專業營養師教你增肌、健肌食物怎麼搭配

專業營養師教你增肌、健肌食物怎麼搭配

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如果你在努力健身,想要多了解蛋白質怎麼吃、該吃多少、什麼蛋白質來源比較好,佳格的專職營養師 Amanda 今天就是要用她多年的經驗幫你解答這些問題、分享她對蛋白質的理解!她也用高蛋白食物以及我們幫你推薦的產品,直接為你設計了一份一天三餐、運動前後的菜單範例,讓你健身輕鬆無負擔!

 

已經彎道超車的巨巨可以來看看多元蛋白飲食的好處 哪些動物和植物蛋白最優質? 

 

=★佳格營養師介紹★= 

何佳蓉,畢業於台北醫學大學保健營養研究所,並且於長庚醫院擔任臨床營養師七年,過去曾協助開發特定疾病配方食品,以及與其他營養師合作撰寫癌症飲食書籍,她希望能帶大家更了解自己的健康,過得更充實、更滿足!

 

 

近年來肌力訓練風氣越來越盛行,蛋白質這項營養素也逐漸受到重視。蛋白質不只在阻力訓練上幫助肌肉增長,蛋白質也在兒童生長發育、老年人活動力等扮演重要角色。

 

在挑選或攝取含蛋白質食物時,蛋白質的質與量需要留意。過去在門診常以”好的蛋白質”來衛教,所謂好的蛋白質又稱為完全蛋白或優質蛋白質食物,是指食物中蛋白質含身體所需的九種必需胺基酸,且含量是足夠的。

好的蛋白質食物如豬肉、雞肉、牛肉等肉類、魚類、蛋、奶類,以及毛豆、黑豆、黃豆與其製品豆腐、豆干、豆漿等。

 

反之,若食物中缺乏其中幾種必需胺基酸的蛋白質則稱為不完全蛋白多為植物性食物。

舉例來說,乾豆類如紅豆、綠豆所含的必需胺基酸-甲硫胺酸較少,而白米、小米玉米等五穀根莖類則是含較少的離胺酸。像是在墨西哥和中南美洲國家是將玉米為主原料的玉米餅作為主食,若飲食過於單一可能存在離胺酸缺乏的風險。

雖然乾豆類與穀類這兩者的必需胺基酸組成不如肉類或奶類等動物性蛋白來得完整,但若以適當的搭配仍然可提升蛋白質的品質,如飲食中將其中一種不完全蛋白食物搭配完全蛋白食物(例如綠豆沙牛奶),或者同時補充兩種缺乏不同種類的必需胺基酸食物(如紅豆小米粥)也具有必需胺基酸互補效果,使飲食獲得足夠的必需胺基酸,以利蛋白質在體內進行各項運作。 

 

我們也幫你準備了另外一篇好用乾貨:飲食中可以多加入哪些高蛋白食物呢?  

 

肉類含有完整蛋白質

 

而究竟每天需要攝取多少的蛋白質呢? 
每日所需的蛋白質攝取量是根據年齡、活動量、身體疾病需求的不同而定。
19歲以上成人每天蛋白質攝取建議為每公斤體重1.1公克,而對於70歲以上的長者則建議每公斤體重1.2公克蛋白質攝取為最佳。
 
例如一位30歲體重60公斤的上班族,每天所需蛋白質攝取量為66公克,而同樣 60 公斤體重的 70 歲長者則需要 72 公克蛋白質攝取。
在先前提到,不同的食物因所含的胺基酸組成差異使蛋白質品質上有高低之分,在蛋白質含量的多寡也有所不同。
含完整必需胺基酸的黃豆與其製品、魚類、雞蛋、肉類等蛋白質食物,如一片約 30 公克去皮雞胸肉、35 克豬里肌肉、50 公克蝦仁、一顆雞蛋、半盒裝嫩豆腐,各約含有7公克的蛋白質含量;一杯240毫升的牛奶約含8公克蛋白質量。
而其他穀類如白米飯,需要攝取到一碗 ( 約160公克 ) 才會攝取到5公克蛋白質;高麗菜、白菜、胡蘿蔔等蔬菜類則需要攝取到 500 公克才可獲得5.5~6.5公克的蛋白質含量。
 
不過,由於不同種類食物含有不同營養素,因此把握飲食多變化、多樣性原則,並選擇優質蛋白質食物以攝取足夠蛋白質與營養素。而有素食需求的族群,也建議善用互補胺基酸技巧將不同屬性食物如豆類搭配穀類,避免飲食過於單一,以獲得身體所需的必需胺基酸。
 
另外,重量訓練和健身族群的蛋白質需求較高,因為運動後所造成的肌肉組織損傷,需要攝取較多的蛋白質來進行修補與刺激肌肉生長。因此有健身需求的飲食每天蛋白質攝取量建議為每公斤體重 1.4-2 公克。高強度運動則需要提升至每公斤體重 1.7-2.2 公克蛋白質攝取量。
 
此外,國際運動營養協會 ( ISSN ) 提到,若有健康需求,建議攝取蛋白質飲食 ( 蛋白質需求>3公克/公斤體重/天 ) 並搭配阻力運動有利於帶來積極的成效。而除了攝取足夠蛋白質外,如何補充以及如何與其他營養素搭配帶來加乘目的是一項重點。
在運動前後攝取蛋白質可刺激肌肉,然而單純只攝取蛋白質可能不利於肌肉表現。這是因為大腦、中樞神經、肌肉組織是以碳水化合物作為能量來源。若飲食刻意執行低碳水化合物飲食並增加蛋白質攝取,會使蛋白質優先作為身體能量利用,而減少蛋白質去進行肌肉合成與修補的目的。
碳水化合物除了可以節省蛋白質的消耗,也會刺激胰島素分泌,提高肌肉蛋白合成、增加運動表現。因此健身飲食除了攝取足夠蛋白質外,也請記得不要忘了攝取足夠的碳水化合物。
運動前後應採以醣類為主、蛋白質為輔的飲食搭配,並且在運動一小時前避免空腹,飲食選擇以好消化的醣類食物為主 (如吐司、地瓜、香蕉、燕麥飲品) 為主;低脂乳品或低糖豆漿的蛋白質食物為輔。
運動後飲食把握碳水化合物與蛋白質比例 3~4:1。另外由於酪蛋白 (casein) 為慢吸收特性,國際運動營養協會 (ISSN) 建議睡前補充,而牛奶中約有80%為酪蛋白之蛋白質成份,因此建議睡前喝一杯牛奶,除了補給奶蛋白外,也同時補充鈣、維生素D等營養素喔。

 

補充蛋白質一日菜單


 為你提供一份搭配蛋白質食物的增肌飲食 一日菜單,佳格健身打底即饗組幫你把這份菜單裡的產品都一網打盡囉!讓它幫你有效增肌、把你的飲食大升級吧!

 

 

<免責聲明>:本文章僅供參考,並不是專業的醫療建議,如果你有任何疑慮或特殊的身體狀況,請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。

 

 

protein meals for muscle gain

A Nutritionist’s Guide to Food Pairing for Muscle Enhancement

 

We asked our nutritionist Amanda Ho to share some insights about muscle gain and protein, and she did not disappoint! Doesn’t it feel great knowing your advice comes from a dedicated professional nutritionist with years of experience? If you’ve had questions about protein sources, how much protein to consume to gain muscle or just want to learn more about this magical macronutrient, then this is the article for you. 

For your convenience, Amanda has also drawn up a sample one-day muscle-building diet plan that includes our recommended products alongside other protein-rich foods. 

For more information about the best animal and plant proteins read this article, or look at the many benefits of a high protein diet.

 

★ Introducing Our Nutritionist ★

Amanda Ho graduated from Taipei Medical University's Institute of Health and Nutrition. She worked for several years as a clinical nutritionist at Chang Gung Hospital, Taipei. She has assisted in developing specialized formula foods for specific diseases and has also co-authored books on cancer diets. Amanda aims to help everyone understand their health better and lead more fulfilling and satisfying lives.

 

Protein has received lots of attention as muscle training has become increasingly popular in recent years. The nutrient not only helps muscle grow in resistance training but also plays important roles in various aspects of life. It's essential to children's physical development, preventing sarcopenia for seniors, and tissue repair after surgery.

 

When you are selecting and consuming foods with protein, remember that the quality is as crucial as the amount of protein you eat. Your best choice proteins are what nutritionists call "complete protein" foods or "high-quality protein" foods. They have all nine essential amino acids needed by the body in sufficient amounts. Examples of good proteins are fish, eggs, dairy, and meat like pork, chicken, and beef. Plant-based options include edamame, black soybeans, soybeans, and products that are made from beans, like tofu, dried tofu, and soy milk.

 

On the other hand, foods that don't contain all the essential amino acids are "incomplete protein" foods. These are usually plant-based, like adzuki beans and mung beans, which are dried beans that have low amounts of methionine, an essential amino acid for the body. Grains like white rice, foxtail millet, and corn are low in lysine, another essential amino acid. If you rely on tortillas as your staple protein, like many in Latin America do, you might not get enough lysine, since tortillas’ main ingredient is maize.

 

Nonetheless, while dried beans and grains don't have amino acid profiles as diverse as animal proteins like meat and dairy, you can easily make up for this by pairing them with other foods. You can pair an incomplete protein food with a complete protein food. A cup of mashed mung bean milk is a great example of this. Or, pair two incomplete protein foods: have a bowl of millet porridge with adzuki beans. This complementary combo puts together two different foods missing different amino acids respectively. Making sure your diet contains enough essential amino acids will help protein work its magic in your body.

 

This article has more information on high-protein foods to include in your diet.

 

plant animal proteins

 

Now you know how to create a diet with a complete amino acid profile, let's look at how much protein you need every day. The daily protein requirement varies by age, activity level, and individual health needs. The rule of thumb is that adults above the age of 19 should have 1.1 grams of protein daily for each kilogram of their body weight. For seniors over the age of 70, 1.2 grams of protein daily for each kilogram of their weight is recommended. This will help prevent sarcopenia and frailty.

 

Here are two quick examples to show you how the calculation works:

(1) a 30-year-old office worker who weighs 60 kilograms will need 66 grams of protein every day

(2) a 70-year-old senior who also weighs 60 kilograms will need 72 grams of protein each day.

 

As we mentioned earlier, the amino acid profile of each food decides the food's protein quality. What we haven't looked at in depth is the fact that this profile also decides the quantity of the food that you might need.

Complete protein foods contain way more protein than incomplete ones. A cup of milk (240 milliliters) gives you 8 grams of protein, and you can get about 7 grams of protein from 30 grams of chicken breast (without the skin), 35 grams of pork loin, 50 grams of shrimp, 1 egg, 1/2 box of soft tofu. These are all foods that boast all essential amino acids. However, if you consume incomplete protein foods, you'll need a lot more food to get you similar amounts of protein. A bowl of white rice (around 160 grams) merely gives you 5 grams of protein, and only 500 grams of cabbage, napa cabbage, or carrot will provide you with 5.5–6.5 grams of protein.

 

All in all, pick foods with high-quality protein and diversify your food intake to ensure your body gets enough protein and nutrients. If you're on a vegetarian or vegan diet, remember to combine complementary foods, eat foods with different amino acid profiles to get all the essential amino acids your body needs. The bean and grain combo will be your good friend.

Now, if you're a fitness buff or you do weight training, you'll have higher protein needs. This is because repairing the muscle tears after exercising calls for more protein to help the body repair and to stimulate muscle growth. The recommended protein intake for muscle-building is 1.4–2 grams daily per kilogram of body weight. However, for high-intensity workouts, up your intake to 1.7–2.2 grams of protein each day per kilogram of your body weight. If you are looking to lose body fat, the International Society Of Sports Nutrition (ISSN) suggests a high-protein diet on top of resistance training in order to help you get effective outcome. A high-protein diet is one where you consume more than 3 grams of protein each day for every kilogram of your weight.

Other than getting enough protein, how you replenish protein and how you take other nutrients to create synergy will also make a huge difference. For example, having protein before and after exercising can stimulate muscle protein synthesis. The kicker is you need more than just protein. Your muscle tissues, your brain, and your central nervous system all use carbohydrates as an energy source. An increased protein consumption paired with a low-carb diet means protein will first be used to generate energy for the body before it is used for muscle building and repair. This may then impair your muscle performance.

Don't forget to consume enough carbohydrates for your muscle-building diet. Carbs enhance muscle protein synthesis and improve your workout performance by conserving protein and stimulating insulin secretion.

Before and after you work out, eat carbs with protein on the side, and try eating within the hour before you work out. Choose something like toast, sweet potato, banana, or oatmeal drinks that are easy to digest and have lower glycemic indexes. Moreover, consume low-fat milk or low-sugar soy milk as your protein.

Post-workout, make sure you eat 3–4 times as much carbs as protein to increase glycogen synthesis and workout performance. ISSN also recommends taking casein before bed to help muscle synthesis, since casein is absorbed more slowly in the body. Casein is 80% cow milk's protein, so you can have some milk before bed to get your milk protein boost and supplement nutrients like calcium and vitamin D.

Finally, we've designed a whole-day muscle-building meal plan featuring some of our high-protein food products. Try it now!

 

one day muscle building meal plan

That’s all folks

There you have it, straight from a certified nutritionist. These recommended products are all included in the Quaker Fitness Base 2000 Calorie Instant Set and can assist you in an effective muscle-boosting and dietary upgrade.

 

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.