s*******t
发帖数: 7746 | 1 哈哈，这些文章看看就罢了。他们定义>20%的热量来自protein就算是high protein了
。生物研究so far就是盲人摸象，怎么摸怎么像，连研究作者也说了：
“People will say, ‘Here we go again: First you attack the fats, then you
attack the carbohydrates, now it’s the protein,’ ” Longo said.
结论是什么都不能吃了：）或者说什么都可以吃，不过量就好了。 |
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R*****s
发帖数: 41236 | 2 Paleo我以前玩ultra的时候吃过阵子，也是听了别人的吹嘘，
说能飞速提高脂肪代谢率，疯狂长肌肉云云...
刚开始的确不习惯，后来习惯了也还好，不吃carb也能连跑30迈，
当然速度不可能快...对于提高脂肪代谢，我觉得可能有一定用处，
不过我吃豆腐之类的，不吃红薯南瓜土豆这些高淀粉的...
这有篇博客文章讲这个的：
Paleo v High Carbohydrate diet: the evidence for differences in endurance
performance; health and life-expectancy
http://canute1.wordpress.com/2013/12/15/paleo-v-high-carbohydra |
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M*********s
发帖数: 1086 | 3 This article appeared in the May 25, 2014 issue of The New York Times
Magazine.
4 Days, 11 Pounds
Losing weight is simple: Ingest fewer calories than your body burns. But how
best to do that is unclear. Most experts advise small reductions in
calories or increases in exercise to remove weight slowly and sensibly, but
many people quit that type of program in the face of glacial progress. A new
study, published in March in The Scandinavian Journal of Medicine & Science
in Sports, suggests that min... 阅读全帖 |
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a**a
发帖数: 416 | 5 To reduce fat, the core concept is to control you Insulin. Why? Because it
is the Insulin making you resistant to lose weight! What cause your body to
produce Insulin? Carbohydrate. Limit your intake of sugar and starch, eat
protein and MORE FAT, you will get slim. It is that SIMPLE. And more
importantly, you will get more healthy!
Forget about 'eat less and move more'. |
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a******1
发帖数: 1519 | 6 Skeletal (voluntary) muscle is further divided into two broad types: slow
twitch and fast twitch:
Type I, slow twitch, or "red" muscle, is dense with capillaries and is rich
in mitochondria and myoglobin, giving the muscle tissue its characteristic
red color. It can carry more oxygen and sustain aerobic activity using fats
or carbohydrates as fuel.[4] Slow twitch fibers contract for long periods of
time but with little force.
Type II, fast twitch muscle, has three major subtypes (IIa, IIx, and I... 阅读全帖 |
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a******1
发帖数: 1519 | 7 Various exercises require a predominance of certain muscle fiber utilization
over another. Aerobic exercise involves long, low levels of exertion in
which the muscles are used at well below their maximal contraction strength
for long periods of time (the most classic example being the marathon).
Aerobic events, which rely primarily on the aerobic (with oxygen) system,
use a higher percentage of Type I (or slow-twitch) muscle fibers, consume a
mixture of fat, protein and carbohydrates for energy,... 阅读全帖 |
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w*****r
发帖数: 385 | 8 1. Is your sleeping pad deflating?
2. Carbohydrates and some protein before bed?
3. Is your bladder empty (The extra body fluid requires heat to keep warm)
4. Consider a vapour barrier and wool blend base layers – particularly
covering the legs
5. Max out the number of people in your tent to increase the inside
temperature. |
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a***n
发帖数: 584 | 9 补充一些容易忽略的。
1。有些营区是要预定的。特别是7-9月。如果你离的远，可以前一天晚上开车到登山附
近的营区，汽车露营（car camping）。那么，周末背包露营会有更充裕的时间。
2。地图，手机要放在防水的袋子里。可以用zip lock bag.
3。注意营养。
carbohydrates，脂肪，蛋白质，维生素，水，电解质，盐
4。注意脚的保干，保暖。
５。不要硬撑。
６。户外用的衣服（从里到外，从头到脚），睡袋，垫子毛巾，小被子，任何布料都不
建议用棉制品。
７。带一个吃东西，和搅拌用的勺子。 |
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f*1
发帖数: 837 | 10 https://en.wikipedia.org/wiki/Acetylcarnitine
ALCAR is an acetylated derivative of L-carnitine. During strenuous exercise,
a large portion of L-carnitine and unused acetyl-CoA are converted to ALCAR
and CoA inside mitochondria by carnitine O-acetyltransferase. ...
Excess acetyl-CoA causes more carbohydrates to be used for energy at the
expense of fatty acids. ...
ALCAR is also known to increase sperm motility, which describes the
ability of sperm to move vigorously. Since motility is among the m... 阅读全帖 |
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w*******e
发帖数: 2651 | 11 No, you should eat some carbohydrate or protein type foods right
after the long run. It's good for fast recovery. |
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w*******e
发帖数: 2651 | 12 1. Take a rest day today.
2. Run slow pace 2 mi on Saturday morning.
3. Eat plenty carbohydrate (rice or pasta) for Saturday dinner.
Try to avoid greasy or high fiber food, and dairy products.
4. Prepare gears the night before bed. Don't forget two band-aids
to protect from nipple chafing.
5. Energy bar or a banana at least an hour before the race.
6. Try to get bowl movement before heading out or race starts.
7. Keep your legs warm before race starts
8. Hydrate and refuel during the run. |
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R*****s
发帖数: 41236 | 13 刚去飞班晃了一下， 看到这个：
“Taking protein powder in excess, releases calcium in the blood. This calci
um gets deposited in the kidneys and results in kidney malfunction, and may
sometimes leads to the formation of kidney stones too. The body may develop
ketosis. Ketosis is a condition of chronic starvation caused in the human bo
dy, due to lack of carbohydrates. Ketosis can be very detrimental to the kid
neys. ”
看来吃太多， 还是会有影响的。。。 |
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b***i
发帖数: 10018 | 14 This is supplemental to his book Advanced Marathoning. A very important part!
A Fundamental Foundation
Developing a big aerobic base
One of the key decisions you make as a runner is how to optimize the
effectiveness of your limited training time.
When Running Times readers write in asking whether to do more intervals,
increase their mileage, run hill repeats, etc., my answers always go back to
the physiological requirements of each runner’s goal race. Your aerobic
system provides about 95 percen... 阅读全帖 |
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b***i
发帖数: 10018 | 15 You should approach the first 2 miles very slowly in order to first get your
circulation going with a low rate of carbohydrate consumption. You need
approx. 14 minutes for this. This is normal.
这个跟slow burn书上讲的一致，有道理。 |
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yo
发帖数: 2534 | 16 It's a great source of healthy fats, really tasty with chili sauce. I eat
half an avocado a day, but that's just because I can't fit a whole one into
my sandwich... :D
Calories 276
Calories from Fat 248
Total Carbohydrates 1.4g
Dietary Fiber 4.3g |
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b***i
发帖数: 10018 | 17 The Best Way to Lose Weight and Maintain Performance
Losing weight at the wrong point in a training cycle can cause injury
and burnout
http://runningtimes.com/Article.aspx?ArticleID=22318
大家可以参考一下。如果想要减重的话，最好在比赛结束后的恢复阶段和base
training阶段。heavy training和race phase则要小心点。
A diet lacking particularly enough carbohydrates and protein during
critical phases of training can contribute to risk of injury, heighten
fatigue, and compromise good training. |
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S*********g
发帖数: 7653 | 18 恩
For longer races this may even involve carbohydrate loading to maximize
glycogen stores. Losing weight during this time in training, again, can
negatively affect performance. During the pre-race period and race day,
focus should be on fueling well and preparing for competition. This includes
after the actual race. Be sure to refuel soon after competition to
facilitate the recovery process. |
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b***i
发帖数: 10018 | 19 carbohydrate intolerance... |
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b***i
发帖数: 10018 | 20 **************************
How to run a bad marathon?
**************************
1. experiment with something new in the week or days before the
marathon
2. Within the 36 hours before the race, eat only 3 small bowls of rice,
load the rest of carbs from a whole jug of Cytomax power (675g),
which contains 594g of carbohydrate (324g from sugar), and 0 fat 0
protein.
3. around 30 hours before the race, take a red-eye flight travelling 3
time zones eastward, let a 20lb infant sleep on your lap for 5... 阅读全帖 |
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w*******e
发帖数: 2651 | 21 I used to eat a banana or a bagel before the weekend long run.
Now I can go without anything, but just water. Perfectly fine!
It is recommended not to eat carbohydrate 3 hours before
a LHR training run in order to kick off fat burning process.
of
when |
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T****O
发帖数: 407 | 22 If you have enough time in the morning, eat something simple, and drink
enough fluid. Juice would be good.
Banana is a great morning-run food because it has rich Potassium. But eat
those at least 1 hour before running.
But I take it that your goal is to get slim, so you could give no-breakfast
a try. You still have to drink enough fluid. Pay close attention to what
your body tells you. If you feel tired and heavy, you should keep going.
If you feel dizzy, cold or numb, Stop! Drink some ca... 阅读全帖 |
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R*****s
发帖数: 41236 | 23 那个Hammer recoverite呢？ 好像鸵鸟一只在用。。
看了看成分，好像东西还不少：
Recoverite Citrus
Supplement Facts
Serving Size: 49 g (Approx 2 Level Scoops)
2 Level Scoops: 100.0 cc = 6.8 Tbsp = 20.3 tsp
Amount Per Serving % Daily Value
Calories 170
Total Carbohydrate 31 g 10%*
Sugars 3 g †
Protein 10 g 20%*
Calcium 51 mg 5%
Iron 0.3 mg 2%
Magnesium 26 mg 6%
Chromium 33 mcg 27%
Chloride 60 mg 2%
Sodium 40 mg 2%
Potassium 30 mg 1%
Glycine 50 mg ... 阅读全帖 |
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R*****s
发帖数: 41236 | 24 那个Hammer recoverite呢？ 好像鸵鸟一只在用。。
看了看成分，好像东西还不少：
Recoverite Citrus
Supplement Facts
Serving Size: 49 g (Approx 2 Level Scoops)
2 Level Scoops: 100.0 cc = 6.8 Tbsp = 20.3 tsp
Amount Per Serving % Daily Value
Calories 170
Total Carbohydrate 31 g 10%*
Sugars 3 g †
Protein 10 g 20%*
Calcium 51 mg 5%
Iron 0.3 mg 2%
Magnesium 26 mg 6%
Chromium 33 mcg 27%
Chloride 60 mg 2%
Sodium 40 mg 2%
Potassium 30 mg 1%
Glycine 50 mg ... 阅读全帖 |
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o***n
发帖数: 416 | 26 I am now looking at the dried cherries I bought from Costco. Per serving
total Carbohydrate is 32g(11%) with 25g sugars.
saladavocado
nuts
often
even |
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p***r
发帖数: 4859 | 27 70% X MHR就好了。不用按RHR来算。
Jack Daniels的书里面有提到：
http://www.coacheseducation.com/endur/jack-daniels-aug-00.htm
Running Training: Goals of Training
Article By: Jack Daniels
This article is a continuation from Part 2: Aerobic Profile
Original Article: Part 1: Principles of Training
Part 3:
Goals of Training.
What a runner is really trying to accomplish through training are the follow
ing. (I) Improve the body's ability to transport blood and oxygen, (2) Incre
ase the ability of the running muscles to e... 阅读全帖 |
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y**********o
发帖数: 7947 | 28 “He and his colleagues have found that “glycogen supercompensation in some
brain loci” is “enhanced in rats receiving carbohydrates immediately
after exhaustive exercise.” So for people, that might mean that after a run
or other exercise that is prolonged or strenuous enough to leave you tired,
a bottle of chocolate milk or a banana might be just the thing your brain
is needing."
觉得锻炼到很累后，什么都不吃，只是饿着喝什么都不加的黑咖啡，真是比什么都快乐
。如果听从身体的召唤，那时候一点都不想吃东西，难道要强迫自己。很怕过几年又出
个研究结果表明，锻炼后不该马上吃。 |
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b***i
发帖数: 10018 | 29 ☆─────────────────────────────────────☆
AiUWa (Nemo妈) 于 (Tue Feb 28 14:53:48 2012, 美东) 提到:
上个礼拜左glute痛，休息。养了2天没感觉了。去跑步，左膝盖痛，决定休息一个礼拜
，其实才一天后就不痛了。但是我是小心出名的，所以继续养着。
书其实还没看完。看到一半的地方吧。
一些完全没有organize好的想法。
1. 在还没看书之前，测了一下平时easy long run的心跳。136-146之间。然后看书知
道怎么算MATHR.发现我如果take on LHR training的话。心跳要保持在134-144之间。
所以自己最舒服状态跑步差不多就是他建议的那样了。但是想想次次出门跑步都要像
easy long run的pace.没有speedwork,tempo, 难道不会很boring么？
2. 他说在build up aerobic base之前，任何anaerobic运动都会有坏影响。这点非常
turn me off.
3. 作者说用MAF办法，并且配合良好的饮食,压力控制好之类。... 阅读全帖 |
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g*2
发帖数: 658 | 30 从uptodate上看到的。uptodate是给医生看的最新医学知识。
Training suggestions to reduce injury risk — Despite the dearth of high-
quality evidence to determine best practice [25], we have found the training
tips listed below to be helpful and to reduce the risk of injury for many
runners:
Beginning runners:
Inexperienced runners often progress best using a combination of running
and walking for a set time, and gradually increasing the percentage of time
spent running.
Beginning runners should start with no m... 阅读全帖 |
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f******x
发帖数: 98 | 31 看到一篇文章： http://runningtimes.com/Print.aspx?articleID=19425，貌似有些道理，不知道跑版上有没有人practice no glycogen running， 可以分享下经验?
According to the article: “Everyone knows carbohydrates deliver the juice
runners need to power through workouts and races. But emerging research
suggests that, at least for marathoners, runners' dependency on carbs is a
habit worth kicking: Break the carb addiction, and you might run faster,
farther.” |
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a***c
发帖数: 578 | 32 少糖，好的fat，很多fiber跟Potassium，还有蛋白质跟各种维他命
Nutritional value per 100 g (3.5 oz)
Energy 670 kJ (160 kcal)
Carbohydrates 8.53 g
- Sugars 0.66 g
- Dietary fiber 6.7 g
Fat 14.66 g
- saturated 2.13 g
- monounsaturated 9.80 g
- polyunsaturated 1.82 g
Protein 2 g
Water 73.23 g
Thiamine (vit. B1) 0.067 mg (6%)
Riboflavin (vit. B2) 0.130 mg (11%)
Niacin (vit. B3) 1.738 mg (12%)
Pantothenic acid (B5) 1.389 mg (28%)
Vitamin B6 0.257 mg (20%)
Folate (v... 阅读全帖 |
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a***c
发帖数: 578 | 33 http://theactivetimes.com/fuel-fire-inside-tips-scott-jurek
Just like a car, your body needs fuel to keep it going. But not just any
fuel will do, especially if you want to push your body to extremes of speed
and endurance. You don’t think they put regular unleaded in Indy cars, do
you? So why dump processed junk willy-nilly into your engine? To properly
fuel up, it’s important to know that certain types of nutrients burn at
different rates and help your body with different tasks before, during ... 阅读全帖 |
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b****i
发帖数: 11322 | 34 既然是DOPING.....赫赫, at what Cost? from WIKI:
Game of Shadows, by reporters Mark Fainaru-Wada and Lance Williams, includes
allegations that Barry Bonds used insulin in the apparent belief that it
would increase the effectiveness of the growth hormone he was alleged to be
taking. On top of this, non-prescribed insulin is a banned drug at the
Olympics and other global competitions.
并且,看起来是BODY BUILDER比较喜欢用,ALSO FROM WIKI:
The use and abuse of exogenous insulin is claimed to be widespread amongst
the ... 阅读全帖 |
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i*********5
发帖数: 19210 | 38 我就是想知道我有没有这所谓的carbohydrate intolerance (CI) ，但我猜没有。 |
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u*********s
发帖数: 2077 | 39 嗯，胆固醇指标都不算太好，刚合格，看来饮食还要特别注意，我看wiki上
提高HDL的方法，主要还是跟饮食有关，提倡高脂低碳的饮食：
http://en.wikipedia.org/wiki/High-density_lipoprotein
Aerobic exercise
Weight loss
niacin (vitamin B3, aka nicotinic acid) supplementation
Smoking cessation
Removal of trans fatty acids from the diet
Mild to moderate alcohol intake
Addition of soluble fiber to diet
Consumption of omega-3 fatty acids such as fish oil or flax oil
Increased intake of cis-unsaturated fats
Decreased intake of simple carbohydrates.
Consumption of medium... 阅读全帖 |
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p******y
发帖数: 251 | 40 Paper: Metabolic Factors Limiting Performance in Marathon Runners by
Benjamin I. Rapoport
Link: http://www.ploscompbiol.org/article/info%3Adoi%2F10.1371%2Fjournal.pcbi.1000960
这里只附上几张图做个例子，有兴趣的同学可以通过上面的连接找到全文，把个性化的
参数输入公式可以得到更准确的结果。
1)Estimate theoretical VO2max using simple treadmill test
2)Estimate running efficiency (this is not included in the paper. I thought
we can use the VO2max calculated from race performances divided by the
VO2max from this approach to estimate running efficiency. This... 阅读全帖 |
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M**********e
发帖数: 4237 | 41 米饭是Complex carbohydrates的补充手段，而不是目的。
牙买加人喜欢吃米饭而且出了这么多能跑的顶级高手，可见米饭不是运动水平落后的主
要原因。 |
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s**x
发帖数: 7506 | 42 http://sports.yahoo.com/tennis/blog/busted_racquet/post/Is-Nova
Is Novak Djokovic’s new, gluten-free diet behind his win streak?
By Chris Chase
A simple allergy test could have led to one of the most dominant stretches
in tennis history. Since Novak Djokovic's nutritionist discovered last year
that he was allergic to gluten, the tennis star has switched to a gluten-
free diet and is staying away from most processed carbohydrates.
That means no pizza, pasta, pretzels or various other starchy food... 阅读全帖 |
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B******1
发帖数: 9094 | 43 The problem with a hardgainer, or a naturally skinny person, is his or her high metabolic rate, which burns more calories than a normal person. However, remedy is readily available by modifying their bodybuilding training and nutrition program to suit his/her unique metabolic demands. The key is to minimize unwanted waste of energy burns and maximize energy intakes.
For example, for a 150 lb hardgainer, he or she can eat up to 150x24=3600 calories per day and increase the carbohydrate percenta |
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s*****W
发帖数: 117 | 44 这位Beida101老兄理论很深厚嘛，那你说说一周一磅的bulking时快时慢？就是重量，别说什么肌肉脂肪比例。
high metabolic rate, which burns more calories than a normal person.
However, remedy is readily available by modifying their bodybuilding
training and nutrition program to suit his/her unique metabolic demands.
The key is to minimize unwanted waste of energy burns and maximize energy
intakes.
calories per day and increase the carbohydrate percentage to 50%. You can
take in all these calories in as many meals as you stomach can handle. B |
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I*****e
发帖数: 15123 | 46 haha
This is A Low Fat, Low Calorie Smoothie.Strawberry and banana are two
flavors that have been complementing one another for years. Combining them
in a smoothie makes perfect sense...and tastes so delicious
This smoothie recipe uses only the most effective ingredients for quick and
easy weight loss. It packs an impressive amount of protein, vitamins, and
minerals, plus a few necessary carbohydrates for energy. The fat content is
very minimal, but there is just enough to make it a filling meal |
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e*******e
发帖数: 9616 | 47
Fro sure. more efficient/skillful you exercise, less calorie you will burn
It is the fat that count, not the carbohydrate staff.
1hour/day, no excuse. |
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k***n
发帖数: 313 | 48 summary:
Key:
1. getting fat is only because more intake than spend. There is no
difference in metabolism.
What to eat:
2. high protein food last longer than fat and carbohydrate
3. High C will reduce absorbing fat
How to eat:
4.The less is offered, the less is finished. So keep looking what you have
already finished.
5. Soap lasts longer than water+solid food.
Conclusion:
On diet but not on hungry. |
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G**********e
发帖数: 11693 | 49 有营养啊
Amorphophallus konjac is a healthy food substance, even though it is
indigestible. It is an alkaline food that provides several nutrients to the
body. It contains water, protein, carbohydrate, lipids, sodium, potassium,
magnesium, iron, phosphorus, copper, zinc, vitamin A, vitamin E, vitamin D,
vitamin B1, vitamin B2, vitamin B6, vitamin B12, vitamin C, pantothenate,
niacin, fatty acid, folic acid and dietary fiber. |
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F***I
发帖数: 4170 | 50 Monosodium glutamate
From Wikipedia, the free encyclopedia
Jump to: navigation, search
This article is about the chemical compound. For its use in food, see
glutamic acid (flavor). For glutamic acid in general, see glutamic acid.
Monosodium glutamate
Chemical composition of monosodium glutamate
Structure of monosodium glutamate
Crystalline monosodium glutamate
IUPAC name[hide]
Sodium 2-Aminopentanedioate
Identifiers
CAS number 142-47-2 Yes
PubChem 85314
ChemSpider 76943 Yes
UNII ... 阅读全帖 |
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