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　　1965年第一届奥林匹克先生拉里。斯科特说：“健美百分之九十来自营养”1993年肖恩・雷也有同样 的说法：“我可以轻而易举地、愉快地完成力量训练和其他训练，但是饮食 及辅助食品的补充则要有一定的规则。“高水平的职业健美运动员会称出、测量出或计算出他们吃进去的每一回饭 。一般健美爱好者为了获得最大的进步，营养摄取也要达到如此精确的程度吗？回答是肯定的。精确度不一定那么 高，但营养确是成功的关键因素之一。没有科学的营养供给，健美就会变成一种平淡无奇的力量训练，对健美运动 (运动食品)员来说就为将来被淘汰埋丁了祸根。

　　现代健美营养讲究科学性，要通过识别错误的营养方式来获得正确的营养方法，本文就是为了起 这个作用。

　　1.过量饮食

　　过多的热量摄入会造成脂肪堆积。过量的饭食就是首要的错误营养方式。经过艰苦训练而获得的强健肌肉，如 果被一层厚厚的脂肪所覆盖，会是一种什么样的感宽呢？显然,mbt lami shoes，超重了就要少吃,mbt sneaker，少吃才能降低体重,mbt shoes clearance。请注意，如果你只是吃得少了，却仍保持原来的饮食结构，结果体重是减轻了些,mbt walking shoes，但肌肉所占的比例没有变。

　　要想减少脂肪，保持肌肉健壮,online mbt，除进行有氧运动外，就要讲求合理营养，要吃一定数量的蛋白质、碳水化合物和脂肪，并学习一些营养知识。要 了解食物所含的营养素，掌握营养标准。为了增加肌肉，你需要蛋白质(蛋白质食品);为了保持精力和运动能力 ，你需要碳水化合物;为了减掉脂肪，获得身体外形的改观，你需要一定数量的营养，但不可超量，应了解足量和 超量的区别。每个人都不一样，要自己尝试。

　　2.缺量饮食

　　饮食不足与饮食过量具有同等的危害性。如果饮食中缺乏正常的营养，就不可能练出健美的肌肉。足量的蛋白 质、碳水化合物、脂肪是肌肉训练所必需的。你需要高质量的食物来增长肌肉，需要大量地摄取这类食物。一个具 有正常心血管功能的健美训练者，因为有额外新陈代谢的需求，所以要有额外的营养补充。

　　3.摄入蛋白质不足

　　蛋白质是肌肉增长最重要的营养源。问题在于摄取纯蛋白质,mbt anti shoes，而蛋白质与脂肪通常是共存在食物中的，肉、禽、奶酪等主要蛋白质食物都含有大量脂肪。健美训练者蛋白质的 摄人应以非脂或低脂食品为主，如脱脂牛奶、蛋清、鱼、去皮家禽。牛排等。这些食品能提供充足的纯蛋白质。每 天每磅体重应摄人1一1.5克蛋白质，可将食物分成4一8份，有间隔地进食。

　　4.不为自己准备膳食

　　准备膳食是一问非常重要的技术。要练好健美，必须自己准备膳食。而大多数健美运动员，包括一部分女运动 员都不亲自做饭，这就大锗特错了。要知道依赖别人，或饭堂，或快餐店，是无法满足健美运动员少吃、多餐、营 养丰富的进食需求的。你不仅要严格控制饮食，而且要创造性地做出多种饭菜，不然你的饮食就会格外单调。去皮 去内脏的食物是健美运动员训练日和休息日的食物，但你要有想象力，有创造性，这样鱼和鸡蛋清才不会变得单调 。要想变单调无味为丰富多彩，就得看书、找食谱然后自己进行精心调配。