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耐力运动员的饮食【五】蛋白质的作用

蛋白质、脂肪和碳水化合物是供能的三大营养素,前面分析了碳水化合物和脂肪,今天来聊一聊蛋白质。耐力运动员也要像练健美的肌肉男那样大量补充蛋白质么?

fish-protein_2

当你确定了每日碳水化合物和均衡的脂肪摄取量后,适当的蛋白质摄取就成为了一件非常轻松的事情,如果你尚不了解碳水和脂肪的摄取,那建议你先看一下之前的几篇文章,有助于你对饮食有更整体的认识。

人们一直以为举重运动员、健美爱好者需要大量补充蛋白质,而事实上耐力运动员对蛋白质的需求也非常高,甚至超过大块肌肉男的需求。蛋白质除了让肌肉发达之外,还有以下作用:

蛋白质所产生的酶,对于均衡脂肪、消化吸收以及上百种代谢功能而言,至关重要;

  • 蛋白质有助于神经传导物质的产生和维护;
  • 人体中所有的细胞形成都需要蛋白质,这包括了骨骼、器官、腺体等等;
  • 氧气、脂肪、维生素、激素在体内的运输过程需要依赖蛋白质;
  • 蛋白质中的必需氨基酸对于健康的益处众所周知;
  • 如果你看了之前的文章,你会知道胰岛素、血糖与耐力运动的相关性,而对它们起关键作用的胰高血糖素(又称高血糖因子)的产生与蛋白质紧紧相连。

WHO(世界卫生组织)和USDA(美国农业部)对于蛋白质每日摄取量的建议是严重不足的,而且人们一直担心蛋白质食用过量会引起肾功能混乱的这种说法,也是站不住脚的。每天吃多少,取决于你的肌肉量水平、训练强度和其它因素,当然也包括了你自己的切身体会。这里我们给到一个建议的比例:每公斤体重对应摄入量为1.6克,例如你体重65公斤,每天训练时间为90分钟,则你每天应满足106克左右的蛋白质,按照西式的饮食习惯,这等同于早餐2个鸡蛋加芝士、中午是主厨色拉、晚上则是一份西冷牛排。当然如果你的训练量超过了90分钟,则要相应提高摄取的水平。

当然这并不是最佳的建议,因为它是建立在体重基础上,而不是你的肌肉量水平;再者每个人的饮食习惯也不同,这个建议只是给你一个初步的范围,你可以通过实践,得出你的最佳数值。

如同碳水化合物是由糖组成的一样,蛋白质是由氨基酸组成的。至少有20种氨基酸是人体必需的,一些需要通过膳食来获取,我们称之为必需氨基酸,而另一些是人体可以自身合成的,也被得名“非必需氨基酸”,但请记住不管名称有必需还是非必需,它们都是人体必需的营养。

通常来讲,动物是最佳的蛋白质来源,因为它们包含所有的氨基酸。大豆是个例外,因为它的主要成分是碳水化合物。蔬菜虽含氨基酸,但所含的种类有限,如果你是个素食者,你需要有技巧地搭配蔬菜品种,豆子、米饭、天然谷物等等,来满足摄取所有氨基酸的要求;但这样的纯素组合必然带来高碳水,蛋白质的消化效果会打折,一些蛋白质不会分解为氨基酸,一些氨基酸则不被吸收。

我们不否定素食习惯,但人类的的确确非常适合荤食,特别是我们的消化系统,经过多年的进化,它们每天都在热切地欢迎着大量的肉和鱼,少量的碳水以及搭配多样的蔬菜、水果和坚果。虽然近几十年兴起的潮流,宣扬肉、特别是红肉对人体健康有害,但以动物为基础的荤食习惯能带给人们的益处是素食不所能及的,这里列举几点:

  • 动物所含的必需氨基酸不仅全,而且含量高;
  • 维生素B12基本只在动物食物中;
  • EPA(之前文章有述),作为对抗炎症的重要脂肪酸,以动物食物中含量最高;
  • 缺铁应该已经是全球性普遍的问题了,仅靠素食摄入铁,远远不够;
  • 维生素A也属动物食物中的为佳(人体内,B-胡萝卜素转换成A的效率很低);
  • 动物食物基本不含或只含少量碳水化合物,所以不会影响消化吸收;
  • 荤食者与素食者相比,骨骼更为强健。

耐力运动员饮食的系列文章:

耐力运动员的饮食【一】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_1/
耐力运动员的饮食【二】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_2/
耐力运动员的饮食【三】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_3/
耐力运动员的饮食【四】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_4/

延伸阅读:
爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

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