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发帖数: 26270 | 1 【 以下文字转载自 Tri 讨论区 】
发信人: pecanlover (SheRox), 信区: Tri
标 题: 冒着会被群殴的危险发这个
发信站: BBS 未名空间站 (Wed Sep 26 16:07:27 2012, 美东)
For Skinny Athletes: How to Gain Weight Healthfully
http://www.beginnertriathlete.com/cms/article-detail.asp?articl
Five tips for boosting calories
Although you cannot change your genetics and your tendency to fidget, you
can boost your calorie intake. Here are five tips to help you bulk-up
healthfully.
1. Eat consistently. Do NOT skip meals; doing so means you'll miss out on
important calories needed to reach your goal! Every day, enjoy a breakfast,
an early lunch, a later lunch, dinner, and a bedtime meal.
2. Eat larger than normal portions. Instead of having one sandwich for lunch
, have two. Enjoy a taller glass of milk, bigger bowl of cereal, and larger
piece of fruit.
3. Select higher calorie foods. By reading food labels, you'll discover that
cranapple juice has more calories than orange juice (170 vs. 110 calories
per 8 ounces); granola has more calories than Cheerios (500 vs. 100 calories
per cup); corn has more calories than green beans (140 vs. 40 calories per
cup).
4. Drink lots of juice and low-fat milk. Instead of quenching your thirst
with water, choose calorie-containing fluids. One high school soccer player
gained 13 pounds over the summer by simply adding six glasses of cranapple
juice (1,000 calories) to his standard daily diet.
5. Enjoy peanut butter, nuts, avocado, and olive oil. These foods are high
in (healthy) fats, and can be a positive addition to your sports diet by
helping knock down inflammation. Their high fat content means they are
calorie-dense. Add slivered almonds to cereal and salads, make that PB&J
with extra peanut butter, and dive into the guacamole with baked chips (
without the ‘bad” trans and saturated fats).
6. Do strengthening exercise as well as some cardio. Weight lifting and push
-ups stimulate muscle growth so that you bulk-up instead of fatten up.
Sooner or later, exercise will stimulate your appetite so you'll want to eat
. Exercise also increases thirst so you'll want to drink extra juices and
caloric fluids. | y******o
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