夏季到來，型男美女們想要展現腹肌線條，首先要甩開冬季累積的肥肚腩。楊氏診所運動營養師楊承樺表示，體脂肪可能需要減少至15%以下腹肌線條才容易顯現，所以想讓腹肌現形的第一步，就是打擊腹部脂肪。除了積極運動減脂，時下正夯的「高纖豆漿+香蕉」飲食秘方，也是讓運動效果加分的小撇步。
飲食戒斷非正解!當心饑餓感反撲
許多想要甩肚肉的民眾會採取澱粉戒斷的方式減肥，但楊承樺營養師指出，這樣的觀念並不正確。營養師解釋，運動減肥不建議採取嚴格戒澱粉這樣激進方式。運動後反而是攝取醣類的最佳黃金時間！補充原則以蛋白質加醣類為主，此時所攝取的營養將優先輸送給肌肉組織作修補與轉換成肝醣儲存並且也不易囤積成脂肪，因此運動後立即補充是最好的進食時機。而且也能避免運動結束1~2小時後強大的飢餓感反撲。假若運動後沒有及時補充甚至拖太久才補充的話都將影響減重計畫與成效。
以30分鐘的慢跑為例，訓練結束後可立即攝取1瓶無加糖或低糖的高纖豆漿+1根香蕉的組合，除了補充維生素A、B1、B2、B6、菸鹼酸以及礦物質鉀、磷、鎂等營養素，水溶性的菊苣纖維還有助於維持腸道健康。「高纖豆漿+香蕉」組合容易產生飽足感的特性，也能減少運動結束1~2小時後因饑餓感作祟而過度進食的反效果。
高蛋白飲食不夠力! 醣類搭配事半功倍
過去常見一般民眾的肌肉鍛鍊飲食，多為高蛋白飲食搭配中高強度的阻力訓練。阻力訓練增肌的方式是主要透過重複每次鍛煉時對肌肉造成一些微損傷後，再透過攝取蛋白質與醣類來對肌肉進行修補與促進新生這樣的過程，來使肌肉量增加與肌力提升。但營養師提醒，想增肌者蛋白質必須搭配醣類一起攝取才能更加刺激胰島素分泌幫助增肌。胰島素屬於促進合成的荷爾蒙，在阻力訓練後胰島素扮演著提升醣類與蛋白質吸收效率的角色，更能加速蛋白質合成與修補，同時補充肌肉中的肝醣儲存，也是提升阻力訓練強度與時間的關鍵。 並且2006年運動營養與運動代謝期刊上一項有使用安慰劑的隨機雙盲實驗研究指出，27位年輕健康的男女在六週內，每週3次受監督的阻力訓練前與後立即攝取蛋白質＋醣類飲品，無論蛋白質來源是豆漿或乳清飲品，在兩組來源的蛋白質+醣類含量都相同的前提下，皆可增加肌肉量並且提升肌力，且兩組都增加得都差不多。
「高纖豆漿+香蕉」的組合，除了含有豐富的植物性蛋白質，幫助肌肉生長與修復，也含有複合式碳水化合物成分也是良好的醣類補充來源，提升整體訓練效益加速恢復。同時營養師也提醒，男性在練肌肉時容易有只攝取極少澱粉與大量攝取蛋白質的迷思，因而影響腸道菌叢生態，因此更需要補充水溶性膳食纖維協助益生菌平衡腸道健康。在重量訓練前與後，可立即飲用1瓶低糖高纖豆漿+1根香蕉的組合，是兼顧低脂、營養、方便、經濟的良好營養補充品。
最後楊營養師提醒想要練肌肉的民眾，營養、訓練安排、休息三個環節都須兼顧，每個人的體能與身體狀況都不同，在運動健身的同時，可以與專業的運動營養師及健身教練諮詢討論，選擇最適合自己的運動計畫並調整飲食與補充方式，切勿盲從網路上的減肥增肌偏方，才能真正瘦得健康又有效率。
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In the summer, the men and women want to show the abdominal muscles, first of all, to break the fat belly accumulated in winter. Yang Chenghua, a sports nutritionist at Yang's Clinic, said that body fat may need to be reduced to less than 15% of the abdominal muscles before it is easy to appear, so the first step to make the abdominal muscles appear is to fight belly fat. In addition to active exercise to reduce fat, the current "high-fiber soy milk + banana" diet secret recipe is also a small step to make the exercise effect extra points.
Dietary withdrawal is not correct! Beware of hunger
Many people who want to eat belly meat will lose weight by means of starch withdrawal, but Yang Chenghua dietitian pointed out that this concept is not correct. Dietitians explain that exercise to lose weight is not recommended to take a radical approach such as strict ringing of starch. After exercise, it is the best prime time to take sugar! The principle of supplementation is mainly protein and sugar. At this time, the nutrients ingested will be preferentially transported to muscle tissue for repair and conversion into glycogen storage and are not easy to accumulate into fat. Therefore, supplementation immediately after exercise is the best time to eat. It also avoids a strong hunger counterattack after 1 to 2 hours of exercise. If the exercise is not replenished in time or even delayed for too long, it will affect the weight loss plan and effectiveness.
Take the 30-minute jog as an example. Immediately after the training, you can take a bottle of high-fiber soy milk without added sugar or low-sugar +1 bananas, except for vitamin A, B1, B2, B6, niacin and mineral potassium. Phosphate, magnesium and other nutrients, water-soluble chicory fiber also helps maintain intestinal health. The combination of "high-fiber soy milk + banana" is prone to satiety, and it also reduces the adverse effects of overeating due to hunger after 1 to 2 hours of exercise.
High protein diet is not enough! Sugar matches with less effort
In the past, the general public's muscle exercise diet, mostly high-protein diet with high-intensity resistance training. Resistance training is the way to increase muscle mass and muscle strength by repeating the process of repairing and promoting the muscles by ingesting proteins and sugars. . However, the dietitian reminded that the protein of the muscles must be taken together with the sugar to stimulate insulin secretion and help the muscles. Insulin is a hormone that promotes synthesis. After resistance training, insulin plays a role in improving the absorption efficiency of carbohydrates and proteins. It can accelerate protein synthesis and repair, and supplement liver glycogen storage in muscles. It is also the key to improving the intensity and time of resistance training. . And a randomized, double-blind, placebo study using a placebo in the 2006 Journal of Sports Nutrition and Exercise Metabolism indicated that 27 young and healthy men and women took protein immediately before and after three times a week of supervised resistance training in six weeks. + Sugar drinks, regardless of whether the protein source is soy milk or whey drink, can increase muscle mass and increase muscle strength under the premise of the same protein and sugar content in both groups, and both groups increase almost.
The combination of "high-fiber soy milk + banana", in addition to rich plant protein, helps muscle growth and repair, and also contains a complex carbohydrate ingredient is also a good source of sugar supplements, improving overall training efficiency and speeding recovery. At the same time, nutritionists also reminded that when men practice muscles, they are prone to ingest only a small amount of starch and a large amount of protein intake, thus affecting the ecology of the intestinal flora. Therefore, it is necessary to supplement the water-soluble dietary fiber to help the probiotics balance the intestinal health. Before and after the weight training, you can immediately drink a combination of low-sugar, high-fiber soy milk and +1 bananas, which is a good nutritional supplement that combines low fat, nutrition, convenience and economy.
Finally, Yang Nutritionist reminds people who want to practice muscles. Nutrition, training arrangements, and rest must be taken into consideration. Each person's physical and physical conditions are different. In sports and fitness, he can work with professional sports nutritionists and fitness. The coach consults and discusses, chooses the exercise plan that suits you best, adjusts the diet and supplements, and does not blindly gain weight-reducing muscles from the Internet to be truly healthy and efficient.
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