How Many Calories In In N Out Hamburger Protein Style High School Wrestling: Diet and Supplements

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High School Wrestling: Diet and Supplements

Txoj kev npaj zaub mov noj uas tus neeg sib tw ua raws tuaj yeem yog qhov tseem ceeb hauv nws qhov kev ua tau zoo. Cov khoom noj sib txawv muab cov khoom noj sib txawv rau peb lub cev. Txawm hais tias zaub mov yog qhov tseem ceeb tshaj plaws hauv koj txoj kev npaj zaub mov, cov tshuaj ntxiv tuaj yeem yog qhov muaj txiaj ntsig ntxiv. Qee tus wrestlers xav kom poob phaus. Qee tus wrestlers tsis tas yuav poob phaus. Txawm hais tias tus wrestler yuav tsum poob phaus, txhua tus wrestlers xav kom muaj zog thiab muaj zog txaus.

Protein (4 calories ib gram)

Lub cev siv cov protein ua haujlwm ntau. Kuv ntseeg tias feem ntau ntawm koj paub tias ib qho ntawm cov protein ua haujlwm tseem ceeb yog tsim thiab kho cov ntaub so ntswg ntawm lub cev (xws li cov leeg nqaij). Proteins yog tsim los ntawm cov amino acids. Cov amino acids tseem ceeb yog cov amino acids uas lub cev tsis tuaj yeem tsim thiab yuav tsum tau muab los ntawm ib tus neeg noj zaub mov. Ib qho protein ua tiav muab tag nrho cov amino acids tseem ceeb. Feem ntau tag nrho cov protein yog los ntawm cov tsiaj txhu. Peb tab tom tham txog nqaij, ntses, qaib, mis nyuj, cheese, thiab qe. Vim li cas cov protein tseem ceeb rau tus wrestler? Kev sib ntaus sib tua yog strenuous thiab tuaj yeem ua catabolic (piv txwv li zom cov nqaij leeg).

Koj xav tau cov protein ntau npaum li cas? Qee cov kev tshawb fawb tau qhia tias cov neeg ncaws pob xav tau cov protein ntau dua li cov neeg nyob hauv lub cev. Koj cov zaub mov yuav tsum tau txais txog 25% ntawm nws cov calories los ntawm cov protein.

Cov txiaj ntsig zoo ntawm cov protein:

  • nqaij nyuj
  • nqaij qaib mis tsis muaj pob txha
  • nqaij npuas
  • ntses tsis noj mov
  • qaib ntxhw
  • mis nyuj
  • yogurt
  • cheese
  • tsev cheese
  • qe

Ib qho Nthuav Qhov Tseeb Txog Tsev Cheese:

Tsev cheese muaj ntau cov mis nyuj protein hu ua casein. Qhov tseeb, tsev cheese yog yuav luag 100% unadulterated casein. Casein digests qeeb hauv lub cev. Casein muab ib qho qeeb qeeb ntawm cov amino acids tom qab noj. Yog li ntawd, yog tias koj noj qee cov tsev cheese ua ntej pw koj tuaj yeem tau txais qeeb qeeb ntawm cov amino acids (xws li cov protein) rau hauv koj lub cev txhua hmo uas tuaj yeem tiv thaiv catabolic (xws li tiv thaiv kev tawg ntawm cov leeg nqaij) thaum cov nqaij mos raug kho. thaum pw tsaug zog.

Hais txog qe:

Qe muaj ib qho txiaj ntsig lom neeg (BV) ntawm 100. Peb lub cev siv cov protein uas muaj nyob hauv cov qe zoo heev. Txawm tias qe dawb muaj BV ntawm 88. Kuv tsis pom zoo kom noj cov qe dawb xwb txawm tias lawv muaj roj thiab calories tsawg. Kuv xav tias ntuj tsim cov qe los noj nrog cov qe thiab dawb ua ib pob. Ib lub qe loj loj muaj txog li rau 6 grams ntawm cov protein. Qe yog cov khoom noj ntom ntom. Yog tias koj txhawj xeeb txog calories, koj tuaj yeem poach qe los yog kib rau hauv lub lauj kaub uas tsis yog nplaum. Muaj cov kua qe dawb yog tias koj xav tau. Nco ntsoov tias tej zaum tsis yog ib lub tswv yim zoo los noj qe nyoos zoo li Rocky Balboa.

Hais txog Beans:

Taum yog nthuav vim lawv tuaj yeem yog qhov zoo ntawm cov protein thiab carbohydrates. Taum kuj tseem muab cov fiber ntau uas tuaj yeem pab koj zoo siab yog tias koj tab tom sim noj. Taum thiab mov yog ib qho kev sib xyaw ua ke rau kev muab khoom noj uas suav nrog tag nrho lossis ze rau tag nrho cov amino acids tseem ceeb. Qee cov kws tshaj lij xav txog kev sib xyaw ntawm taum thiab mov kom ua tiav cov protein.

Ib tug txiv leej tub hu ua Tim Ferriss tawm tswv yim ib yam dab tsi uas nws hu ua “slow-carb” noj kom poob phaus. Taum thiab legumes yog ib feem tseem ceeb ntawm txoj kev npaj noj haus no. Piv txwv li, ib pluas mov yuav muaj nqaij nyuj, taum pinto, thiab zaub sib xyaw. Lwm pluas mov yuav muaj qe, taum dub, thiab zaub sib xyaw. Kev noj zaub mov tsis suav nrog carbohydrates xws li qhob cij, cereals, thiab txiv hmab txiv ntoo yog li nws tsis yog ib qho khoom noj zoo rau tus neeg sib tw. Kuv tsuas yog xav tias nws yog qhov nthuav raws li kev xaiv poob phaus thiab vim nws txoj kev cia siab rau taum thiab legumes.

Carbohydrates (4 calories ib gram)

Carbohydrates yog lub cev nyiam qhov chaw ntawm roj. Hauv lwm lo lus, carbohydrates muab koj lub zog. Kev sib tw kev sib tw thiab kev sib tw pom tseeb yuav tsum muaj zog ntau. Yog li, nco ntsoov suav nrog ntau cov carbohydrates hauv koj cov zaub mov. Carbohydrates tau tawg mus rau hauv qabzib thiab lwm yam suab thaj. Glucose yog koj lub paj hlwb nyiam siv roj. Feem ntau ntawm cov piam thaj no tau khaws cia hauv koj cov leeg hauv daim ntawv ntawm glycogen. Glycogen yog siv los ua lub zog. Koj cov zaub mov yuav tsum tau txais txog 60% ntawm nws cov calories los ntawm carbohydrates. Muaj cov carbohydrates yooj yim xws li qhob cij thiab cereals thiab yooj yim carbohydrates zoo li txiv hmab txiv ntoo. Kawm koj tus kheej.

Qhov zoo ntawm Carbohydrates:

  • qhob cij
  • bagels
  • muffins
  • pancakes
  • cereals
  • mov
  • nplej zom
  • qos yaj ywm
  • qos yaj ywm qab zib
  • txiv hmab txiv ntoo
  • zaub

Thaum kuv sib tw hauv tsev kawm ntawv theem siab, kuv noj ntau cov carbohydrates. Piv txwv li, kuv tau noj mov nplej ntau heev. Kuv xav tias kuv tuaj yeem noj tsib lub ncuav mog qab zib rau tib tus naj npawb ntawm calorie ntau ntau hauv ib khob dej qab zib. Kuv paub koj tej zaum xav tias lawv saj zoo li Styrofoam tab sis kuv tau siv rau lawv. Kuv kuj tau noj ntau cov qos yaj ywm tsis muaj butter, ntsev, lossis lwm yam khoom qab zib. Kuv noj ntau lub tais ntawm oatmeal. Kuv tau los ua neeg nyiam noj zaub mov yooj yim. Tau kawg, kuv tseem muaj Pop-Tart lossis khoom qab zib bar qee zaus.

Hais txog Txiv Hmab Txiv Ntoo thiab Zaub:

Vim li cas noj cov khoom qab zib thaum koj tuaj yeem noj ob lub txiv apples loj rau tib tus lej ntawm calories? Qhov ntawd yog kuv txoj kev xav rov qab rau hauv tsev kawm theem siab thaum kuv tau noj mov rau kev sib tw. Txiv hmab txiv ntoo thiab zaub feem ntau tsis muaj rog, tsis muaj calories, muaj dej ntau, muaj fiber ntau, thiab nplua nuj nyob hauv cov as-ham xws li antioxidants. Kuv tau noj ntau cov taum ntsuab rov qab los. Kuv muaj ib lub txiv apple lossis ob yuav luag txhua hnub. Kuv tuaj yeem noj zaub mov ntau rau me me ntawm calories.

Rog (9 calories ib gram)

Cov rog muab ob npaug ntawm cov calories ib gram li cov protein thiab carbohydrates. Yog li ntawd, koj tsis xav noj ntau rog. Txawm li cas los xij, koj yuav tsum tsis txhob tshem tawm cov rog tag nrho ntawm koj cov khoom noj. Koj cov zaub mov yuav tsum tau txais txog 15% ntawm nws cov calories los ntawm cov rog. Cov rog ua ntau yam tseem ceeb hauv peb lub cev. Cov rog ua kom cov cell zoo. Cov rog pab tsim cov tshuaj hormones xws li testosterone. Koj lub paj hlwb yog kwv yees li rau caum feem pua ​​​​ntawm cov rog. Qee cov rog tuaj yeem pab ua kom koj cov tawv nqaij du thiab noj qab nyob zoo. Ntxiv mus, rog cushions koj lub cev.

Tej zaum koj tau hnov ​​​​txog ntau hom rog xws li saturated, polyunsaturated, monounsaturated, hydrogenated, thiab trans fats. Dr. Eric Serrano ntseeg hais tias saturated, polyunsaturated, thiab monounsaturated rog yog txhua yam tseem ceeb. Txawm li cas los xij, nws pom zoo kom tsis txhob muaj cov roj hydrogenated tag nrho. Tej zaum koj yuav xav tshawb fawb cov rog thiab cov fatty acids tseem ceeb. Tej zaum koj kuj xav ua qhov kev tshawb fawb online rau Dr. Eric Serrano, Udo Erasmus, Dr. Bill Sears, thiab Dr. Joseph Mercola hais txog kev noj qab haus huv cov rog.

Qee qhov zoo ntawm cov rog los xav txog:

  • ntxiv virgin txiv roj roj
  • flax vaj
  • ntses roj
  • daim siab roj
  • txiv laum huab xeeb
  • txiv ntseej
  • txiv maj phaub roj
  • avocados

Tsis txhob ntshai noj tag nrho cov qe, ntshiv nqaij liab, ntses salmon, tuna, thiab txawm me ntsis butter qee zaus. Txiv maj phaub roj yog cov roj saturated. Txawm li cas los xij, yog tias koj ua qee qhov kev tshawb fawb txog cov txiv maj phaub roj koj yuav pom tias nws muaj ntau yam txiaj ntsig kev noj qab haus huv. Tsis tas li ntawd, nco ntsoov txwv lossis tsis txhob muaj cov rog hydrogenated thiab cov rog trans.

Kuv tau qhia rau ntawm lub chaw sib tw ncaws pob kom sim noj zaub mov txog 80% cov zaub mov noj qab haus huv thiab 20% cov zaub mov tsis zoo thaum lub caij sib tw. Kuv twv lawv xav tias tsis muaj leej twg tuaj yeem noj qab haus huv 100% ntawm lub sijhawm. Qhov ntawd yuav yog cov lus qhia zoo.

Hauv phau ntawv Ntshav hauv Cage, tus sau L. Jon Wertheim sau txog Pat Miletich, tus qub wrestler thiab qub UFC tau yeej. Pat thiab feem ntau ntawm nws cov neeg tua rog ua raws qee yam hu ua Miletich’s “fighter’s diet” thaum muaj kev sib tw los ze. Cov zaub mov no feem ntau yog oatmeal, qe, thiab nqaij qaib tsis muaj nqaij.

Fast Food Tips:

  • Haus dej los yog mis nyuj es tsis txhob pop
  • Muaj cov nqaij qaib ci hauv cov qhaub cij thiab cov plhaub mos tacos
  • Muaj grilled nqaij qaib mis, lean ci nqaij nyuj, thiab lean nqaij npua ntawm sub qhaub cij
  • Muaj ib lub vaj zaub xam lav nrog tsawg hnav khaub ncaws
  • Muaj ib lub qos yaj ywm ci tsis muaj butter, qaub cream, los yog cheese
  • Muaj me me hamburger tsis muaj cheese, nqaij npuas kib, lossis mayonnaise
  • Tsis txhob sib sib zog nqus-kib, breaded, thiab batter-dipped zaub mov

Nco ntsoov:

  • Ib phaus sib npaug li 3,500 calories
  • Yog tias koj txiav 500 calories ib hnub los ntawm koj cov zaub mov koj yuav poob kwv yees li ib phaus hauv ib lub lis piam
  • Ib txoj hauv kev yooj yim los txiav txim siab cov calories uas koj xav tau noj ib hnub kom poob phaus yog coj koj lub cev hnyav tam sim no 10 (xws li 150 X 10 = 1,500 calories)
  • Ib txoj hauv kev yooj yim los txiav txim seb cov calories uas koj xav tau noj ib hnub twg los tswj qhov hnyav yog coj koj lub cev hnyav tam sim no 15 (xws li 130 X 15 = 1,950 calories)
  • Ib phau ntawv suav calorie thiab cov zaub mov yuav pab tau; nyeem cov ntawv qhia zaub mov
  • Sim kom tsis txhob muaj calorie ntau ntau li koj pom hauv dej qab zib thiab khoom qab zib
  • Khaws koj cov zaub mov ua ntej kev sib tw thiab cov carbohydrates raws li

Kuv tsis pom zoo txiav qhov hnyav los yog tshaib plab. Koj xav tau zaub mov kom roj koj lub cev. Tsis tas li ntawd, haus dej kom ntau kom tsis txhob muaj dej. Yog tias koj xaiv kom poob phaus, ua nws maj mam thiab ua tib zoo. Koj tsis xav kom poob cov leeg nqaij thiab lub zog. Tsis tas li ntawd, koj xav tau lub zog rau kev ua haujlwm nyuaj.

Yog tias koj yog Vegetarian lossis Vegan:

Tus kws qhia muaj zog Mike Mahler yog ib tus neeg tsis noj nqaij (xws li noj tsis muaj cov khoom tsiaj twg los xij) thiab nws tseem loj thiab muaj zog. Qee cov staples hauv nws cov khoom noj muaj xws li txiv ntseej, noob, txiv laum huab xeeb, almond butter, taum, lentils, zaub, txiv maj phaub mis nyuj, cov rog zoo li txiv roj roj, thiab nplej protein hmoov.

Khoom noj khoom haus ua ntej kev sib tw:

Raws li koj qhov kev sib tw ua ntej noj mov mus, ua kom nws paub. Qhov ntawd tsis yog lub sijhawm sim cov zaub mov tshiab. Khaws nws lub teeb thiab carbohydrate raws li kom koj muaj zog. Ib pluas mov hnyav dua nrog cov rog ntau yuav qeeb qeeb. Ntawm qhov tod tes, koj cov pluas noj ua ntej kev sib tw yuav tsum yog ib yam uas koj nyiam. Kuv xav tias kuv nyeem qhov chaw uas tus neeg ncaws pob Sugar Ray Leonard nyiam muaj cheeseburger ua ntej kev sib ntaus loj. Kuv yuav tsis pom zoo qhov ntawd, tab sis nws zoo li ua haujlwm zoo rau nws. Olympic tau sib tw ceev skater Bonnie Blair cov zaub mov ua ntej kev sib tw yeej ib txwm yog txiv laum huab xeeb thiab jelly qhaub cij. Kuv muaj ib tug phooj ywg hauv tsev kawm ntawv theem siab uas muaj ib qho ntawm nws qhov ntaus pob ntaus pob ntaus pob tom qab noj mov ntawm ob peb lub tais kua txob. Tus kheej, Kuv ib txwm nyiam muaj pancakes ua ntej kev sib tw. Rau qee tus neeg uas tej zaum yuav zaum hnyav dhau ntawm lawv lub plab. Kuv nyiam muaj jelly qhaub cij thiab Pop-Tarts ntawm kev sib tw sib tw yog tias kuv xav tau qee yam ntawm kev sib tw. Nrhiav qhov ua haujlwm rau koj.

Ntxiv rau kev xav:

  • Multivitamin – los npog txhua yam koj yuav nco qab hauv koj cov zaub mov
  • Cov Khoom Noj Khoom Haus (MRPs) – co zoo li Myoplex thiab Met-Rx muab cov protein, carbohydrates, vitamins, thiab minerals yog tias koj tsis muaj sijhawm noj mov
  • Whey protein – whey protein yog absorbed sai sai los ntawm lub cev thiab yog zoo tagnrho rau ib tug post workout co
  • Glutamine – tuaj yeem pab koj tswj cov leeg nqaij yog tias noj zaub mov; txhim kho kev tiv thaiv kab mob
  • Creatine monohydrate – muab lub zog rau koj cov leeg; xyuas kom koj nyob twj ywm hydrated yog tias koj siv cov tshuaj ntxiv no
  • Branched chain amino acids (BCAAs) – tej zaum yuav pab tau rov qab thiab kho
  • Inosine – tuaj yeem ua rau koj muaj zog ntau dua los ntawm kev txhawb nqa kev tsim kho ntawm ATP
  • HMB – tuaj yeem pab ua kom qeeb ntawm cov leeg nqaij (piv txwv li anti-catabolic)
  • Beta-alanine – tuaj yeem pab txhim kho koj lub peev xwm ua haujlwm ntawm nws lub peev xwm los tsis muaj lactic acid
  • Caffeine – tuaj yeem ua kom lub zog thiab ceev faj

Tej zaum koj tsis tas yuav ntxiv txhua. Noj zaub mov zoo nrog ntau yam khoom noj thiab nyob twj ywm hydrated. Qhov ntawd yuav ua rau koj ntau dua li cov khoom ntxiv puas tau. Tsis tas li ntawd, cov tshuaj ntxiv tuaj yeem raug nqi. Ntxiv mus, qee cov tshuaj ntxiv ua haujlwm rau ib tus neeg sib tw thiab tsis yog rau lwm tus. Yog li ntawd, yog tias koj xaiv siv cov tshuaj ntxiv yuav tsum ceev faj thiab ceev faj. Ua qee qhov kev tshawb fawb txog cov txiaj ntsig thiab kev phom sij ntawm ib qho ntxiv ua ntej siv nws.

Kuv tsis yog tus kws qhia noj zaub mov lossis kws noj zaub mov. Kuv tsis yog tus kws tshaj lij ntawm kev noj zaub mov. Nyeem cov ntawv thiab phau ntawv hais txog kev noj zaub mov thiab tshuaj ntxiv. Kuv tsuas yog muab cov lus qhia ntxhib los pab koj pib. Nco ntsoov tias koj xav tau roj rau koj lub cev kom ua haujlwm zoo. Cov roj ntawd yog zaub mov. Yog li ntawd, nco ntsoov ua kom muaj kev noj zaub mov zoo ntawm koj txoj hauv kev rau kev sib tw ua tiav.

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