Няколко въпроса към специалиста по фитнес и спортно хранене Джим Стопани - Част I

Добавена на 17 Февруари 2013 | Категория: Фитнес | Добави в любими

Можете ли да ми дадете някакви съвети за качване на мускулна маса при скромен бюджет. Какви хранителни добавки, освен креатин, са абсолютно задължителни и същевременно не са толкова скъпи?

Също така, голямо ли е значението на добавките по отношение на успеха в залата и мускулния растеж, и безопасни ли са те? До дългосрочен или краткосрочен резултат водят?

➡ Хранителните добавки са много ефективни за насърчаване на мускулния растеж. Най- важните от тях са: 1) суроватъчен протеин- бързоусвоим е и подпомага мускулния растеж около тренировките, нещо, което храната не може да свърши по същия начин; 2) мултивитамин - за да покрие всички ваши нужди от микроелементи; 3) креатин- сравнително евтин и много ефективен; 4) аминокиселини с разклонена верига (BCAA)- те определено подпомагат мускулното развитие.

Трябва ли от време на време да си почивам от хранителни добавки? Ако ги употребявам продължителен период от време, ще загубят ли ефекта си? Ако е така, бихте ли препоръчали добър цикъл?

➡ Наистина не е необходимо да се почива от хранителни добавки. Те представляват хранителни вещества, които се намират в храната, която ядем, така че няма да бъдете в състояние да ги спрете напълно, така или иначе. Преди се вярваше, че рецепторите в мускулните клетки ще „прегорят” и ще загубят ефективността си при доставянето на хранителните вещества към мускулите. Това е повече измислица, отколкото факт. Единствената причина, поради която може да спрете добавките за определен период, се крие в това, че понякога парите привършват и трябва да облекчите портфейла си. Едно проучване показва, че мъжете, които приемат креатин и го спират за 4 седмици, не губят мускулна маса и сила. Така че е възможно да спрете някои добавки за известно време без да вредите осезаемо на физиката и представянето си в залата, а след това да ги продължите отново. Просто ограничете тези периоди до няколко седмици, не повече.

Току що си взех малко бета - аланин. Нормални ли са тези боцкания и зачервяване на кожата? Не боли, но все пак е странно.

➡ Да, нормални са. Това е познато като парестезия и се дължи на свързването на бета - аланина с нервните рецептори, което кара подкожните нерви да „горят”. Това усещане се засилва, която бета- аланинът се приема заедно с кофеин, който се съдържа в много предтренировъчни формули. С времето това чувство изчезва.

Чувал съм доста за въглехидратните цикли. Какво точно представляват? Защо трябва да ги правя? Може ли дадете пример за подобен цикъл при 95 килограмов мъж?

- Въглехидратните цикли се свързват с редуващи се периоди на ниско и високо въглехидратна диета, която максимизира едновременно мускулния растеж и горенето на мазнини. За изгаряне на мазнините, вашата диета трябва да е на основата на под 1 грам въглехидрати на половин килограм телесно тегло. На всеки 5 до 7 дни трябва да правите високо въглехидратен ден с над 2 грама на половин килограм телесно тегло.

Тъй като НВД може да забави метаболизма ви чрез намаляването нивото на лептин, този ден с по- голяма консумация на въглехидрати ще ви помогне да поддържате нивото на лептин, а от там и скоростта на метаболизма. За качване на мускулна маса - вашата диета трябва да е на основата на 2- 3 грама въглехидрати на 0.5 кг телесно тегло. Можете да намалите това количество до 1 грам в нетренировъчните дни или пък да правите два нисковъглехидратни дни на всеки 3- 4 високовъглехидратни, за да минимизирате трупането на мазнини.

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