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Su gimtadieniu!

Dabar busi dar Senesnis Sportas!

sveiki,

turiu keletą klausimų:

1.Prieš treniruotę išgeriu 5-6 g. BCAA, po jos taip pat 5-6g. ir gliukozės ~ 20g. Jeigu būna noro dar paminti dviratį apie pusvalandį, kada gerti bcaa? Po mynimo ar prieš?
2.Kardio dieną  išgeriu bcaa 5 g. prieš, po- irgi. Kažin po kardio gerti su gliukoze ar be?. Dar po 20 min šaunu ON Goldo. Ar verta?
3.Mano kardio-dviračio mynimas, todėl man ydomu, ar po kojų treniruotės ant rytojaus gerai minti dviratį? Neuždrošiu koju raumenų?
4. Kas geriau ryte atsikėlus - 5g. bcaa ar kaušas ON Goldo?

Jeigu suprantat angliškai:


Lean Bulking Through Natural Manipulation of Hormones and Dietary Amino Acids



Optimal protein intake should be 1-1.5 grams of protein per pound of bodyweight. This should be spread throughout the 24 hour day as evenly as possible in order to eliminate, or at least decrease, the post-absorptive phase where catabolic hormones run rampant. Since different proteins digest at different rates, the timing of protein throughout the day should reflect the amino acid source. Casein based proteins can sustain heightened blood amino acid levels for upwards of 7-8 hours postprandially, while hydrolyzed whey may only provide amino acids for 60-90 minutes.

This has important implications for the dieter. A diet that is mainly meat based or casein based will require larger doses of protein consumed at longer intervals, ideally no longer than 3-4 hours apart to allow for best absorption. If, however, the diet relies mostly on egg or whey protein, the post-absorptive phase will occur much quicker, and protein should be consumed at least every 1.5 hours, or every 1 hour if hydrolyzed whey protein is the main source. Due to the increased frequency of feeding with faster digesting protein, each meal should be much smaller both caloricly and in net protein. There are several instances where specific foods or nutrients can be consumed to enhance anabolism and body composition.

Upon waking, a hefty dose of leucine (2-4 grams) should be taken before any whole food is consumed. Cortisol has increased plasma glucose and free fatty acids (FFA), and thus a sudden influx of glucose will lead to a prohibitively high lipogenic effect. Leucine has the ability to raise insulin levels without significantly raising glucagon, and can do so with a very low caloric tradeoff. 15-20 minutes after the leucine administration, consume a fast digesting protein for the first meal. Egg whites are an ideal whole-food protein, or a whey or soy protein if a shake is desired. Carbohydrates should be low glycemic (less than 35). This is also a good time to take in 5-10 grams of glutamine and extra branched chain amino acids (BCAAs) to turn down catabolism and turn up anabolism.

The rest of the meals throughout the day should be consumed along with a small piece of fruit (be sure to count this towards daily carbs/calories). The fructose in the fruit will refill liver glycogen, which is the main reservoir of glycogen used for blood glucose. A full liver means low glucagon, which translates into muscle being spared. The rest of the carbohydrates should be moderate to low on the glycemic index (under 50). This will help reduce muscle catabolism, as well as reduce the chances of insulin storing the carbohydrates as fat.

One third of your day is spent sleeping, and during this time the average person will go without any form of macro or micronutrients. This is when catabolic hormones are at their highest. To eliminate this, a special night-time protein drink needs to be consumed. During the last hour before going to sleep, take in a high protein, moderate to high fat, low carb meal. The protein should be slow digesting (whole food or casein based). The ideal fats to be taken in would total ~15 grams, and be comprised of 7 grams fish oil, 7 grams of flax oil, and 1 gram of gamma linoleic acid (GLA) rich oil. These oils will help suppress catabolism while slowing digestion. Any combination of healthy fats totaling ~15 grams should be sufficient if the aforementioned oils are not available. The low glycemic nature of the meal will ensure that the obligatory GH an IFG-1 release during sleep will not be interrupted.

Just before going to bed, a fast-digesting protein shake should be taken, along with 5 grams of glutamine. This will help spike anabolism and blood amino acid levels. Due to the combination of this shake and the previous meal, anabolism will remain heightened and catabolism depressed for at least four hours (longer depending on the type of whole food meal consumed). If possible, another shake can be consumed in the middle of the night, to attenuate the increasing catabolism during the post-absorptive state. Again, even though by this point the largest GH releases have come and gone, keep carbohydrates as low as possible.

These night-time shakes should represent no less than ¼ of your daily protein intake, and no more than 1/3. For instance, a 200lb individual aiming for 1g/lb/day of protein would need to take in between 50-67g of protein during the 8 hour period.

            Another important factor to consider is the timing of protein for exercise. Blood amino acids should be raised prior to exercise, and there are very specific methods of doing so that will maximize both performance and body composition. 2-3 hours before exercise a protein rich, low carb, whole food meal should be consumed. This will set the stage for the right combination of hormones to be released during exercise. Due to the low glycemic nature of the meal, insulin will be lower, resulting in a greater GH and IGF-1 release during exercise and an increased use of free fatty acids for energy. The whole-food protein will also ensure that blood amino acid levels will be heightened for several hours, overlapping with your exercise. This will have the effect of sparing muscle amino acids, thus preventing excessive muscle catabolism.

            30 minutes prior to exercise, consume a drink containing 5-10 grams glutamine, 5g of arginine or 3g of arginine alpha-ketoglutarate (AAKG) or similar amine, 5g of leucine (either alone or from a BCAA mixture), 5g alanine and 2-3g creatine. This should be mixed with a non-caloric liquid. This cocktail will provide several important benefits:
First, the glutamine will allow the body to spare muscle glutamine stores. Glutamine is not only rapidly oxidized to provide carbon and nitrogen to damaged muscle, its uptake is also increased by visceral organs during exercise to prevent their catabolism. By supplementing with extra glutamine, therefore, muscle catabolism is suppressed. It will also help to counter the acute exercise-induced depression in immune system function, reducing chances of stress-induced sickness and infection.
The arginine will increase systemic blood flow, allowing increased nutrient and oxygen delivery, increased clearance of waste products, and more of a pump in the target muscles. If the AAKG form is taken, the alpha-ketoglutarate will exhibit its own anti-catabolic effects through conversion to glutamine. If a keto-isocaproate (KIC) form is taken, it will exhibit anti-catabolic and anabolic effects both through its own interactions and through conversion to leucine or other leucine metabolites.
Leucine will strongly inhibit catabolism, increase anabolism, as well as contribute to glutamine preservation, all through either direct action or through conversion to its metabolites.
Alanine will help with anaerobic energy production and help reduce muscle catabolism. Alanine contributes a significant portion of energy production during high-intensity anaerobic exercise, and can thus become a rate-limiting factor, especially in diets low in alanine (typical bodybuilder diets using low-fat protein sources). By providing extra alanine, the body can spare muscle alanine and thus reduce muscle catabolism.
Creatine will help buffer intramuscular creatine stores by increasing blood creatine. It also exerts an anti-oxidant effect, and thus may decrease free radical buildup.

An antioxidant mixture can be taken with this amino acid cocktail to reduce exercise-induced muscle damage, and aid in recovery after exercise.

            Immediately after exercise take in 20 grams of protein, 5 grams of glutamine, 5 grams of lysine, and 2-3g of creatine in a non-caloric liquid. Ideally, the protein should be a combination of free amino acids and a hydrolyzed protein rich in di- and tripeptides; however whey isolate will still elicit a significant response. The protein will quickly deliver amino acids into the blood stream where they are needed. This will raise insulin only slightly, but enough to begin reducing cortisol and glucagon levels. GH and IGF-1 will remain at heightened levels, as the insulin increase will not be significant enough to bring them to baseline levels. The glutamine and lysine will assist with maintaining the heightened GH, IGF-1, and testosterone levels, while combating the depressed immune system. If possible, 300-600mg of alpha lipoic acid (ALA) (R-isomer preferably) can be taken to increase insulin sensitivity, thus increasing the anabolic response without further lowering GH and IGF-1.

            30 minutes after exercise, take in another protein drink. This time, along with 30 grams of free amino acids and hydrosylate (or whey isolate), take in 0.5 grams of carbs per pound of bodyweight. The carbs should be a 50/50 mixture of simple and complex sources (dextrose being one of the best sources of simple carbs, and maltodextrin being perhaps the only source of powdered complex carbohydrate available). This will drastically increase insulin, drop cortisol and glucagon, suppress catabolism, and boost anabolism. This also helps to refill glycogen stores.

            No more than 1.5 hours after exercise, consume a moderately sized meal, similar to the other meals described during the bulk of the day. This meal is also the best time to include a scheduled cheat meal, if you plan on having one. For several hours after exercise, the body is able to partition nutrients much more efficiently. Higher net carbs, higher glycemic carbs, and higher fat are more easily tolerated and will result in a lower chance of storage as body fat.

            Total glutamine for the day should be 20-40 grams. Since glutamine production in the body is anywhere from 50-120 grams per day, doses of 5-10 grams daily are too small to elicit significant anabolic or anti-catabolic effects. However, 2 gram doses have been shown to elicit significant growth hormone release over basal levels. This, coupled with the fact that higher dosages begin to show a linear increase in glutamine clearance through the liver, indicates that multiple small doses taken throughout the day are the most efficient method of supplementation. The previously mentioned meal plan accounts for at least 20 grams of glutamine, so any additional doses (recommended if overtraining is a possibility) should be taken as 2g dosages 10-20 minutes prior to meals.

            The 10g of leucine (or BCAAs) recommended in the meal plan should be plenty, since BCAAs in general are most effective taken immediately pre-workout. However, if overtraining is suspected, additional servings can be included at least 10-20 minutes prior to meals.

            Alanine, lysine, and arginine are sufficient in their aforementioned dosages. The only other amino acids that may be needed would be an arginine-glycine-methionine combination. If creatine is not being used, these amino acids can be taken at dosages of 1-2 grams each between meals. Since they are the constituents of creatine, their supplementation will allow for more efficient production of creatine in the body.

Sveikinu!!
Trečia dukrytė? Pasirodo, kad esi  JUVELYRAS!!!

Prekybos centre Rimi akcija Arvi kalakutų krutinėlėms be odos. Siandien pirkau, kilogramas kainuoja 17,99.

Antana5 rašė:

yra pirkti smulkaus malimo avizu arba pats susimalk ir gerk su vandeniu arba i kokteilius baltimu dek. lengva ir greita

O! Dėkui už patarimą-reikės pasinaudoti.

SenasSportas rašė:

Vegitas rašė:

Tai gal vaikus reik pradet kokiais geineriukais sert ir augs greiciau ir pigiau

aha man ir atrodo, kad greiciau uzaugtu maziau vargo butu ir aisku pigiau kainuotu be to didesni butu, darbu kaime daugiau nudirbt galetu :d

Nu jo,tik nuo baltymo pertekliaus šliaužiotų keturiom su stajakais. Kaip kažin vaizdas būtų?

krepsas rašė:

algiosha rašė:

Sveiki,
Norėjau paklausti tokio dalyko, apie kurį jau n-kartų rašyta ir diskutuota, bet aš vistiek pasimečiau tokiame kiekyje informacijos. Draugelis man paterė naudoti "Gain Fast"-ą, ką aš ir darau, bet nuo to anglių kiekio man ko tai riebalas nelabai krenta. Mano ūgis ~180, sveriu apie 94. Tai nusprendžiau nusipirkti "Optimum Nutrition Whey Gold". Rytais geriu vitaminus "Vitalmax" ,tos varškės blyn nevisada gaunasi valgyti, todėl manau reikėtu padėti organizmui su kokteiliais truputį. Tai va, noriu paklausti kada juos gerti ir kokiom dozėm?
Dėkingas už atsakymus iš anksto!

issiversk is anglu kalbos "Gain Fast" - ir viska suprasi

Tai aš apie "Optimum Nutrition Whey Gold" naudojimą klausiu, nes su "Gain Fast"-u man jau viskas labai aišku.

emexas rašė:

algiosha rašė:

Labas Emex'ai,
pradėjau sportuoti su Tavo sudaryta programa ir iškilo toks klausimas: jeigu kurią nors savaitę gaunasi taip kad sportuoji tik du kartus-antradienį ir ketvirtadienį,tai kitą savaitę nuo pirmadienio pradėti iš naujo ar daryti "c" treniruotę-kurią praleidai praeitą savaitę ir vėl sukti ratu ? O gal daryti treniruotę šeštadienį? Bet tada poilsiui liks viena diena-sekmadienis.
Dėkui už atsakymą iš anksto.

ne jeigu tarkim darai taip:
1 A
2
3 B
4
5 C
6
7

tai, jeigu praleidi trenke B, tada gali ja daryti 4-dieni, bet trenke C teks nukelti i 6-dieni, nes full-body trenkiu negalima daryti dvi dienas is eiles.
jeigu praleidi trenke A, tada reikia slinkti visa grafika, bet kita savaite vel viska susistatyk i vietas.
jei praleidi C, tada tiesiog daryk 6-dieni..

kas liecia poilsi, tai treniruojantis su full-body programa, poilsiui uztenka vienos dienos.

Dėkui,
viskas man dabar aišku . Varysiu šiandien pasportuoti reiškiasi.