健身營(yíng)養(yǎng)：真正有效的減脂增肌科學(xué)指南

第一部分 營(yíng)養(yǎng)原則與優(yōu)先等級(jí)
第一章 飲食方面優(yōu)先關(guān)系..........................................................................13
避免飲食陷阱與利用營(yíng)養(yǎng)原則的優(yōu)勢(shì).........................................................16
關(guān)鍵定義與概念........................................................................................17
第二章 熱量平衡 ........................................................................................21
卡路里............................................................................................................22
卡路里與運(yùn)動(dòng)表現(xiàn) .......................................................................................23
卡路里與人體結(jié)構(gòu) .......................................................................................25
熱量需求因素.................................................................................................28
第三章 宏量營(yíng)養(yǎng)元素...................................................................................31
宏量營(yíng)養(yǎng)元素的卡路里含量..........................................................................33
蛋白質(zhì)..............................................................................................................34
碳水化合物.......................................................................................................42
脂肪...................................................................................................................50
宏量營(yíng)養(yǎng)元素的層次.......................................................................................55
第四章 營(yíng)養(yǎng)攝入時(shí)機(jī).................................................................................... 57
營(yíng)養(yǎng)攝入時(shí)機(jī)效應(yīng).........................................................................................59
結(jié)合運(yùn)動(dòng)安排膳食結(jié)構(gòu)..................................................................................68
實(shí)際飲食應(yīng)用的說(shuō)明......................................................................................73
第五章 食物成分 ........................................................................................ 75
蛋白質(zhì)組成.................................................................................................... 76
碳水化合物組成 ............................................................................................78
脂肪組成..........................................................................................................82
微量營(yíng)養(yǎng)元素 ................................................................................................84
食物成分如何適應(yīng)飲食優(yōu)先關(guān)系...................................................................87
第六章 補(bǔ)劑與水分?jǐn)z入................................................................................ 90
補(bǔ)水................................................................................................................. 91
補(bǔ)劑 ................................................................................................................96
第七章 飲食的可持續(xù)性................................................................................102
選擇飲食階段時(shí)機(jī)..........................................................................................103
個(gè)體差異 ........................................................................................................103
飲食可持續(xù)性的六重模型..............................................................................104
成功飲食可持續(xù)性的可行性建議..................................................................108
第八章 饑餓管理.......................................................................................... 110
減肥食譜—饑餓問(wèn)題..................................................................................... 110
饑餓管理的策略...............................................................................................112
增肌食譜—厭食問(wèn)題..................................................................................... 116
饑餓營(yíng)銷策略................................................................................................. 117
實(shí)際應(yīng)用......................................................................................................... 120
 
第二部分 相關(guān)飲食原則在實(shí)踐中的應(yīng)用
第九章 營(yíng)養(yǎng)周期........................................................................................... 123
減肥建議......................................................................................................... 123
增肌建議......................................................................................................... 129
維持體重的建議............................................................................................. 136
營(yíng)養(yǎng)周期......................................................................................................... 139
第十章 設(shè)計(jì)你的飲食計(jì)劃............................................................................143       
計(jì)算熱量.........................................................................................................143
計(jì)算宏量營(yíng)養(yǎng)素.............................................................................................147
確定飲食內(nèi)容和時(shí)間.....................................................................................150
食物成分的選擇.............................................................................................158
添加補(bǔ)劑.........................................................................................................162
第十一章 跟蹤體重并調(diào)整飲食計(jì)劃..........................................................167
跟蹤體重......................................................................................................167
調(diào)整飲食......................................................................................................173
從一個(gè)飲食階段過(guò)渡到另一個(gè)飲食階段...................................................177
第十二章 檢測(cè)身體組成的變化.................................................................181
身體組成的規(guī)范標(biāo)準(zhǔn)...................................................................................181
主要的身體組成的評(píng)估方法........................................................................184
在實(shí)踐中利用身體組成評(píng)估........................................................................194
 
第三部分 特殊話題
第十三章 特殊飲食的注意事項(xiàng)..................................................................199
每天運(yùn)動(dòng)兩次................................................................................................199
其他特殊時(shí)間段的考慮.................................................................................202
純素飲食.........................................................................................................203
女性特別的營(yíng)養(yǎng).............................................................................................206
青年?duì)I養(yǎng)注意事項(xiàng).........................................................................................208
有特定健康問(wèn)題的飲食控制..........................................................................209
第十四章 運(yùn)動(dòng)日營(yíng)養(yǎng)...................................................................................214
耐力運(yùn)動(dòng)比賽..................................................................................................214
力量，爆發(fā)力和格斗運(yùn)動(dòng)比賽.......................................................................218
第十五章 腸道健康.........................................................................................231
微生物組對(duì)食欲和新陳代謝的影響................................................................232
飲食對(duì)微生物組的影響....................................................................................233
微生物組對(duì)運(yùn)動(dòng)表現(xiàn)的影響............................................................................238
第十六章 酒精，身體組成和運(yùn)動(dòng)表現(xiàn)..........................................................240
飲酒的危害......................................................................................................241
第十七章 真理與謬誤....................................................................................244
最近的趨勢(shì)......................................................................................................244
持續(xù)或反復(fù)出現(xiàn)的趨勢(shì)...................................................................................251
飲食方法和策略...............................................................................................266
補(bǔ)劑的趨勢(shì).......................................................................................................279