Анаболният прозорец (II-ва част)

Добавена на 15 Ноември 2012 | Категория: Фитнес | Добави в любими

За да държите анаболния си прозорец отворен, е необходима висококалорийна хранителна програма – тялото ви трябва да е предимно в състояние на растеж, тъй като го зареждате правилно и редовно с хранителни съставки. За тази цел енергийното съдържание на храната ви трябва да бъде съставено от следните съставки:

Чист източник на протеин. От всички храни протеинът има най-високо динамично действие върху метаболизма. Този термин определя възможността на храната да стимулира метаболизма на тялото. В известна степен това правят всички храни, но високопротеиновата храна вдига нивото на метаболизма с повече от 30% за период от 10-12 часа, докато за същия период въглехидратите и мазнините увеличават това ниво с приблизително 4%. А билдерите имат по-високи от нормалните нужди за протеин, тъй като мускулите изискват повече аминокиселини по време на тренировката с тежести. По-голямата част от протеина трябва да се набави от твърда храна с малко мазнини – риба, яйца, белтъци, бяло пилешко и пуешко месо. Дневно ви трябват 2,75 до 3,5г протеин за кг тегло, като поне 1г от него трябва да е от пилешко, риба, пуешко или белтък и поне още 0,55 до 1,2г за кг тегло трябва да получите от зеленчукови източници, които също така съдържат и известно количество протеин.

Въглехидрати. Те са главният енергиен източник за тялото и ние ги разделяме на две главни групи: нишестени (със скорбяла) и такива с влакна. Нишестените въглехидрати имат по-високо въглехидратно и калорийно съдържание и осигуряват бавно и постоянно отделяне на глюкоза – за разлика от простите въглехидрати като захарта, предизвикващи бърз скок на кръвната захар. Освен това тялото отлага малко по-голям процент гликоген от нишестени въглехидрати, отколкото от прости захари. Отлични източници на нишестени въглехидрати са овесената каша, овесените трици, всички нерафинирани житни храни, кафявия ориз, картофите, царевицата, грахът, фасулът и останалите бобови храни.

Есенциални мазнини. Това са тези, които доставят на тялото т.нар. есенциални мастни киселини (ЕМК) – задължителни за доброто му здраве. Препоръчваме в този тип хранителна програма приемът им да е максимално нисък, но в диетата ви те трябва да присъстват. Затова всеки ден вземайте чаена или супена лъжица ЕМК от източници като шафран, ленено семе или ленено масло. Всяко хранене трябва да съдържа чист източник на протеин, един или два източника на нишестени въглехидрати и един-два източника на въглехидрати с влакна. Такава комбинация има предимства: първо, протеинът и влакната забавят усвояването на въглехидратите и последващото отделяне на глюкоза. Така през целия ден получавате стабилно енергийно ниво и издръжливост. Второ постоянният прилив на хранителни съставки обезпечава енергията, растежа и възстановяването.

5-те или 6-те хранения трябва да са разделени през 2-3 часа и за това от метаболична гледна точка има три основни причини. Първо, така повдигате по естествен път нивото на инсулина, а една от главните му роли е да направи аминокиселините годни за растеж и възстановяване на мускулите. Инсулинът се отделя вследствие преработването на въглехидратите в глюкоза – когато тя попадне в кръвообращението, панкреасът в отговор отделя инсулин, а за да има растеж, в тялото ви той трябва да присъства постоянно. Само че след хранене аминокиселините са „под ръка” за синтез на протеин само в рамките на около 3 часа. Затова храненията трябва да са през 2-3 часа – за да отделя тялото ви постоянно и равномерно (а не на приливи) инсулин.

Втората причина е, че при честите хранения използвате ефекта от термогенезата- при изгарянето на храна за енергия тялото отделя топлина, която повдига метаболизма. Следователно колкото повече хранения имате, толкова по-високо е нивото на метаболизма ви. И третата причина: така тялото никога няма да изпадне в положение на „оцеляване” – когато не знае кога точно ще е следващото хранене, то отлага подкожна мазнина, за да послужи тя за енергия, докато постъпи следващата храна. А тъй като при вас храненията са през кратки и редовни интервали, тялото свиква да обработва храната по-ефикасно и метаболизмът ви се ускорява. Е, това е. Време в да отворите прозореца!




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