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初次尝试 MAF —两周碳水控制饮食计划及总结

《The Big Book of Endurance Training and Racing》 第14章介绍了一种碳水控制饮食计划,可简单解释为:在2周的时间内,尽可能少的摄入碳水化合物,维持较低的胰岛素水平,从而提高身体利用脂肪作为燃料的能力,加强有氧基础。9月2号至16号这两周的时间内,本文作者尝试了这个碳控计划。下面是他的这两周训练的小结。

131119_MAF_1

by 腾博

一、基本数据

131119_MAF_2

1.体重、体脂率数据皆为同一台仪器、在近似条件下测量。

2.出于塑型的考虑,每周加入了40分钟左右的上肢及核心力量练习,实际上这种做法不符合MAF精神。

3.第10天后膝盖受伤,骑车变多,跑步偏少。

4.MAF测试数据提高明显,但有部分原因是由于气温降低和体重减轻。

二、详细训练安排及食谱:

D1 跑步10K

食谱:白煮蛋5个,鸡中翅5个,鸡胸肉250g,卤猪皮250g,西红柿2,黄瓜1,青椒1.第一天,饥饿感非常明显,必须不停进食。

D2 跑步8K (MAF-10)

食谱:白煮蛋5个,鸡翅根5个,西红柿2,黄瓜1,青椒1,白萝卜1/3个,生菜若干,烤鸭200g,烧烤若干(鱼、肉、蔬菜)。疲劳感明显,感觉腿部无力,因此降速减量。白天饥饿感常有,食量大增。

D3 骑行28K

食谱:白煮蛋5个,鸡中翅5个,猪排骨300g,西红柿1,黄瓜1,白萝卜1/3个,生菜、包菜若干,烤鸭300g,烧烤若干(鱼、蔬菜)。依然有疲劳感,更加注意随时随地补充食物后,开始习惯饥饿感。

D4 跑步12K,(MAF-20)

食谱:白煮蛋4个,鸡翅根5个,西红柿1,黄瓜1,青椒1,白萝卜1/3个,生菜、包菜若干,烤鱼及辅菜若干逐渐开始适应,经验增加,可把握好食物摄入频率后,饥饿感不强烈。

D5 跑步12K,力量练习40分钟

食谱:白煮蛋5个,鸡翅根6个,西红柿1,黄瓜1,青椒1,生菜、包菜若干,烤鸭400g,泡椒凤爪200g。

D6 休息食谱:白煮蛋5个,鸡翅根6个,西红柿1,黄瓜2,生菜、苦芥若干,烤鱼若干。

D7 跑步12K
食谱:白煮蛋5个,鸡翅根6个,西红柿1,黄瓜1,青椒1,生菜、包菜若干,鸡中翅3个,烤鱿鱼1只

D8 骑行28K食谱:白煮蛋5个,鸡翅根6个,西红柿1,黄瓜2,青椒1,生菜、芹菜若干,烤鸭400g。

D9 休息 右膝髌骨下疼痛

食谱:白煮蛋5个,鸡翅根6个,鱿鱼300g,西红柿1,黄瓜1,青椒1,生菜、芹菜若干。正常热身15分后,进入MAF速度仅500m就引发右膝受伤,疑似身体恢复不足,肌肉无力而导致受伤。

D10 骑行23K (MAF-10)

食谱:白煮蛋5个,鸡翅根6个,鱿鱼400g,西红柿1,黄瓜1,生菜、芹菜若干。膝盖伤痛,只能骑车。饥饿感及肌无力感非常明显。

D11 骑行28K

食谱:鸡翅根6个,烤鸭350g,西红柿1,生菜若干,烤鱼及辅菜若干。继续骑车养伤,肌无力感明显

D12 骑行28K

食谱:白煮蛋3个,鸡翅根6个,西红柿1,青椒1,生菜若干,烤牛肉、火锅及辅菜若干。继续骑车养伤,肌无力感明显

D13 跑步8K MAF-20

食谱:白煮蛋2个,鱿鱼400g,西红柿1,青椒1,小番茄、生菜若干,烤鱼及辅菜若干?;指葱月?,膝上无碍,但腿部肌肉依然无力。

D14 骑行64K MAF-20

食谱:白煮蛋5个,鸡翅根6个,烤鸭350g,西红柿1,黄瓜1,羊肉串2,小番茄、生菜若干。骑行时间约3小时,非常饥饿,中途补给西红柿、鸡蛋各一个,欲拉高心率却有心无力。

(未注明的训练即为MAF心率,但后期多由于饥饿或肌无力,普遍达不到MAF心率)

三、关于饮食

《Big book》中这种碳控饮食和“阿氏减肥法”异曲同工,哪些能吃、哪些不能吃的详细介绍可以参看书中第14章,还可以参考一下阿氏减肥的食谱(网上自己搜搜)。下面是我的一些做法和经验:

1.白煮蛋、鸡中翅、鸡翅根和鱿鱼都是自己做的。鸡翅、鱿鱼用调料腌好后,用微波炉转4分钟左右(中间翻一下),很方便。注意调味料里的糖分,尤其少放酱油。

2.其他烤鸭、猪肉、鱼什么的基本上都是直接买的熟食或外出就餐。注意:熟食尽量少买红烧,多买盐水或烤制的。

3.青菜八成以上都是直接生吃的,偶尔外吃就餐也是挑着能吃的吃。

4.同时吃蔬菜和肉类(蛋、鸡、鱼)等,可迅速提高饱腹感并延长饱腹的时间,比单独吃菜或肉效果好很多。

5.很难避免调味料里的糖分,特别是外出就餐的时候。

6.饿了就吃,饱了就停。随着经验的增加以及逐渐习惯饥饿感,后期每天食物摄入总量反而开始减少。除了调味料中的糖分,其他的碳水摄入几乎都控制在了最低。

7.西红柿、生菜、包菜饱腹感强?;乒?、青椒、白煮蛋便于携带,随时可以果腹。

8.开始碳水控制饮食计划后,便量骤减至原来的1/4甚至更少。注意多喝水,多吃富含膳食纤维的生菜、包菜、芹菜等,以免引发便秘。

四、几点总结

1.碳控饮食在降低体重方面是快速有效的。体重的降低主要来自2个方面:a)由于减少了每日摄入的盐分,体内存水减少。b)脂肪的减少。从我的体重及体脂率数据可以看出,两个数字都在下降,特别是体脂率的下降,说明减掉的重量里不只是水分。

2.碳控饮食能否直接提高有氧能力是存疑的,最多只能说可以提高MAF成绩。而MAF测试成绩的提高,除了和有氧基础提高有关外,还和天气变凉、体重减轻、持续训练有关,不能完全归于碳控饮食。

3.big book中提到的血糖问题、精神疲劳、睡眠问题、血压、沮丧等现象我本来就没有,因此无从观察效果。

4.训练时比平时更容易饥饿,而且腿部无力感明显,有点像全马“撞墙”后的感觉。特别是后面几天训练时甚至无法提高心率至maf,个别几天甚至出现过训练后手指发麻等低血糖症状??赡苁怯捎谌狈μ妓?,能量供给不足导致身体恢复不足,因此D10还引发了一次右膝伤势,无法跑步只能骑车。

五、几点建议

1.进行碳控饮食和尝试MAF训练有很多相似的地方:听起来都有些“不可思议、反常理”;刚刚开始的头3-5天最难受,最辛苦;需要不断的积累经验,才能越做越正规,不可能一蹴而就。

2.第一次尝试碳控前,应逐步减少对碳水的依赖,比如先戒掉精致碳水(米、面、糖),习惯主要依靠水果、坚果、豆制品摄入碳水后,在进入完全无碳水时期。否则突然转入无碳水,可能引发严重的身体反应。

3.建议在有氧基础期的头几个周内尝试这种饮食,这时没有无氧训练且训练量偏低,可以大胆尝试这种饮食。一旦进入基础期后半或无氧训练阶段,还是不尝试碳控,以免由于突然的碳水不足引发其他问题。

4.进行碳控计划同时,密切关注身体的变化。饥饿感强烈就多吃、多餐,训练时有无力感出现就减量降心率,以免引发更严重的问题(比如受伤或低血糖症状)。

5.做好数据记录工作,至少体重、MAF测试数据是必须有的,其他诸如体脂率、腰围等数据等等最好也记录。

后记:碳控结束后恢复到以前饮食习惯,目前体重稳定在63kg左右。

您需要才能回复
  1. Orange是个人名儿 Orange是个人名儿

    Mark

    删除

  2. 老束 老束

    请问你文章中的MAF-10和MAF-20是什么意思?心率吗

    删除

  3. kelejiabing kelejiabing

    应该是在MAF心率的基础上,再减少10的心率,相当于一个减量休息恢复的阶段

    删除

  4. 17d86042374159d5de81ba7fcb6bed11
    catlikeLv.4
    2014-10-31 14:32:22
    还有后续的文章吗,现在练的怎么样了?

    回应

  5. 17d86042374159d5de81ba7fcb6bed11
    发条鹿Lv.1
    2017-01-08 21:54:11
    看不懂呢,嗯…10K是10千米?MAF又是什么?怎么测

    回应

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