a power-packed nutrition tip! Today we’re going to talk about optimizing your protein intake to maximize your muscle mass.
There is a LOT of confusion on the web regarding how much protein to eat and when you should eat this protein if you want to get as jacked and strong as humanly possible.
I believe this confusion stems from a combination of old iron-dungeon bodybuilding myths that refuse to die, overly sensational marketing from unethical supplement marketing companies, and today’s pop-culture of IG fitness celebs who don’t know their occiput from their anus.
I want to keep this extremely simple for you with some practical, easy to follow tips spread out over the next 2 posts.
In order to maximize your body’s muscle protein synthesis response to food, you MUST follow these FIVE protein rules:
1. Eat complete proteins at each feeding. Complete proteins are sources that contain all of the essential amino acids. EAAs are amino acids that your body cannot manufacture on it’s own, and must get from the diet. If you eat animal protein for your meals, you can rest easy knowing that each protein feeding is maximizing your ability to build and maintain muscle. If you make the choice to eat a vegan or vegetarian diet, you will need to ensure you are combining the correct foods in correct ratios to achieve a complete protein with each feeding. It requires more homework and diligence on your part, but it can be done!
2. Eat sufficient total protein per day. In order to maximize your lean body mass, you need between 0.8 – 1.5 grams of protein per pound of body weight per day. It seems like a wide range, but it’s explainable by your current caloric state. When in a calorie surplus, you are in an overall anabolic state, so you don’t require as much protein to build and maintain muscle. In a surplus, you can get away with the lower end of the protein range. On the flip side of the spectrum, if you are in a heavy calorie deficit to get leaner, then you need MORE protein as your rate of muscle protein breakdown will be much higher in a calorie deficit than it is in a surplus or in maintenance.
Get to work on these first 2 principles and we’ll be back shortly with 3 more non-negotiable protein rules that you MUST follow in order to maximize your muscle mass.
If you want to learn more about calories, macronutrients, different diet structures, peri-workout nutrition, meal-timing, eating for performance and more, stay tuned for our upcoming nutrition webinar series.
同時也有43部Youtube影片,追蹤數超過40萬的網紅David Teo,也在其Youtube影片中提到,Boleh dapat product disini : https://lakumall.com/shop/goodmorning-gsure GoodMorning GSure Benefit : - Complete nutrition (Contain 28 minerals and v...
「nutrition vegetarian diet」的推薦目錄:
- 關於nutrition vegetarian diet 在 Kenneth Strength Training - 盧恩澤教練 Facebook 的最讚貼文
- 關於nutrition vegetarian diet 在 Kofgym Facebook 的精選貼文
- 關於nutrition vegetarian diet 在 CheckCheckCin Facebook 的最佳解答
- 關於nutrition vegetarian diet 在 David Teo Youtube 的最佳解答
- 關於nutrition vegetarian diet 在 Joanna Soh Official Youtube 的最佳解答
- 關於nutrition vegetarian diet 在 Sisi Yip Youtube 的精選貼文
nutrition vegetarian diet 在 Kofgym Facebook 的精選貼文
🥗茹素的力量?
前一排國外出咗段紀錄片「茹素的力量」(The Game Changers),係有關食肉會危害健康而推崇無肉飲食/素食,其中阿諾舒華辛力加 (Arnold Schwarzenegger) 提到自己好後悔以前食咁多肉類;之後,美國健美運動員Kai Greene 亦係個人Instagram 表示會轉為素食。
.
🧐究竟【素食】能唔能夠同普通飲食一樣增肌呢?
.
1⃣蛋白質
動物製品,尤其是肉類,都包含好多必需嘅營養素,以提供能量比人體。對肌肥大嚟講,當中嘅完整蛋白質最為重要,以刺激肌肉蛋白質合成。
.
至於蔬果類,當然有好多食品都含高蛋白質,例如係豆類、果仁🥜、穀類🌾等等,但係依啲通常都唔係完整嘅蛋白質,而且人體必需嘅胺基酸含量都比較低,對肌肉合成有所影響👎🏻
.
相較之下,素食者要食更多食品先可以達到肌肉合成對蛋白質同胺基酸嘅要求。當然,你都可以透過植物性蛋白粉嚟達到要求。
.
2⃣其他必需營養素
▪必需脂肪酸:素食者最難獲得嘅營養素係ω-3脂肪酸,雖然亞麻籽同奇亞籽都有Ω-3,🙅🏻♀但係此Ω-3非彼Ω-3。素食Ω-3裡面嘅ALA含量遠超過EPA同DHA,好可惜嘅係EPA同DHA都比ALA更加重要👎🏻
.
▪維他命B12:可以促進細胞發育、幫助調節碳水、脂肪、蛋白質。雖然好多深綠色蔬菜🥦都富含維他命B,但係當中嘅B12主要靠肉類🐥同魚類🐟攝取,素食者普遍都要額外進食補充品。
.
▪必需礦物質(鐵、鋅、鈣):雖然係好多植物食品裡面都可以搵到鐵,但係佢哋嘅吸收率都比肉類低🥩;而鋅同鈣因為來自植物嘅生物利用率都比較低,普遍素食者都會較缺乏依啲礦物質🦴
.
🌟如果你本身已經係一位素食者,其實你都一樣可以繼續你嘅飲食,達成增肌嘅目標,但係相對上你嘅補充品會比一般人多啲💊,先可以吸收到你無辦法係蔬食之中攝取到嘅肉類營養素。
.
📱好多社交媒體宣傳、報導、紀錄片提出素食更有利於健康、素食者壽命比較長等等,依啲其實都係無科學根據。食品科學家Erin:「紀錄片只係用作紀錄,並非基於科學。」✅正確嘅營養資訊係應該來自專業嘅營養學專家,而唔係以利益為出發點製作嘅紀錄片。
.
🧪而針對有關素食者壽命較長等等嘅研究報告,其實係因為素食者往往比肉食者更加注重多方面嘅健康,除咗係飲食上,仲包括少吸煙、多運動等等良好嘅生活習慣,並非單單因為佢哋係【素食】。
.
所以,如果你係因為依部紀錄片而打算轉為素食,你就要重新考慮一下係咪真係適合啦😉
References:
https://www.biolayne.com/articles/research/the-game-changers-review-a-scientific-analysis/
https://www.biolayne.com/articles/nutrition/will-veganism-kill-your-gains/
https://www.bornfitness.com/vegetarian-diet/
圖/文:eunice
#kofgym #food #nutrition #eat #training #fitness #vegan #meathead #hongkong #gym #香港健身
nutrition vegetarian diet 在 CheckCheckCin Facebook 的最佳解答
【蔬果汁排毒】吃流質就可排毒?
#五青汁蔬果汁蔬菜湯
#為何愈飲愈虛?
#星期三CheckCheckMail
蔬果汁非人人適合
減肥少女:「近年很流行的蔬果汁排毒,有朋友試過後大讚有用而且成功減磅,但我試了兩天就已經覺得頭暈,而且好像特別怕冷,為甚麼呢?」
CheckCheckCin:近年很流行的蔬果汁排毒Juice Detox,是指在3或5天內只喝不同的冷壓蔬果汁,每天約飲用6至8枝,由於流質相對容易消化,有稱能讓腸胃休息,加上並沒有經高溫處理,營養可被完全保留,有淨化腸道及排毒的功效,有助排出宿便及身體積貯的毒素。當然,幾天中只吃流質食物當然會有減磅的作用,但要明白在中醫角度裡,所有未經烹煮的食物,包括蔬菜、水果,以及果汁都屬生冷食物,屬性偏寒涼,多吃會削弱人體的陽氣,也就是為甚麼會出現頭暈及畏冷症狀。再者,負責消化吸收的脾胃最不喜冷,多吃生冷反而會為其帶來負擔。本身脾胃素寒的人,更易出現胃脹、胃痛等不適症狀,甚至是嚴重的腹瀉,這正可解釋為甚麼蔬果汁會被人認為能夠「排毒」。又為甚麼有些人喝後又好像更健康呢?也許因他們本身屬濕熱體質,適量進食寒涼食物有助改善身體偏熱症狀,但其實再繼續下去也會削弱陽氣,出現虛寒症狀。中醫理論其實更講求吃得新鮮及營養均衡,最重要還是要適合個人體質。脾胃好,人自然不易長胖,想偶爾讓脾胃休養生息,不妨試試以下的方法!
- 間中來一碗白粥,清淡又溫暖脾胃
- 素湯清甜又不油膩,比加肉或骨類熬煮的老火湯更健康
- 偶爾喝蔬果汁不如實實在在吃一個水果,纖維更多!
- 粗糧其實是最基本又對脾胃好的食材,肚餓時吃點番薯、薯仔也不錯
- 每朝一杯溫暖的米水更是脾胃健康的基本
另外再推介大家一個補充陽氣茶療,每星期飲用一次以作保健也不錯:
蜂蜜雪梨肉桂茶
材料:肉桂粉0.5克、梨乾4片、蜂蜜適量
做法:先將乾材料放入保溫瓶內,注入熱水焗10分鐘,放涼後加入蜂蜜調味即可。
功效:溫經散寒,紓緩過量飲食生冷或怕冷、手腳冰冷等症狀。注意身體有偏熱症狀不宜飲用!
Juicing is not suitable for everyone
"Juice Detox has been very popular in recent years. My friend tried it and said she lost weight successfully. I have been feeling dizzy and have aversion to cold after trying it for two days. Why is that?"
CheckCheckCin: Juice Detox, which is very popular in recent years, involves drinking different cold-pressed vegetable and fruit juices for 3 or 5 days. The diet allows for 6 to 8 juices per day. As the liquid is relatively easy to digest, some claim it allows for the digestive system to rest. Also, as the juices have not been treated with high temperature, nutrition can be completely retained and has the effect of purifying the intestines and detoxification to remove toxins from the stool and body. Having a liquid only diet for a few days can help with weight loss, but remember in the Chinese medicine perspective, all uncooked foods, including vegetables and fruit juices are cold/raw foods and cold in nature. Eating too much will weaken the yang qi of the body, which is cause of dizziness and aversion to cold. In addition, the spleen and stomach that digest and absorb nutrients are the least tolerant to cold. Eating too much cold/raw foods will bring a burden to them. Those with cold spleen and stomach are prone to abdominal bloating, stomach pain and other stomach discomfort symptoms or worse, severe diarrhea, which explains why juice diets are considered to be "detoxification". But why do some people seem to be healthier after the diet? Perhaps because they have damp-heat body condition to start with, appropriately consuming foods that cool and cold in nature can help improve the heat-related symptoms. However, if you continue the diet, it will weaken the yang qi and cause asthenic and cold symptoms. Chinese medicine theory actually focuses on eating fresh food and having balanced nutrition. The most important thing is eat according to your body condition. Those with healthy spleen and stomach will not gain weight easily. If you want to let the spleen and stomach rest sometimes, try the following methods!
- A bowl of congee is light and can warm the spleen and stomach.
- Vegetarian soup is sweet and not greasy, and is healthier than the double stewed soup
with meat or bones.
- Occasionally drinking vegetable juice is fine, but it is better to eat fruits which has more fibre!
- Coarse grains are actually the most basic ingredients that are good for the spleen and stomach. When you are hungry, you can eat some sweet potatoes and potatoes.
- Have a cup of warm rice water every morning to build the basics of spleen and stomach health.
Below is a tea remedy for supplying yang qi. It is good to drink once a week for health care:
Pear tear with honey and cinnamon
Ingredients: 0.5g cinnamon powder, 4 slices of dried pear, appropriate amounts of honey
Preparation: Place dry ingredients into thermos, add in hot water and steep for 10 minutes. Add in honey after it has cooled down slightly.
Effects: Dispels cold, relieves symptoms related to eating too much cold/raw foods such as aversion to cold or cold limbs. Not suitable for those with heat-related symptoms.
#女 #男 #我畏冷 #陽虛 #濕熱 #我煩躁
nutrition vegetarian diet 在 David Teo Youtube 的最佳解答
Boleh dapat product disini :
https://lakumall.com/shop/goodmorning-gsure
GoodMorning GSure Benefit :
- Complete nutrition (Contain 28 minerals and vitamins)
完整的营养 (含有28种维他命和矿物质)
- Contain 18 types of grains (Can be meal replacement)
富含18种榖糧 (可以当代餐)
- Contain Lutein – For healthy eyes
含有叶黄素 – 保护眼睛
- High in protein and contain Ca-HMB to prevent muscle loss
富含蛋白质及含有β-羟基-β-甲基丁酸钙来预防肌肉流失
- Suitable for lactose intolerance & vegetarian
适用于乳糖不耐症 & 适合素食者
- Contain phytonutrients
含植物营养素
- Contain dietary fiber to improve immune system
含膳食纤维帮助免疫系统
- No cholesterol
无胆固醇
- Low saturated fat
低饱和脂肪
IKAN SIAKAP KUKUS MAHSURI SOS LADA HITAM I MASAK-MASAK #28
https://www.youtube.com/watch?v=SCX1dVWT2OY
Ingin Diet Yang Sihat? Jom Cuba Salad Potato Ini #4
https://www.youtube.com/watch?v=py1z8-ueqE8
Intan Ladyana Dalam Misi Rayyan & Danish
https://www.youtube.com/watch?v=bWD_-PUqEkM
Telatah Azal Bagi Ubat Dekat Azil Sangat Menyentuh Hati #3
https://www.youtube.com/watch?v=1IC1cwxez-E
Pernah Tengok Pontianak Cantik?
https://www.youtube.com/watch?v=Ci24GeCmiNk
#Goodmorning #minuman #healthydrink #bijirin #Nutrisi #MigMovie #FullMovie #Mig #MigPictures #DavidTeo #Metrowealth
Copyright By / Hakcipta Terpelihara : MIG Pictures.Sdn.Bhd
====================================================
Marketing and promotions please contact :
Email : ruby@metrowealth.com.my & jane@metrowealth.com.my
No phone : +603-7782-2299 (Monday to Friday | 9am to 6pm)
Subscribe Youtube DavidTeo : https://www.youtube.com/user/davidteoMETROWEALTH
====================================================
Instagram : https://www.instagram.com/davidteo99
Facebook : https://www.facebook.com/davidteo99
SILA LIKE, COMMENT, SUBSCRIBE, & SHARE.
nutrition vegetarian diet 在 Joanna Soh Official Youtube 的最佳解答
Download my Fitness App here: http://bit.ly/fio-app SUBSCRIBE: http://bit.ly/SUBJoannaSoh | Follow my IG: https://instagram.com/joannasohofficial/
I went on a 30-Day Plant Based Diet. Is it really the Best? What did I Learn? | Joanna Soh
What is a Plant-Based Diet? Is it vegetarian? Vegan? Can you eat meat? Well, the truth is that, the definitely of a plant-based diet defers depending on who you ask. Generally, it is a lifestyle choice that emphasises on eating more real, whole foods that comes from plants. To me, plant-based does not mean completely eliminating lean sources of protein! Watch this video to learn how I did it and how you can make the transition too!
_________________
Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive
I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
https://twitter.com/Joanna_Soh
(Subscribe to my website for printable workouts & recipes)
My Fitness App
https://www.instagram.com/fio.app
https://www.facebook.com/fioapp
_______________
I went on a 30-Day Plant Based Diet. Is it the Best? What did I Learn? | Joanna Soh
nutrition vegetarian diet 在 Sisi Yip Youtube 的精選貼文
一位愛吃愛運動的營養師??
把美味健康食譜通通分享給大家
食譜請按 | Recipe ??https://www.facebook.com/sisispeaking...
黑松露大啡菇未來漢堡 (568 kcal 32P 43C 31F)
泡菜芝蛋未來漢堡(658 kcal 41P 42C 37F)
關於我 | More about me x
Instagram
??https://www.instagram.com/sisi_nutrifit/
??https://www.instagram.com/sisiyipxoxo
上一條影片 | Previous Video
?? https://youtu.be/9DsWwOJjSc8
Giveaway details: (ends at 11/7/2019)
??Subscribe this youtube channel
nutrition vegetarian diet 在 The Vegetarian Diet: A Beginner's Guide and Meal Plan 的相關結果
A healthy vegetarian diet includes a variety of nutritious foods like fruits, vegetables, grains, healthy fats and plant-based proteins. Foods ... ... <看更多>
nutrition vegetarian diet 在 Health and Nutrition | The Vegetarian Society 的相關結果
As a vegetarian, eating a balanced diet based on whole grains, pulses (beans and lentils), vegetables and fruits, nuts and seeds you should easily exceed the ... ... <看更多>
nutrition vegetarian diet 在 Vegetarian diet: How to get the best nutrition - Mayo Clinic 的相關結果
Planning a healthy vegetarian diet · Calcium and vitamin D · Vitamin B-12 · Protein · Omega-3 fatty acids · Iron and zinc · Iodine. ... <看更多>