素食（超级）马拉松跑者饮食与减脂方案

素食耐力跑者的健康改善、体脂管理与马拉松训练营养方案

A Health, Body-Composition, and Marathon Nutrition Plan for a Vegetarian Endurance Runner

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当前身体状况与目标

Current Status and Goals

主要目标

体重目标

当前目标从 151 磅逐渐下降到约 145 磅，总减重约 6 磅。建议平均每周约下降 0.25–0.5 磅，实际计划约 12–20 周。由于每周只有 1 次高强度间歇和 1 次长跑，主要热量缺口可以安排在其余 4–5 个轻松跑日；间歇日和长跑日尽量接近能量平衡。

The target is to gradually reduce body weight from 151 lb to approximately 145 lb, a total loss of about 6 lb. Aim for roughly 0.25–0.5 lb per week over approximately 12–20 weeks. Because the weekly schedule contains one interval session and one long run, most of the energy deficit can be created on the 4–5 easy-run days, while interval and long-run days remain near energy balance.

145 磅不是必须不惜代价达到的数字。如果在 147–148 磅时训练质量、恢复、睡眠或精神状态明显优于继续下降后的状态，应提前停止减重。

145 lb is not a target that must be reached at any cost. If training, recovery, sleep, or energy is clearly better at 147–148 lb, stop the cut earlier.

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第一部分　总体原则

Part 1　Overall Principles

1. 不戒碳水化合物

普通轻松跑日优先全谷物、豆类、土豆和红薯；高强度间歇和长距离跑前后可以正常使用白米、白面包、普通面条、香蕉和运动能量胶。

Prioritize whole grains, legumes, potatoes, and sweet potatoes on easy days; faster carbohydrates such as white rice, bread, noodles, bananas, and energy gels remain appropriate around interval sessions and long runs.

2. 热量缺口主要放在轻松跑日

4–5 个轻松跑日是主要减脂日，可以把全天约 200–300 千卡的温和热量缺口作为参考，但不是每天必须完成的硬性指标。如果出现明显饥饿、恢复下降或后续训练受影响，当天应缩小甚至取消热量缺口。间歇日和长跑日尽量接近能量平衡。

The 4–5 easy-run days are the primary fat-loss days. A mild daily deficit of roughly 200–300 kcal can be used as a reference rather than a mandatory target. Reduce or eliminate the deficit if hunger becomes pronounced, recovery deteriorates, or subsequent training is affected. Stay near energy balance on interval and long-run days.

3. 每日蛋白质约 110–125 克

这个目标不能主要靠牛奶完成。普通低脂牛奶每 240 毫升通常只有约 8 克蛋白质，因此如果完全靠牛奶获得 110–125 克蛋白质，理论上需要约 3.3–3.8 升牛奶，显然不合理。蛋白质应该分散到豆腐、豆类、鸡蛋、牛奶/豆浆和酸奶等食品中。

This target should not be met mainly through milk. Typical low-fat milk provides only about 8 g protein per 240 mL, so obtaining 110–125 g entirely from milk would theoretically require roughly 3.3–3.8 L, which is neither necessary nor practical.

鸡蛋每天以 1 个全蛋作为常规基准；需要增加蛋白质时优先增加 1–2 个蛋白。偶尔一天吃两个全蛋问题不大，但不建议长期每天两个或更多蛋黄。

Use one whole egg per day as the routine baseline; add 1–2 egg whites when more protein is needed. Two whole eggs occasionally are acceptable, but multiple yolks every day should not become the default.

4. 当前阶段排除高饱和脂肪食品

在本轮 151 → 145 磅期间，暂时完全排除 黄油、奶酪、椰子油、椰浆和椰奶。这是为了简化执行、控制饱和脂肪和总热量，而不是因为这些食品本身“有毒”。

During the current 151→145 lb phase, butter, cheese, coconut oil, coconut cream, and coconut milk are excluded to simplify the plan and reduce saturated-fat and calorie intake.

5. 水果继续吃

优先完整水果，不需要因为减脂而戒水果；避免把果汁当水果替代品。

Continue whole fruit; there is no need to eliminate fruit for fat loss. Avoid using juice as a substitute for whole fruit.

6. 薯片和甜点完全退出当前计划

薯片能量密度高、钠高、容易过量，而且训练营养价值很低；甜点通常集中提供添加糖、精制面粉和脂肪，同时很容易增加全天总热量。

Chips are calorie-dense, salty, easy to overeat, and nutritionally poor for training. Desserts commonly concentrate added sugar, refined flour, and fat and can easily increase total calorie intake.

7. 饮料规则统一见第六部分

日常基础饮料为水、无糖气泡水、无糖茶和黑咖啡。

Detailed beverage rules are consolidated in Part 6.

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第二部分　推荐主食和碳水化合物

Part 2　Recommended Staple Foods and Carbohydrates

土豆本身不含大量游离糖，但主要成分是淀粉，消化后会转化成葡萄糖。并不需要戒土豆，只需避免“大量土豆 + 大量白米饭”作为双重主食，并尽量和豆腐、豆类及蔬菜一起吃。

Potatoes are not high in free sugar, but their starch is converted to glucose. They do not need to be eliminated; avoid very large combined portions of potatoes and white rice and pair them with protein and vegetables.

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第三部分　蛋白质食品

Part 3　Protein Foods

鸡蛋、低脂牛奶、强化豆浆和低脂希腊酸奶也可以作为稳定蛋白质来源。重点是把 110–125 克蛋白质分散到全天，而不是依赖单一食品。

Eggs, low-fat milk, fortified soy milk, and low-fat Greek yogurt can also contribute meaningful protein. The goal is to distribute 110–125 g across the day rather than relying on one food.

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第四部分　蔬菜和水果

Part 4　Vegetables and Fruit

香蕉、葡萄、椰枣和葡萄干更适合放在训练前后。

Bananas, grapes, dates, and raisins are particularly useful around training.

蔬菜烹饪方法

最适合当前计划的方法是少量油快速炒、蒸、焯水后调味、烤箱烤、少油空气炸，以及加入汤或炖菜。麻辣香锅也可以做，但建议一大锅蔬菜和豆腐只用约 1/4–1/3 包底料，蔬菜先焯到七成熟，再用少量底料快速翻炒；原则上不再额外加盐，额外烹调油控制在约 1–2 茶匙，需要增加味道时用花椒、干辣椒、蒜、姜、醋或孜然，而不是继续加底料。

Suitable methods include quick stir-frying with little oil, steaming, blanching, roasting, low-oil air frying, soups, and stews. For mala xiang guo, use roughly 1/4–1/3 packet seasoning for a large pan of vegetables and tofu, pre-blanch the vegetables, avoid extra salt, and limit additional oil to roughly 1–2 teaspoons.

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第五部分　脂肪和调味料

Part 5　Fats and Seasonings

日常脂肪来源以适量大豆油、菜籽油、橄榄油、天然花生酱、杏仁酱和坚果为主。烹调油不需要因为“健康”而多放；减脂阶段总用量仍然是重点。一汤匙花生酱通常约 90–100 千卡，因此早餐约 1 汤匙即可。

Primary fat sources are moderate amounts of soybean, canola, or olive oil, natural peanut or almond butter, and nuts. Healthy oils remain calorie-dense, so quantity matters. Approximately 1 tablespoon of peanut butter is sufficient at breakfast.

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第六部分　饮料

Part 6　Beverages

日常主要饮料

风味气泡水优先选择每罐 0 千卡、0 克添加糖，并避免蔗糖、高果糖玉米糖浆或作为甜味来源的果汁浓缩物。

Flavored sparkling water is appropriate when it contains 0 kcal and 0 g added sugar and no caloric sweeteners.

当前阶段不喝的含糖软饮料

墨西哥版可乐并不因为使用蔗糖就比美国版更适合目前的目标。两者都属于需要排除的含糖饮料。

Mexican Coke is not meaningfully preferable simply because it uses cane sugar; both versions are sugar-sweetened beverages.

阿斯巴甜 不是糖，而是高强度非营养性甜味剂，使用量很少，不会像蔗糖那样形成明显葡萄糖负荷。不过为了让本阶段规则简单，Coke Zero、Diet Coke 和无糖 Dr Pepper 不作为日常饮料；需要风味时优先无糖气泡水。

Aspartame is not sugar. It is a high-intensity non-nutritive sweetener and does not create the same glucose load as sugar. Zero-sugar soft drinks are nevertheless not part of the routine beverage plan during this strict phase.

无酒精啤酒

以普通 BERO 为例，无酒精啤酒不是零热量饮料。12 盎司一罐通常约 70–90 千卡、15–19 克碳水和约 6–7 克糖。在当前减脂阶段，可以把普通 BERO 控制在 每周约 1–2 罐作为休闲饮料，而不是每天喝；糖更高的 Shandy 类型当前不优先选择。

Regular BERO is not calorie-free. Most standard 12-oz varieties contain roughly 70–90 kcal, 15–19 g carbohydrate, and about 6–7 g sugar. During the current fat-loss phase, approximately 1–2 cans per week is a practical limit; higher-sugar Shandy varieties are not preferred.

补水与电解质

日常饮水不需要机械追求固定升数，可以主要根据口渴、尿液颜色、天气和训练出汗量调整；通常以尿液大多数时间呈浅黄色作为简单参考。水、无糖气泡水、无糖茶和黑咖啡均计入日常液体摄入。

Daily fluid intake does not need to follow a rigid volume target. Adjust primarily according to thirst, urine color, weather, and sweat loss during training; pale-yellow urine is a practical general reference. Water, unsweetened sparkling water, unsweetened tea, and black coffee all contribute to daily fluid intake.

普通、天气凉爽且约 1 小时以内的轻松跑，如果日常饮食和饮水正常，一般不需要强制补电解质；长距离跑、炎热天气、训练时间超过约 1 小时或明显大量出汗时，再使用 NUUN 等电解质饮料更合理。由于方便面、酱油、泡菜和部分调味料已经可以提供较多钠，不需要因为跑步而在所有日子额外增加盐。

For an ordinary easy run of roughly one hour or less in cool conditions, electrolytes are generally unnecessary when normal food and fluid intake are adequate. NUUN or another electrolyte drink becomes more useful during long runs, hot conditions, sessions longer than about one hour, or heavy sweating. Because ramen, soy sauce, pickles, and other seasonings may already provide substantial sodium, extra salt is not automatically necessary every day simply because of running.

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第七部分　一日三餐推荐组合

Part 7　Meal Options

早餐

午餐

常用食材处理：糙米直接用电饭锅，初期可和白米 1:1 混合；罐装黑豆/鹰嘴豆倒掉液体并充分冲洗后加热；干扁豆冲洗后煮约 20–30 分钟；冷冻毛豆按包装微波或水煮；特硬豆腐切块吸干后少油煎至微黄。

Basic preparation: use a rice cooker for brown rice, rinse canned beans, simmer lentils for 20–30 minutes, microwave or boil frozen edamame, and lightly pan-sear extra-firm tofu.

方便面仍属于精制碳水和高钠食品，因此属于偶尔午餐，而不是日常主食。

Instant ramen remains a refined-carbohydrate, high-sodium food and should be an occasional rather than routine lunch.

晚餐

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第八部分　跑步训练中的减脂计划

Part 8　Fat-Loss Plan Around Running

当前目标从 151 磅下降到约 145 磅，预计约 12–20 周。如果一周 7 日平均体重下降超过约 0.5 磅，并且同时出现训练质量或恢复下降，不需要继续加快减重速度。

The target is to reduce from 151 lb to approximately 145 lb over roughly 12–20 weeks. Faster loss is unnecessary if it compromises training or recovery.

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第九部分　监测减脂是否合理

Part 9　Monitoring

如果上述指标明显恶化，应提高能量摄入，而不是继续追求 145 磅。

If these indicators deteriorate clearly, increase energy intake rather than continuing to push toward 145 lb.

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第十部分　需要避免或限制的食品

Part 10　Foods to Avoid or Limit

当前阶段完全避免

不作为日常首选

白粥不是有害食品，但很容易形成“白粥 + 榨菜”的高精制碳水、低纤维、低蛋白组合，因此当前不作为常规早餐。如果想吃粥，可以做成 糙米/杂粮粥 + 豆腐 + 鸡蛋 + 毛豆 + 蔬菜。

Plain white rice congee is not inherently harmful but is not preferred as a routine breakfast because it is often rapidly digested and paired with salty pickled vegetables rather than protein and fiber.

泡菜、酸黄瓜和中式腌菜

可以少量吃，但不属于核心减脂食品。优点是热量通常低、味道强，部分真正发酵产品可能含活菌；主要问题是钠较高。建议每餐约 1–2 汤匙作为配菜，不替代正常蔬菜；如果当天已经吃方便面、酱油或其他高钠食品，则进一步减少。

Pickles, kimchi, and Chinese fermented vegetables can be used in small portions, roughly 1–2 tablespoons per meal, mainly as condiments rather than as substitutes for vegetables.