Below are some of the resources I compiled for myself that you might be interested in. These resources came from women doctors who have gone through menopause, specialize in women's health, and/or are experts in nutrition and exercise. I included links to relevant books, websites, YouTube channels, and interviews. It's a lot so I've also included my key take-aways from each doctor. I personally follow or am working toward most of the recommendations given by them. HTH! --------------------------------------------------------------------------------------------------- Dr. Mary Claire Haver, OBGYN Book: The New Menopause https://www.amazon.com/New-Menopause-Navigating-Through-Hormonal/dp/059379625X/ YouTube: https://www.youtube.com/@maryclairehavermd8473 Interview: https://youtu.be/oQqcnYcKx68?si=FXY7C39t3Zicsc4g "Nutrition over calories. Strong over skinny." She recommends 1g of protein per pound of target body weight and 30g of fiber per day. I learned from her to utilize a weighted vest for daily activities and when training my lower body in addition to using free weights. Most obgyns or PCPs are not trained in menopause health. The Menopause Society has a list of certified practitioners. Her book is a comprehensive reference for everything menopause and perimenopause including hormonal and non-hormonal interventions like nutrition, exercise and other lifestyle changes. Dr. Stacy Sims, PhD Website: https://www.drstacysims.com/about_stacy Interview: https://youtu.be/pZX8ikmWvEU?si=S6KhMLMMRdcxW5kT "Women are not small men." She recommends 40g of protein per meal for women over 40 due to anabolic resistance, the body's decreased ability to respond to dietary protein. Fasting is a big trend and she believes that women should not train fasted. 15g of carbs pre workout and some protein is adequate. Refuel within 45 mins of workout to temper cortisol and jump start the recovery process. Post workout carb need is around 0.3g per kg of weight. She emphasizes "polarizing training" after 40 to elicit adaptations. Polarizing means lifting heavy and doing high intensity cardio like sprinting as opposed to working with lighter weights and steady-state cardio. Dr. Gabrille Lyon, DO Book: Forever Strong https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878 YouTube: https://www.youtube.com/@DrGabrielleLyon Interview: https://youtu.be/Iu7k8lnnImk?si=QGEV4c6-zn-cLiTE "Muscle is the organ of longevity." "We are not over-fat. We are under-muscled." "We are eating amino acids not proteins." Her book is filled with facts and actionable tips about protein and muscle health. Insulin resistance starts in the muscle. Her nutrition recommendations focus on muscle health. Animal and plant proteins are not the same. Animal proteins contain more essential amino acids than plant protein. Leucine threshold: It takes 2.2 grams of the amino acid leucine to trigger muscle protein synthesis. The number gets higher as we age, i.e., anabolic resistance. This number corresponds to 30+g of protein in one sitting. Protein distribution is the idea that we need to evenly distribute protein throughout each meal to support muscle health. Americans eat very little protein for breakfast, a huge missed opportunity because the body is highly sensitive to protein in the morning after an overnight fast. Carb timing: Eat carbs before or after exercise. This maximizes glucose uptake by the muscles which does not require insulin. Carb limit:120g per day if you exercise. You have to earn your carbs by exercising. I'm a small woman so I eat way less. Protein and carb ratio: She recommends 1g of carb for 1g of protein. Dr. Rhonda Patrick, PhD YouTube: https://www.youtube.com/@FoundMyFitness Website: https://www.foundmyfitness.com/ Topics on nutrition: https://www.foundmyfitness.com/topics Interview: https://www.youtube.com/watch?v=NIT9DEHoLiU She's my favorite science communicator and expert in micronutrients. Her YouTube channel and website are a treasure trove. The majority of Americans do not get enough D3, Omega 3, and magnesium. The dosage and form of these nutrients matter. She emphasizes rigorous/high intensity exercises that raise the heart rate to 85+% of your max heart rate. Studies have shown that moderate aerobic exercise (70% max heart rate) failed to elicit an increase in aerobic capacity in half of the participants. Exercise snacks throughout the day can effectively reduce blood glucose level and improve other health markers. One example is doing 90 seconds of air squats every 45 min. The goal is to do short bursts of rigorous exercise throughout the day. I find this to be really helpful when I'm short on time or when traveling.
realsimplejill 发表于 2025-04-03 14:15 Below are some of the resources I compiled for myself that you might be interested in. These resources came from women doctors who have gone through menopause, specialize in women's health, and/or are experts in nutrition and exercise. I included links to relevant books, websites, YouTube channels, and interviews. It's a lot so I've also included my key take-aways from each doctor. I personally follow or am working toward most of the recommendations given by them. HTH! --------------------------------------------------------------------------------------------------- Dr. Mary Claire Haver, OBGYN Book: The New Menopause https://www.amazon.com/New-Menopause-Navigating-Through-Hormonal/dp/059379625X/ YouTube: https://www.youtube.com/@maryclairehavermd8473 Interview: https://youtu.be/oQqcnYcKx68?si=FXY7C39t3Zicsc4g "Nutrition over calories. Strong over skinny." She recommends 1g of protein per pound of target body weight and 30g of fiber per day. I learned from her to utilize a weighted vest for daily activities and when training my lower body in addition to using free weights. Most obgyns or PCPs are not trained in menopause health. The Menopause Society has a list of certified practitioners. Her book is a comprehensive reference for everything menopause and perimenopause including hormonal and non-hormonal interventions like nutrition, exercise and other lifestyle changes. Dr. Stacy Sims, PhD Website: https://www.drstacysims.com/about_stacy Interview: https://youtu.be/pZX8ikmWvEU?si=S6KhMLMMRdcxW5kT "Women are not small men." She recommends 40g of protein per meal for women over 40 due to anabolic resistance, the body's decreased ability to respond to dietary protein. Fasting is a big trend and she believes that women should not train fasted. 15g of carbs pre workout and some protein is adequate. Refuel within 45 mins of workout to temper cortisol and jump start the recovery process. Post workout carb need is around 0.3g per kg of weight. She emphasizes "polarizing training" after 40 to elicit adaptations. Polarizing means lifting heavy and doing high intensity cardio like sprinting as opposed to working with lighter weights and steady-state cardio. Dr. Gabrille Lyon, DO Book: Forever Strong https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878 YouTube: https://www.youtube.com/@DrGabrielleLyon Interview: https://youtu.be/Iu7k8lnnImk?si=QGEV4c6-zn-cLiTE "Muscle is the organ of longevity." "We are not over-fat. We are under-muscled." "We are eating amino acids not proteins." Her book is filled with facts and actionable tips about protein and muscle health. Insulin resistance starts in the muscle. Her nutrition recommendations focus on muscle health. Animal and plant proteins are not the same. Animal proteins contain more essential amino acids than plant protein. Leucine threshold: It takes 2.2 grams of the amino acid leucine to trigger muscle protein synthesis. The number gets higher as we age, i.e., anabolic resistance. This number corresponds to 30+g of protein in one sitting. Protein distribution is the idea that we need to evenly distribute protein throughout each meal to support muscle health. Americans eat very little protein for breakfast, a huge missed opportunity because the body is highly sensitive to protein in the morning after an overnight fast. Carb timing: Eat carbs before or after exercise. This maximizes glucose uptake by the muscles which does not require insulin. Carb limit:120g per day if you exercise. You have to earn your carbs by exercising. I'm a small woman so I eat way less. Protein and carb ratio: She recommends 1g of carb for 1g of protein. Dr. Rhonda Patrick, PhD YouTube: https://www.youtube.com/@FoundMyFitness Website: https://www.foundmyfitness.com/ Topics on nutrition: https://www.foundmyfitness.com/topics Interview: https://www.youtube.com/watch?v=NIT9DEHoLiU She's my favorite science communicator and expert in micronutrients. Her YouTube channel and website are a treasure trove. The majority of Americans do not get enough D3, Omega 3, and magnesium. The dosage and form of these nutrients matter. She emphasizes rigorous/high intensity exercises that raise the heart rate to 85+% of your max heart rate. Studies have shown that moderate aerobic exercise (70% max heart rate) failed to elicit an increase in aerobic capacity in half of the participants. Exercise snacks throughout the day can effectively reduce blood glucose level and improve other health markers. One example is doing 90 seconds of air squats every 45 min. The goal is to do short bursts of rigorous exercise throughout the day. I find this to be really helpful when I'm short on time or when traveling.
新手学习期一定要注意食物的质量和蛋白质含量，因为不会算，容易吃不够。 肉买来都标有重量，每100克weight-bearing protein, 鸡鸭牛羊猪一类，有25-30克左右蛋白质。鸡蛋一个5-7克，看个头。牛奶一杯8克。如果有包装，看一下包装就知道了。比如罐装豆类，一份2/3杯，有6-9克蛋白质。 和家人吃饭可以先分出来。我家都是分餐，菜自己盛盘子里，一盘就是一餐。我们如果预先分份后，每份多少蛋白质清清楚楚。如果预先没分份，称一下心里有数。 The point it that you need to learn to be able to do a good enough job at estimating. 不需要用永远都在用称但开始很有必要。
Giovanna 发表于 2025-04-06 22:59 楼主的帖子以及里面的回复都很棒，就不重复了。有个小建议，如果你手腕容易受伤，推荐upside down kettlebell任何动作。我平时的肩推，除了杠铃就是单手bottoms up KB press，对肩关节和腕关节的稳定性效果都非常好！练习核心稳定除了farmer’s carry也会用bottoms up waiter’s carry。另外相对于杠铃，哑铃的degree of freedom更大，不但双手不同步，每个手还分别有三个旋转轴，对关节的稳定性要求其实是更高的。所以我选哑铃的重量，通常比杠铃的重量减半之后再打折扣才行。 最后，再次私心推荐一次Dr Alexis Cowan上Dr Gabrielle Lyon频道的九个月前那一集。注意这里的内容并不是她原创理论，而是Dr Jack Kuse以及biohack圈一直在钻研的问题，她的communication让人更易于理解。我觉得这一块是longevity研究里的missing piece of the puzzle，除了biohack圈很少看到fitness圈有人讨论，有也仅限于circadian rhythm这个层面。对我来说，这个理论至少完美回答了到底应该如何设计carb intake的问题。简而言之，就是光照充沛的区域，或者高纬度地区的夏天（蓝光充足，皮肤接受大量的high energy photons，胰岛素水平上升，电子处于cytochrome 1，涉及到electron transportation chain各种物理化学反应，就不多说了），应季蔬果粮食充沛，可以充分调动carbohydrate metabolic pathway来support energy production in mitochondria。反之冬天主要调动fat metabolic pathway，跟进化史上冬季粮食果蔬短缺，主要靠狩猎和奶制品的饮食习惯是一致的。现代人代谢问题，胰岛素抵抗，原因之一就是季节性的光照规律和食物的匹配机制被扰乱了：长期处于室内环境，缺乏光照，同时食物来源不分季节地区，来自全世界任何地方。。这就是为什么keto diet能减少很多代谢问题：现代人的生活方式基本模拟了高纬度地区的冬季，长期缺乏光照，所以最佳饮食选择正是充分调动fat metabolic pathway。
谢谢Giovanni mm的悉心分享和建议🙏 upside kettle bell的训练我有看过。但是我不是手腕受伤，是大拇指周边软组织损伤，影响抓握和日常精细运动。我有看过两个月occupational therapist，所以有flare-up会遵循therapist的program. 想试试upside kettle bell对肩部的稳定作用。Mark一下🙏 哑铃的要求你说得很在理。教练教了bar bell才发现比哑铃容易很多。bar bell 八十磅比哑铃一手二十磅容易很多，容易balance。 Dr. Alexis那期我还没看。我记得她和Dr. Gabrielle Lyon合作很深，她们合作开创的Muscle-Centric Medicine，回头一定仔细看一下。
我沒有在公開論壇貼過照片，因爲網上的fitness influencers太多，各種照片造假，很誤導大家。可惜的是，身材變化是最直觀的，不貼照片沒人相信。 其他方面給的變化比如血液指標、精神狀態、自信心、睡眠狀態，是照片裏顯現不出的，但這些更重要。我之前有分享過高蛋白飲食如何調節LDL，我有調到最優，花了一年多摸索。帖子在這裏：https://huaren.us/showtopic.html?topicid=3053731 我跟了幾年的一個資深教練Sal Di Stefano說，長期鍛煉的人，鍛煉的理由裏，頭三個很少有aesthetic，更多的是身體功能上和心理上的原因。往往初學者和一部分健身上癮的人容易掉到體型這個trap裏。當然，堅持鍛煉、注重飲食和睡眠，體型是會有改善的。另外一個trap是持續加重，很多人因爲方法或休息不當受傷。不是說這些指標不重要，但要sustainably train，這兩個不能是唯一的指標。 Dr. Peter Attia說，the goal of the game is to stay in the game，我覺得特別有道理。 説了這麽多，我還是貼兩，都是去年十月受傷半年後杠開始恢復訓練的照片。上身因爲手的原因，很難練。下身也有傷，但恢復得容易一些。這兩年的形體有了那種穿衣顯瘦，脫衣有肉的感覺，但我知道，這個不是最重要的。
HTH!
--------------------------------------------------------------------------------------------------- Dr. Mary Claire Haver, OBGYN Book: The New Menopause https://www.amazon.com/New-Menopause-Navigating-Through-Hormonal/dp/059379625X/ YouTube: https://www.youtube.com/@maryclairehavermd8473 Interview: https://youtu.be/oQqcnYcKx68?si=FXY7C39t3Zicsc4g "Nutrition over calories. Strong over skinny." She recommends 1g of protein per pound of target body weight and 30g of fiber per day. I learned from her to utilize a weighted vest for daily activities and when training my lower body in addition to using free weights. Most obgyns or PCPs are not trained in menopause health. The Menopause Society has a list of certified practitioners. Her book is a comprehensive reference for everything menopause and perimenopause including hormonal and non-hormonal interventions like nutrition, exercise and other lifestyle changes.
Dr. Stacy Sims, PhD Website: https://www.drstacysims.com/about_stacy Interview: https://youtu.be/pZX8ikmWvEU?si=S6KhMLMMRdcxW5kT "Women are not small men." She recommends 40g of protein per meal for women over 40 due to anabolic resistance, the body's decreased ability to respond to dietary protein. Fasting is a big trend and she believes that women should not train fasted. 15g of carbs pre workout and some protein is adequate. Refuel within 45 mins of workout to temper cortisol and jump start the recovery process. Post workout carb need is around 0.3g per kg of weight. She emphasizes "polarizing training" after 40 to elicit adaptations. Polarizing means lifting heavy and doing high intensity cardio like sprinting as opposed to working with lighter weights and steady-state cardio.
Dr. Gabrille Lyon, DO Book: Forever Strong https://www.amazon.com/Forever-Strong-Science-Based-Strategy-Aging/dp/1668007878 YouTube: https://www.youtube.com/@DrGabrielleLyon Interview: https://youtu.be/Iu7k8lnnImk?si=QGEV4c6-zn-cLiTE "Muscle is the organ of longevity." "We are not over-fat. We are under-muscled." "We are eating amino acids not proteins." Her book is filled with facts and actionable tips about protein and muscle health. Insulin resistance starts in the muscle. Her nutrition recommendations focus on muscle health. Animal and plant proteins are not the same. Animal proteins contain more essential amino acids than plant protein. Leucine threshold: It takes 2.2 grams of the amino acid leucine to trigger muscle protein synthesis. The number gets higher as we age, i.e., anabolic resistance. This number corresponds to 30+g of protein in one sitting. Protein distribution is the idea that we need to evenly distribute protein throughout each meal to support muscle health. Americans eat very little protein for breakfast, a huge missed opportunity because the body is highly sensitive to protein in the morning after an overnight fast. Carb timing: Eat carbs before or after exercise. This maximizes glucose uptake by the muscles which does not require insulin. Carb limit:120g per day if you exercise. You have to earn your carbs by exercising. I'm a small woman so I eat way less. Protein and carb ratio: She recommends 1g of carb for 1g of protein.
Dr. Rhonda Patrick, PhD YouTube: https://www.youtube.com/@FoundMyFitness Website: https://www.foundmyfitness.com/ Topics on nutrition: https://www.foundmyfitness.com/topics Interview: https://www.youtube.com/watch?v=NIT9DEHoLiU She's my favorite science communicator and expert in micronutrients. Her YouTube channel and website are a treasure trove. The majority of Americans do not get enough D3, Omega 3, and magnesium. The dosage and form of these nutrients matter. She emphasizes rigorous/high intensity exercises that raise the heart rate to 85+% of your max heart rate. Studies have shown that moderate aerobic exercise (70% max heart rate) failed to elicit an increase in aerobic capacity in half of the participants. Exercise snacks throughout the day can effectively reduce blood glucose level and improve other health markers. One example is doing 90 seconds of air squats every 45 min. The goal is to do short bursts of rigorous exercise throughout the day. I find this to be really helpful when I'm short on time or when traveling.
四个医生都说要增强摄入蛋白质，并强调了肌肉的重要性。
有两个医生说要非常高心率的hitt。大部分都没提有氧。
carb方面有人说这个有人说那个。fasting也只有一个提起。
Mark
謝謝你的總結！ 我補充一下： 1. 所有醫生都强調resistance training，版上大家討論過多次了，所以我沒有寫出來。而且，resistance training是基礎中的基礎、重中之重，雷打不動的。我個人的訓練安排是，如果時間緊，可以不跑步、游泳，但一定要擼鐵。因爲這樣才能保住隨年齡流失最快的白肌也就是二型肌肉。
2. 爲什麽沒有强調中低强度的有氧，比如Dr. Peter Attia强調的Zone 2？因為 1. Zone 2需要很多時間。理想上來説，Zone 2占80%，高强度interval training占20%，能有效增强VO2Max，也就是身體利用氧氣的指標。但是，你沒有時間啊！所以，從效率上說，一定要有high intensity training，但是可以減少中低强度有氧。High intensity 一周兩次，一次15-30分鐘，只需30-60分鐘。對應的中低强度訓練需要兩個小時以上，所以時間上不划算。2. 中低强度有氧大家default都會做，所以不需要太强調。我的個人習慣是：高强度一周至少一次；中低强度，可以在resistance training第二天的recovery day做，或者resistance training倫到upper body那天，早上做upper body, 不是很累, 下午可以做有氧。又或者例假前，精力有限的時候做，但要明白他不是重點。
3. Carb是最需要減少的Macro. 一緻的建議是，avoid sugar, liquid calories, and refined carbs. 具體的carb intake看個人的胰島素敏感性和運動需要。現代人吃米麵way too much。Carb的recommended dietary allowance 只有120克. 一碗米飯就五十克，一碗麵輕鬆80-100克。不要以爲運動了就敞開吃carb。女性運動後須補充的碳水量其實很少，每公斤只需0.3克。我五十公斤只需要補充15克，不到半杯米飯而已。
5. 吃什麽carb? 我個人的priority 是各色蔬菜，non-starchy veggies（綠葉菜、彩椒、番茄、茄子等）不限量，少量豆類和梅子類水果。顔色代表了營養。綠色植物含鎂、黃色橙色含lutein、紅色含維生素a、藍色有大量抗氧化物。大家記住，我們要吃的是營養而不是單純的能量。能量誰都不缺，缺的是營養。身體飢餓很多時候是因爲缺營養二不是能量。
4. Protein是必須增加的。1磅體重對應一克蛋白質。按這個比例吃，而且自己做飯，非常飽腹，真的很難吃胖。當然，這個前提是refined carb不能多吃。而且蛋白質保護肌肉骨骼。如果在減肥，攝入足量蛋白質和做resistance training會讓你多減脂肪、少掉肌肉。
谢谢你的分享，非常专业和好心！
谢谢分享
推荐吃什么protein?
是的，以全身的resistance training为基础，一周三次，外加一两次高强度interval training，如果有时间再来个moderate cardio，就基本排满了。
一楼的帖子提到过动物蛋白比植物蛋白质量高，因为动物蛋白含有必须氨基酸多于植物蛋白。必须氨基酸身体无法自行合成，必须靠膳食摄入。而且动物蛋白和人体蛋白更接近，容易吸收。植物蛋白往往有纤维包裹，会损失将近一半，排泄出身体，无法吸收。 所以先吃动物蛋白，比如鸡蛋、猪牛羊、禽类、鱼类、海鲜都行。我家吃得最多的是鸡蛋，其次是鸡肉、牛肉和鱼 每天可以有20克乳清蛋白，加在牛奶、酸奶里。蛋白粉不是老人或者病人才须补，年轻一些的人也可以合理利用。我会给娃儿的pancake batter里加蛋白粉，增加蛋白质。当然不吃也没有问题，我把它作为一个工具，需要可以用下。
植物蛋白主要是豆类、豆腐。豆腐很好做又好吃，我们每周都吃。但是蛋白质的主要来源应该是动物，植物作辅助，除非吃素。
另外，请大家不要歧视红肉，它们真的没有错😂🙏🙏
乳清蛋白有推荐的吗？谢谢！
应该是1磅体重还是1斤体重？
谢谢推荐
Mark了谢谢！
Mark. Thanks!
Sorry，1磅体重对应一克蛋白质，一公斤对应2克蛋白质
还有睡眠、压力我也没有提，因为和我的标题不符😂 情绪和身体的physical well being相互影响 我详细说明的锻炼和饮食能有效改善情绪 情绪也能影响身体各项机能 Dr. Mate Gabor的书给大家推荐过 我也期待你开帖给大家分享🙏
不要喝粥喝肉汤 是说肉汤不喝是吗 确认一下我没读错
我前面已经说过了carb吃多少要看你的insulin sensitivity。国人糖前和糖尿病很多，不从源头控制很难。而且美国的RDA只建议120克，那还是按美国成人大体重的标准，国人没那么大。你如果胰岛敏感，多吃点没关系。所以我针对的是普遍的40岁以上的女性。
一楼的Dr. Stacy Sims的总结说过，运动需要carb没有你想象的多。运动后及时补充碳水只需按每公斤体重0.3克算。一个60公斤的女性只需18克，而半杯米饭有22克，所以没那么多。而且女性比男性metabolically flexible, 善于利用脂肪，运动中能触及到muscle glycogen不如男性多，需要补充的自然不那么多。绝大部分的运动回同时用脂肪和碳水，只是比例不同。具体你可以看一楼链接的访谈。
另外，120克protein是蛋白质不是肉、蛋、鱼的质量。煮熟的动物蛋白占肉体质量的1/3，40克蛋白质对应130克肉。顿顿吃那么多是不容易的。我吃了快两年了，还是要注意才吃得够。
不清楚你60克的脂肪是哪里来的。我基本不看fat，因为自然界有蛋白质的食物自带fat，所以在吃够蛋白质、控制碳水总量的情况下，剩下的caloric need 由脂肪填补很容易。我有过一年半生酮的经验，70%以上的caloric need由油脂提供，但一般来说没有必要生酮。我的maintenance 是1800kcal。
赞中文 先mark再看
谢谢！送你上二楼， 争取让更多姐妹看到
谢谢Kitty🙏
你太牛了！祝贺！ 这个iron series挺难的，我都坚持不下来
一般有兩種，whey protein isolate和 whey protein concentrate. Isolate 比 concentrate 的processing更多，蛋白質比例高，乳糖和脂肪少，價格也更貴。除非乳糖敏感等原因，concentrate就可以了，其實味道更好。 我就是Costco隨便買，找個味道喜歡的。Optimum Nutrition這家的我吃過香草、巧克力和s'more的，都好吃。 https://www.costco.com/optimum-nutrition-gold-standard-100%25-whey-protein-powder%2C-extreme-milk-chocolate%2C-5.64-lbs.product.100428750.html
我跟過 Iron 和 Fuel 兩套。她的Epic幾個系列我沒練過，好像很popular。 Fuel 很好因爲會調動各個能量系統。每周五次，有三次resistance training，一次cardio with weights, 還有一次HIIT. 而且融入了plyometrics, 就是需要快速爆發力的動作，比如burpees，這項在Iron裏是沒有的。還有一定强度的circuit training。所以，適應了Iron后來一期Fuel鍛煉心肺非常好，而且能一定程度保持Iron系列練出來的肌肉。 話説，Iron我現在還在練，已經第十一還是12次了. 我有做詳細記錄，所以每次對比知道進步或者退步在哪裏。Iron就是在家練很方便，所以是go to. 去年跟過12周的教練，gym器械和bar bell都熟悉了一下，也給了我一個program，受傷就停了. 等有時間還想回去練，就是沒時間啊。所以，很感謝Caroline免費的好Program.
哇，非常感谢mm这么详细的回复！太有帮助了！mm认真能干又热心善良，身心健康是我的榜样
首先我們要按目標體重吃。如果現在110磅，需要增重到120磅，就按照120磅來吃，對應120克。如果現在135磅想減十磅，那麽就按照125磅吃，對應125克。如果要保持體重，就按現體重吃。我110磅，不增不減，每天吃110克。
蛋白質須按照每餐平均分佈。我吃三餐沒有零食加餐，那麽每頓飯大概30-40克。早餐我一般三個鷄蛋（15-18克）、一片芝士（4g)、一杯牛奶（8g)加蛋白粉8g，外加蔬菜，大概是35克。午飯吃前一晚剩的鷄肉牛肉魚等，或者現拌一個吞拿魚沙拉， Costco的一聽有40g蛋白質，再加一個牛油果油三克。晚餐一個蛋白質（各種魚肉蛋禽豆腐）、一個non-starchy veggie（各種greens、彩椒、西葫蘆等）、一個starchy veggie（地瓜、玉米、豆子）。如果肉吃起來困難，那麽greek yogurt和蛋白粉可以用起來。半杯greek yogurt有8克。蛋白粉一個scoop有20-30克。具體菜譜可以Google 30g protein meals，很多的，總有適合的。
總之，蛋白質吃夠量必須pay attention，我們中國人default的狀態是吃不夠的。
另外，最重要的早餐和晚餐的蛋白質。這兩餐一定要夠量才能刺激肌肉蛋白合成。
下面是我今天的午飯。燉牛肉125克有33克蛋白質，mediu firm tofu有5克，餅子、牛奶、蔬菜裏還有少許，就不算了，這頓足有40克。
吞拿魚沙拉作午飯，一聽有40g. Squash和涼拌西蘭花是頭一天的剩菜。
Typical breakfast：兩個蛋，頭天晚飯剩的日式炸鷄，Costco速凍蔬菜，牛奶咖啡加蛋白粉1/3勺
Typical dinner: 老公做的醬牛肉、蔬菜、豆子
我的進度和你的類似。後來跟了一段教練，有受傷，所以還在恢復中。我大概在練到每隻手20lb時候手部出現小問題，當時沒有太走心。後來練plyometrics砸medicine ball徹底傷到手，還有跳盒子傷到hip，看了醫生和therapists，去年有半年在修復。現在離受傷一年，持續做rehab，每次練都很小心。
受傷前的目標是持續增加重量順帶增肌。受傷后一開始的目標是恢復日常行動，比如切蘋果手不疼、下蹲髖部不疼、不用吃止疼藥。後來的目標是可以用最輕的重量恢復做resistance training，甚至只是body weight, 比如body weight Bulgarian lunges. 要減少reps、time under tension和range of motion，以保證舊傷不flare up。現在的目標是用當下覺得合適的重量，練完傷勢沒有復發就是victory。我有詳細記錄每次訓練情況，哪個動作的哪個手感覺吃力、或者髖關節卡了一下都會記下來。練到6-7周后的下一輪來比較，這次還用同樣的weight, 但手不疼了，就是進步。不增加重量的情況寫其實有很多variable 可以play around，能有效增肌。
經過這一趟，丟了些力量，但找到很多很重要的東西。比如怎麽listen to the body，physical therapy的方法和重要性，在cutting, bulking, maintanence怎麽吃, 怎樣用小的weights訓練肌肥大，怎樣選warm-up weights, warm-up rep range. Dr. Mike和Squat University的内容看了不少。Giovanna mm推薦的Rebuilding Milo也看了。
因爲在營養上跟上了，訓練又著重hypertrophy，所以body composition變好了。那天老公翻出一張十年前我們在墨西哥的照片，我當時是個skinny fat runner，和現在一樣的體重，但完全是兩個身材。我自己知道我的力量不如受傷之前，but that''s OK，因爲我的goal是age well，不能deadlift自身體重的人也有大把age well的.
所以想説，能lift 多少weight是一個指標，但不是唯一的。我們都需要找到自己的non-weight victories.
新手学习期一定要注意食物的质量和蛋白质含量，因为不会算，容易吃不够。
肉买来都标有重量，每100克weight-bearing protein, 鸡鸭牛羊猪一类，有25-30克左右蛋白质。鸡蛋一个5-7克，看个头。牛奶一杯8克。如果有包装，看一下包装就知道了。比如罐装豆类，一份2/3杯，有6-9克蛋白质。
和家人吃饭可以先分出来。我家都是分餐，菜自己盛盘子里，一盘就是一餐。我们如果预先分份后，每份多少蛋白质清清楚楚。如果预先没分份，称一下心里有数。
The point it that you need to learn to be able to do a good enough job at estimating. 不需要用永远都在用称但开始很有必要。
谢谢Giovanni mm的悉心分享和建议🙏 upside kettle bell的训练我有看过。但是我不是手腕受伤，是大拇指周边软组织损伤，影响抓握和日常精细运动。我有看过两个月occupational therapist，所以有flare-up会遵循therapist的program. 想试试upside kettle bell对肩部的稳定作用。Mark一下🙏 哑铃的要求你说得很在理。教练教了bar bell才发现比哑铃容易很多。bar bell 八十磅比哑铃一手二十磅容易很多，容易balance。
Dr. Alexis那期我还没看。我记得她和Dr. Gabrielle Lyon合作很深，她们合作开创的Muscle-Centric Medicine，回头一定仔细看一下。
太感谢详细的解释，我体重和你差不多，但每天根本吃不到那么多的蛋白质，早餐就就吃不了3个鸡蛋，用蛋白粉补充可以吗？
哦那是我理解错了。我手指受伤的时候教练建议用wristband辅助抓握，减少对其他部位训练的影响。而且像deadlift到一定阶段握力会是瓶颈，尤其女生，早晚会用到。不过我和你一样，恢复为重，其余不急慢慢来。
视频还是贴个链接吧，因为她上了好几次：）https://youtu.be/KNigP1GInNw?si=DBGo9lqvjgekciDz
我也是懒人一个。我送我自己一句话“活该我xxx”， 说好听点就是每个人为自己负责。有了这个心态就不会嫌弃自己了。
我沒有在公開論壇貼過照片，因爲網上的fitness influencers太多，各種照片造假，很誤導大家。可惜的是，身材變化是最直觀的，不貼照片沒人相信。
其他方面給的變化比如血液指標、精神狀態、自信心、睡眠狀態，是照片裏顯現不出的，但這些更重要。我之前有分享過高蛋白飲食如何調節LDL，我有調到最優，花了一年多摸索。帖子在這裏：https://huaren.us/showtopic.html?topicid=3053731
我跟了幾年的一個資深教練Sal Di Stefano說，長期鍛煉的人，鍛煉的理由裏，頭三個很少有aesthetic，更多的是身體功能上和心理上的原因。往往初學者和一部分健身上癮的人容易掉到體型這個trap裏。當然，堅持鍛煉、注重飲食和睡眠，體型是會有改善的。另外一個trap是持續加重，很多人因爲方法或休息不當受傷。不是說這些指標不重要，但要sustainably train，這兩個不能是唯一的指標。
Dr. Peter Attia說，the goal of the game is to stay in the game，我覺得特別有道理。
説了這麽多，我還是貼兩，都是去年十月受傷半年後杠開始恢復訓練的照片。上身因爲手的原因，很難練。下身也有傷，但恢復得容易一些。這兩年的形體有了那種穿衣顯瘦，脫衣有肉的感覺，但我知道，這個不是最重要的。
多謝MM! 有什麽好的wristband推薦嗎？