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健身教练的学习笔记✍️如何正确吃碳水

  • 2026-03-25 00:49:05
健身教练的学习笔记✍️如何正确吃碳水

健身教练的学习笔记✍️如何正确吃碳水

关于运动前后碳水的补充，很多人会但是这样吃到底是增肌还是减脂？
答：在一天总热量不变的情况下❗️训练前后适当补充干净碳水，可以增强运动表现，补充能量，避免运动后用肌肉功能掉肌肉

具体操作：减脂期碳水建议摄入2-3g/kg/day
举例：我50kg
50*2.5=125g 碳水
米饭🍚125/25.9=4.82g，一天摄入482g白米饭
把482g米饭分摊到一天，运动前后占比多一些
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具体换算看图4‌
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#健身教练日常 #碳水补充攻略 #增肌减脂科学吃法 #健身房实用技巧 #健康饮食习惯养成 #乐刻研训培训中心

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  1. CONNECT:[ UseTime:0.001153s ] mysql:host=127.0.0.1;port=3306;dbname=no_67808;charset=utf8mb4
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  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.001325s ]
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  10. SELECT * FROM `fenlei` WHERE `id` = 65 LIMIT 1 [ RunTime:0.000760s ]
  11. SELECT * FROM `article` WHERE `id` < 475324 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.001225s ]
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  13. SELECT * FROM `article` WHERE `id` < 475324 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.001504s ]
  14. SELECT * FROM `article` WHERE `id` < 475324 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.002895s ]
  15. SELECT * FROM `article` WHERE `id` < 475324 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.002296s ]
0.222896s