乳清蛋白筆記

因應最近開始要認真運動,並且把目標放在之前未能達成的成為大肌肌增加肌肉量,所以開始研究乳清蛋白(whey protein)。多年前減肥時雖然有在重訓,但是除了有成功減脂讓線條變清楚以外,肌肉似乎沒有明顯變大。其中一個原因有可能是蛋白質攝取量不夠,所以這次我特別去買了一大桶乳清蛋白粉要泡來喝!

於是乎這幾天都在看一些乳清蛋白的相關資訊,這邊我就不贅述了。乳清蛋白基本上就是高蛋白低脂肪低碳水化合物的營養補給品,簡單講就是補給蛋白質的同時不會吃到一些會發胖的東西。另外攝取乳清蛋白還有吸收會與幫助減重減脂等等好處喔!我找資料的重點在於,這一罐這麼貴鬆鬆,我要怎麼吃能產生最大的效益?

乳清蛋白分三種:濃縮(whey protein concentrate),分離 (whey protein isolate),跟水解 (whey protein hydrolysate)。前者最便宜,後者最貴;但前者脂肪與碳水化合物比例最高,並且不適合乳糖不耐症者,後者則是號稱最好吸收。水解乳清蛋白也會在嬰幼兒配方奶裡面出現!我這次買的是分離乳清蛋白~ 就是取一個中間的概念 (之後假設太貴可能會改吃濃縮的…)(這東西如果我很勤著喝可是會佔全家飲食預算的5~10%左右….)

要吃多少呢?乳清蛋白剛剛講了是補給品,用來補充正常飲食不足的部分。看了幾篇不同的資料,都是以體重去算每日蛋白質攝取量,但是標準可以從每公斤體重吃一克蛋白質,到每磅體重吃一克蛋白質都有。也就是說以60kg體重來講,每天需吃 60g ~ 130g的蛋白質,這範圍也太大了吧~~~ 不過參考一下食物的蛋白質含量,那個低標好像也不會太難達到。一杯250ml的牛奶約有8g蛋白質,一顆蛋有6g,一客10盎司的牛排大概就有50g左右。當然每個人的實際需求跟運動量甚至運動類型有關,因為蛋白質是用來修復與增生肌肉的,所以如果你今天是長跑選手,你的需求會比一個肥宅多,但是絕對比肌肉棒子美國隊長少。假設我取平均值,大概一天是需要吃100g左右的蛋白質,那以我現在已經減量的食量來說勢必難以達標啊~ 不過~~~我們回過頭來在來說蛋白質總量這件事情好了。

因為重點在於我們吃進去的蛋白質到底是什麼時候才會用到?前面提過了蛋白質是用於修復與增生肌肉用的,而需要的時間點主要是運動後與早上!為什麼呢?因為運動(尤其重訓)會造成肌肉受傷,因此運動後是修復的關鍵期,此時如果血液中已有蛋白質則會加速修復。另外早上起床由於長時間未進食(如果你沒有半夜爬起來吃宵夜的話),此時燒的熱量來源不會是糖分(因為燒完了)而是脂肪與肌肉 (話說我之前常常早上去運動,也許是因為這樣所以肌肉長不大?)。所以我自己整理幾篇不同的資訊,依時間點重要性順序如下:運動前,運動後,早上起床,晚上睡前。運動前一小時到30分鐘,及運動後45分鐘內,大概意思差不多,都是為了讓肌肉需要能量與修復的時候備好原料給身體使用。早上起床喝則是防止肌肉流失。睡前吃也是因為睡覺時其實身體在做很多修復的動作 (不過這個時間點我個人會跳過,畢竟晚餐也是需要時間消化的,就不用再補宵夜了)

乳清蛋白一份大約是24g左右的蛋白質,目前訂定計畫,除了每天早上固定喝一份以外,運動日應該運動前與運動後都會喝吧!希望能看到成效啊!

理工肥宅的減肥指南

開始閱讀之前,先說結論:別管體重少吃多動

但我想從一個理工肥宅的觀點來討論這件事情。相信每位肥宅都知道,在封閉系統中,質量與能量都是恆定的。所以自己的身體這個封閉系統是否增加或減少體重,就可以從進出系統的質量與能量兩個角度來看。但因為吃進去的東西都是要消化過才算數 (除了宿便),而目前食物大都可以用熱量來換算,所以我們這邊從能量的角度來看。

身為理工肥宅,方程式是一定要的啊~

攝入熱量 – 消耗熱量 = 0 (維持體重)
攝入熱量 – 消耗熱量 > 0 (增加體重)
攝入熱量 – 消耗熱量 < 0 (減少體重)

攝入熱量當然就是用吃的,但消耗的部分可以寫成下列方程式:

消耗熱量 = 基礎代謝 + 活動所需

其中基礎代謝有看過說佔了總消耗的三分之二左右,而活動 (包含運動) 大概只有三分之一。而這代表什麼意思呢?以維持體重為前提,我們來寫個算式:

攝入熱量 – 消耗熱量 = 0 (維持體重)
攝入熱量 = 消耗熱量
攝入熱量 = 3 * 活動所需
1/3 攝入熱量 = 活動所需

這個結果告訴我們,平均來說,你今天的運動量被晚餐一盤定食給KO掉了。事實上當你多吃了宵夜,或者今天多點了杯含糖飲料,你用的算式就是增加體重的那行而不是維持體重這那行了。我想大家應該都看過吃一碗飯要出去跑半個小時才能燒掉的數據吧?所以重點不在多運動啊,而且最近也有研究顯示當你運動強度高到一定程度,就算再增加運動量,你的總消耗熱量並不會增加

但這並不是說你出去跑步跟在家裡睡覺都一樣瘦不了啦。我們的重點要放在消耗熱量的另一變數,基礎代謝:

基礎代謝 = 肌肉燒 + 肥肉燒

其中肌肉燒的又比肥肉燒的快。這個數字是代表維持肌肉與肥肉所需要的熱量,所以以相同體重來講,如果你是個肌肉棒子,你的基礎代謝就會比肥肉團子高。重點來了:運動對於瘦身減重的意義在於把肌肉比例提高,而不是實際消耗的熱量啊!

至於要怎麼運動可以快速增加肌肉比例呢?我個人推薦重訓!其實身體是個適應能力很強的系統,它會依照你所需要的活動去調整身體組成。今天你一直跟它說你需要更強的力量,它就會增加肌肉量 (前提是你吃的蛋白質夠多,睪酮素夠高)。同理,當你一直在做一樣的運動 (譬如出去跑30分鐘操場15圈),它會越來越有效率,也就是說相同強度運動消耗的熱量會越來越少。這我們又可以為了全世界的理工宅們寫個方程式來說明:

實際消耗熱量 = 物理需求 / 效率, 效率 < 1

試想如果你想要把一個 0.5 kg的漢堡從地上撿起來到座位上吃,你需要的絕對不只是 0.5 kg * 9.8 m/s^2 * 1 m = 約 5 J的能量,因為熱力學第二定律告訴我們沒有任何能量轉換是100%的!所以效率永遠 < 1,但是當效率增加,物理需求不變,你的實際消耗熱量就減少了!這告訴我們每天做一樣強度的運動根本沒屁用,還可能有反效果

關於攝入熱量呢,我個人是推薦慢慢減少食量,也就是說不用太刻意去改變飲食習慣,只要把攝取量都慢慢減少就好了。我們的食量也是可以調整的,你心裡的餓不是餓。只要慢慢調整,食量調整的幅度可以很大。當然如果毅力夠,可以先從不健康的或者高熱量的東西直接開刀,譬如含糖飲料,任何甜點,油炸類,澱粉類。我當初就是把每餐的白飯量減半,效果立竿見影喔。而到現在我的食量大概已經只剩兩年前的六七成左右吧!

至於為什麼說別管體重呢?因為正確增加肌肉量的話,體脂比例會下降。有學過密度嗎?看看一公斤的脂肪跟一公斤的肌肉的大小差別。體重只是個參考,體脂比較有價值,但最重要的還是脫光光目測吧!

總結一下,就是少吃多動,但運動強度一定要持續提升才會有效果。肌肉量夠的話,睡覺都可以瘦。我自己當初靠這樣的方針半年內瘦了約12%的體重,並且在停止運動後維持了一年沒有復胖。現在已經快兩年沒有規律性上健身房,肌肉都消光了又該開始運動啦!至於坊間的諸多減肥方法,其實只是在少吃多動中找到最有效率的方法 (譬如何時運動比較會燒脂肪,相同熱量吃什麼比較有飽足感,怎樣吃才不會吃過多等等),而那些跟你說可以多吃少動一樣可以瘦身的,應該只是想要賣你東西而已(不然就是物理學界有什麼新突破),建議你還是多唸書默寫一下本文算式比較實在。

Picking up exercise again

Blogging about exercise seems like an annual ritual at this point. Although I had established a habit of exercising in the months leading up to my wedding, the seismic shifts in my routine after moving and welcoming a baby made it difficult to sustain any attempt at exercising regularly. Even now, as Tony is gradually playing and reading more on his own, it’s difficult to find the time to exercise at home without being interrupted.

As my flab continues to grow and my muscles wane, I am sensing a bit more urgency now in establishing a routine. For every week I go without exercising, the image in my head of an old and chubby me sitting on the couch wearing a wifebeater becomes ever more lucid. Old habits die hard, as the song goes, and it’s up to me whether the habit that grows old is one of exercise or of laziness.

So since getting married, my exercise routine has largely consisted of basketball whenever my highschool buddy’s in town, which is about once a year. And that’s it. I’ve tried sporadically to exercise at home, but to no avail. When I try to do pushups, Tony comes and sits on my lower back; when I try to do crunches, Tony comes and its on my chest. The added weight would’ve been welcome had I not already lost so much strength in the past couple of years. On top of that, I’ve developed joint problems in my shoulders from carrying around Tony so much. With my joint pain, it’s become harder to do exercises, which in turn leads to my muscles not gaining enough strentgh, which then in turn reduces the support on my joints, leaving it prone to more pain. And the vicious cycle continues.

Well those were my excuses.

I think at some point I just have to suck it up and exericse despite my pain (which has been diagnosed as inflammation of the ligaments, and I’m supposed to rest, though I’m never gonna get any rest until Tony grows up). I’ve found that the minimal pain I’m feeling in my joints doesn’t really get worse if I don’t push too hard, so nothing like a clapping push-up. If I do slow and controlled bodyweight exercises, I can go pain free while exercising.

To establish a habit, the best way to go is to find people to exercise with. It’s easy to give up getting out of bed in the morning if I didn’t have to keep my promise to show up. Back in the day, I’d get up at 530 to go run with a buddy before work. It’s not really will power, because I’d easily let myself oversleep alrarms nowadays, or play tsum tsum until my mind goes numb, but I digress.

The second best way is to join a class. Once you start paying and you want to see some of progress, you find ways to go. So now I’m bouldering on Sundays. It does help that bouldering is a lotta fun and it’s a full-body exercise. It’s not so intense that my body can’t handle it either (I literally almost passed out while playing basketball the last couple of times). All that remains now is for me to add a couple days of bodyweight and toddlerweight exercise at home to round out my routine. Wish me luck!

 

關於自我成長

什麼叫做庸庸碌碌,大概就是時間一直過,卻說不出自己做了什麼有用的事情吧!

照理說辭掉工作以後,對於自我成長的要求應該要更高才對啊,至少,接下來就是我自己去訂目標了。說真的,我不知道我有沒有那個能力與動力去好好掌控自己的時間啊。在工作的時候,至少還有工作上的目標(雖然說最後都轉成無力感),至少有個前進的方向。話說我也離職三個半月了,這三個半月有任何成長嗎?好像也沒有。三個半月耶,人生的百分之0.3% (若以90歲計算)。若是扣掉人生前後各十五年,這個數字就來到將近0.5%了。人生真的沒有幾個三個半月可以這樣過啊。

而且就算一般人辭掉工作只是放鬆,通常會有某方面的收穫吧?至少可以放空或者做點自我檢視吧。我呢我呢我呢?

這段時間說忙不忙,但是卻也沒有真的放鬆到啊

就拿看書這件事情好了,這大概跟減肥一樣都是一直想像自己可以做得到,卻一直沒有認真執行的事情之一吧!這幾個月以來,好像才看完一本小說。然後開始看點有用要動腦的書然後不知道怎樣又荒廢掉了,已經又兩三個禮拜沒有打開書本來看了。這幾天又拿起書本,「怦然心動的人生整理魔法」內容又是另外一件該做還沒有做的事情。追著自己去看一本要追著自己做的事情的書,整個心理壓力超大的….

已經那麼久了,大概從二十幾歲開始就覺得自己的成長都是被時勢所逼,而不是自己驅使自己得到的。飄洋過海的搬家,換工作,結婚,生小孩等等,都迫使我要對自己的做人處事,思考模式等做出改變。除此之外,我還真沒有甚麼覺得自己變厲害的時候…. 好焦慮啊….

Wordiness at 1:30 AM

One of the things about working freelance is that I am now in charge of my own schedule. I am no longer bound by the 9-to-5, no longer bound by weekdays and weekends. There are only awake and asleep, as in “my son is… “.

While at first glance this may sound like it affords me a ton of freedom, the truth is always more than meets the eye. For one thing, my son’s schedule is usually quite regular by design: he goes to bed between 9~10, takes a nap around noon and a nap in the late afternoon. Freedom only comes after he goes to bed. The real pain the arse though is his 7AM wake-up time. There’s no snooze button, there’s no calling in sick; it doesn’t matter if I were hungover or just couldn’t fall asleep the night before, he’s up and I’ve gotta be up too. I think that’s the most painful part of my days now. I could be working till 2am the night before, then have trouble falling asleep because my brain functions with momentum, and I’ve still got to be up when he’s up. It used to be that when I pulled an all-nighter, I’d take the next day off. Or if I’m hungover I’d sleep in a little. No such luxury when a toddler wants to be fed/entertained. Actually Tony’s been pretty good lately about letting us sleep. He’ll wake up, get up in his crib, and if he sees us still in bed, he generally doesn’t try to wake us. This morning he lied in bed and sung to himself for about half an hour before we got up to check on him.

Somehow this whole go-to-bed-as-late-as-you-want-but-must-wake-up-on-time feels a bit like how Taiwanese companies do flex time only for when you get off work. As a result, I never feel like I get enough sleep. Why don’t I just go to bed earlier then, you ask? Well as any parent would know, when your kid finally goes to bed, it doesn’t matter how tired you are you want to cherish those rare interruption-free moments of you have to yourself. It doesn’t matter if the most important thing you have on your agenda that night is to browse facebook and “like” photos of other people travelling and eating, you are not going to bed when you should.

Hence this post, at 0130, with really nothing better to do (well there is, but procrastination is a topic for another day, natch). If I were not a parent, I’d be asleep by now.