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首页> 美国卫生研究院文献>Sports >Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
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Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review

机译：淡季健美运动员的营养建议：叙事回顾

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摘要

Many nutrition practices often used by bodybuilders lack scientific support and can be detrimental to health. Recommendations during the dieting phase are provided in the scientific literature, but little attention has been devoted to bodybuilders during the off-season phase. During the off-season phase, the goal is to increase muscle mass without adding unnecessary body fat. This review evaluated the scientific literature and provides nutrition and dietary supplement recommendations for natural bodybuilders during the off-season phase. A hyper-energetic diet (~10–20%) should be consumed with a target weight gain of ~0.25–0.5% of bodyweight/week for novice/intermediate bodybuilders. Advanced bodybuilders should be more conservative with the caloric surplus and weekly weight gain. Sufficient protein (1.6–2.2 g/kg/day) should be consumed with optimal amounts 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals) including within 1–2 hours pre- and post-training. Fat should be consumed in moderate amounts (0.5–1.5 g/kg/day). Remaining calories should come from carbohydrates with focus on consuming sufficient amounts (≥3–5 g/kg/day) to support energy demands from resistance exercise. Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day) and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders.
机译：健美运动员经常采用的许多营养习惯缺乏科学支持，可能对健康有害。科学文献中提供了节食阶段的建议，但在淡季阶段，健美运动者的关注很少。在淡季阶段，目标是增加肌肉质量而又不增加不必要的身体脂肪。这篇评论评估了科学文献，并在淡季为自然健美者提供了营养和饮食补充建议。对于初学者/中级健美者，应食用高能量饮食（约10–20％），目标体重增幅应为每周体重的约0.25–0.5％。高级健美运动员应在热量过剩和每周体重增加方面更加保守。每天应摄入足够的蛋白质（1.6–2.2 g / kg /天），最佳剂量为每餐0.40–0.55 g / kg，并在一天（3至6餐）中均匀分布，包括在训练前后的1-2小时内。脂肪的摄入量应适中（0.5–1.5 g / kg /天）。其余的卡路里应来自碳水化合物，重点是消耗足够量（≥3–5 g / kg /天）以支持抵抗运动产生的能量需求。一水肌酸（3–5 g /天），咖啡因（5–6 mg / kg），β-丙氨酸（3–5 g /天）和瓜氨酸苹果酸（8 g /天）可能会产生有益于人体的作用，健美运动员。

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