饮食和时间

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饮食和时间

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2023年7月23日

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1:03

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训练日饮食

食物

碳水：袋装湿面条（碳水70%；方便计算，快速食用）
蛋白质：肉干（蛋白质40%，脂肪低于5%；牛肉，猪肉，鸡肉）
脂肪：鸡蛋（蛋黄脂肪 5g/个），牛奶

实际操作

\\\n	g/kg体重 \\\n	来源 \\\n	总需求量（g） \\\n	食物摄入量（g） \\\n	\\\n
碳水 \\\n	4-5 \\\n	袋装湿面条：碳水62.5%，蛋白质11.3% \\\n	240-300 \\\n	384-480 \\\n	\\\n
蛋白质 \\\n	1.5-2 / 2.5-3 \\\n	肉干：蛋白质40%，脂肪<5% \\\n	120 \\\n	300 \\\n	\\\n
脂肪 \\\n	1 \\\n	鸡蛋： 5g/个，牛奶 \\\n	60 \\\n	/ \\\n	\\\n
\\\n	\\\n	\\\n	\\\n	\\\n	\\\n
\\\n	早饭（练前餐） \\\n	练后餐 \\\n	午饭 \\\n	晚饭 \\\n	总摄入量 \\\n
食物搭配 \\\n	面条100g，鸡蛋1个，牛奶 \\\n	面条200g，肉干 \\\n	面条100g,肉干,蔬菜 \\\n	面条100g，肉干，蔬菜 \\\n	\\\n
碳水 \\\n	\\\n	\\\n	\\\n	\\\n	\\\n
蛋白质 \\\n	\\\n	\\\n	\\\n	\\\n	\\\n
脂肪 \\\n	\\\n	\\\n	\\\n	\\\n	\\\n

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增肌期：碳水 4-5g，蛋白质 1.5-2g，脂肪 1g，体重 60kg

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