🔆準備比賽前週期性飲食，在蛋白質部分，需攝取每公斤體重*1.2-2.5公克蛋白質的量。

ex：
◼假設你50kg，要攝取60-125克蛋白質
◼假設你70kg，要攝取84-175克蛋白質

這範圍取決於比賽前的目標體重控制！重點來了！

👉若想減重可使用 2.0-2.2 g / kg，增加飽足感和穩定血糖
👉維持體重建議 1.2-1.7 g / kg

UP小編：這樣的數字能不能用在平時體重控制呢？小編認為是可以的，只不過這邊是指備賽期訓練量比較大的情況下來攝取，所以對一般人來說，可以用相同比例，但是減少“總熱量的攝取”概念來做蛋白質的分配！

 

本文取自NSCA文章：Nutrition Periodization for Athletes

原文:

Preparatory Cycle (Pre-Season)
Daily protein intake should range from 1.2 – 2.5 g/kg. Body weight goals will a#ect the amount of protein, hence the large range. For athletes seeking weight loss, the higher end of the range is recommended (2.0 – 2.2 g/kg) to improve satiety and better utilize the thermic e#ect of food. Adding more protein will also have a blood sugar stabilizing e#ect which will control the biological hunger response in individuals. For those interested in maintaining weight, a moderate protein intake (1.2– 1.7 g/kg) can be recommended.

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