Vol.126 健身新手如何正确增肌减脂？

【听友福利】

这期节目，我们和FoYes一起准备了个福利——评论区抽10位朋友，每人送一盒FoYes长效蛋白粉（450 克，15 克 × 30 条，口味随机）。

参与方式很简单，在评论区聊聊你从这期带走了什么，或者分享你自己的增肌减脂经历，我们会抽出 10 位听友送出。

内容简介

练了好几年，还是没搞明白增肌和减脂？有人一直往大了吃，练成了"脂包肌"；有人一直制造热量缺口，越减越瘦，肌肉也跟着减没了。

这期请回老朋友 Ryan。他是新西兰 CrossFit Inner Strength 的馆主、CrossFit Level 3 教练，他的场馆也是新西兰唯一一家 MetFix 认证的场馆。我们从 MetFix 的"四步循环"聊起：设定基准线、执行、回顾调整、再执行，把增肌减脂变成一件可以反复校准的事。

这期还聊了：新手红利期为什么只有一次，为什么要先把动作练对；一周只能练一次到底有没有用；蛋白质该吃多少，一餐到底能"吸收"多少；体重秤、InBody、DEXA 各自能信几分；蛋白粉怎么挑，补剂为什么越吃越少。最后，Ryan 给了三条可以直接带走的建议。

【收听攻略】

01:16 增肌减脂四步法：基准线→执行→回顾→调整

02:36 新手先练动作，再决定增肌或减脂

03:43 深蹲、硬拉、卧推的常见误区

06:04 一周一练也有用，关键是长期坚持

08:30 不建议极端饮食，重点是能持续

08:50 蛋白质优先，全天总量比进餐时间更重要

14:10 别每天纠结体重，按周观察更准确

17:50 InBody等体脂仪误差很大，只能参考

21:34 选蛋白粉重点看口感和蛋白质含量

24:42 增肌减脂计划如何实际执行

25:35 减脂期要动态调整热量缺口

31:00 本期三大重点：四步循环、动作质量、正常吃够

32:09 福利与结尾

【参考文献】

蛋白质摄入量与分配

1. Morton RW, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine.

2. Jäger R, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition.

3. Moore DR, et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition.

4. Schoenfeld BJ, Aragon AA. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition.

5. Mamerow MM, et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition.

6. Trommelen J, et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine.

7. Moro T, et al. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine.

8. Leidy HJ, et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.

蛋白质与补剂的安全性
9. Devries MC, et al. (2018). Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. Journal of Nutrition.
10. Antonio J, et al. (2016). A high protein diet has no harmful effects: a one-year crossover study in resistance-trained males. Journal of Nutrition and Metabolism.
11. Kreider RB, et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition.

体成分测量
12. Kyle UG, et al. (2004). Bioelectrical impedance analysis—part I: review of principles and methods. Clinical Nutrition.
13. Nana A, et al. (2015). Methodology review: using dual-energy X-ray absorptiometry (DXA) for the assessment of body composition in athletes and active people. International Journal of Sport Nutrition and Exercise Metabolism.
14. Jackson AS, Pollock ML. (1978). Generalized equations for predicting body density of men. British Journal of Nutrition.

训练与能量平衡
15. Fry AC, Smith JC, Schilling BK. (2003). Effect of knee position on hip and knee torques during the barbell squat. Journal of Strength and Conditioning Research.
16. Meeusen R, et al. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the ECSS and the ACSM. Medicine & Science in Sports & Exercise.
17. Hall KD, et al. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet.
18. Levine JA. (2002). Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism.

【节目中口误】

蛋白质用量： 60 公斤按每公斤 2 克算，是每天 120 克，节目里说成了 240 克。

蛋白粉规格： 5 磅约 2.27 公斤，1.8 公斤约 4 磅。

牛奶： 250 毫升普通牛奶约 8–9 克蛋白质，"差不多 10 克"略偏高。

鸡蛋： 节目里说"蛋白质大部分在蛋黄里，不吃蛋黄会扔掉六七成"。实际上一个大鸡蛋约 6 克蛋白质，蛋清占 57% 左右（约 3.6 克），蛋黄占 43% 左右（约 2.7 克）。"别扔蛋黄"的结论没错，扔掉的是四成多的蛋白质，外加蛋黄里几乎全部的脂肪和大部分维生素。