Главная Статьи Спортивное питание Спортивное питание для разных уровней подготовки


Спортивное питание для разных уровней подготовки

Спортивное питание для разных уровней подготовки

Все деление и сами «планы питания» по сути, являются условными. Так как нельзя написать для всех одинаковый рецепт и получить при этом одинаково отличный результат. Однако, общие "недопонимания" спортивных добавок существует.

Итак начнём. Рассмотрим план питания для новичков стремящихся нарастить мышечную массу.

Сначала надо чётко уяснить для себя к какому соматическому типу вы относитесь, дабы не делать лишних телодвижений и не тратить зря время (опять же деление очень условно, но в медицине используется весьма успешно):

  1. Худое телосложение, низкий процент подкожного жира, узкая костная структура, невысокое количество скелетной мускулатуры, быстрый обмен веществ, плохой аппетит. Высокоподвижные.
  2. Нормальное телосложение, костная структура чаще представлена средними показателями, но иногда встречаются и крупно костные индивидуумы, ярко выраженное преобладание скелетной мускулатуры над жировыми отложениями, хороший аппетит, нормальный обмен веществ.
  3. «Полный», чаще имеют широкую и толстую кость, так же встречаются представители типа нормальными показателями костной структуры, жировой компонент преобладает над мышечной массой, избыточный аппетит, замедленный обмен веществ, малоподвижные.

Итак вы разобрались, к какому типу вы наиболее склоны, незабываем, что человек это комплекс всех 3-х типов с преобладанием 1-го из них.

ПЛАН ПИТАНИЯ ДЛЯ НАЧИНАЩИХ - НАРАЩИВАНИЕ МЫШЕЧНОЙ МАССЫ

Для людей, тяготеющих к худому телосложению, норма:

  1. Белка должна составлять 1,7 - 2 грамма белка на килограмм собственного веса.
  2. Углеводов должна составлять 3,5 – 4 грамма углеводов на килограмм собственного веса. Люди, имеющие быстрый обмен веществ начинают наращивать мышечную массу только при избытке углеводов в питании.

Бояться жиров, такому типу телосложения не надо. А так же требуется постепенное увеличение, объема съедаемой пищи за один прием, так как частые небольшие порции пищи при таком обмене веществ будут сгорать без остатка.

Из добавок (ПРОТИВОПОКАЗАННЫ ЛЮБЫЕ ЭНЕРГЕТИКИ, как вещества раскручивающие и без того быстрый обмен веществ):

  1. Углеводно-беловые комплексы (гейнеры) – по порции между приёмами пищи и сразу после тренировки.
  2. Креатин – 10 грамм ежедневно (7 дней ON – 7 дней OFF).
  3. Адаптогены (для скорейшего восстановления после нагрузки и неблагоприятных факторов) – «маралий корень», «золотой корень», женьшень и т.д.
  4. Пищевые ферменты, организм, имеющий быстрый обмен веществ в силу многих факторов не приучен к перевариванию большого количества пищи.

Для генетически предрасположенных к набору мышечной массы индивидуумов совет прост, больше белка (2 грамма белка на килограмм собственного веса), умеренное количество углеводов (3 грамма углеводов на килограмм собственного веса) и жиров в рационе.

Из добавок:

  1. Высокобелковые добавки.
  2. Аминокислоты.
  3. Возможно нечастое использование энергетиков.
  4. Рекомендуется вести прием глюкозамина/хондроитина для восстановления суставов и соединительных тканей, так как в силу генетической данности веса используемые на тренировках заметно больше чем у остальных групп телосложения.

Для людей, тяготеющих к полному телосложению, норма:

  1. Белка должна составлять 1,5 - 2 грамма белка на килограмм собственного веса.
  2. Углеводов должна составлять 2,5 – 3 грамма углеводов на килограмм собственного веса. Люди, с медленным обменом веществ должны строго контролировать количество углеводов в питании и при излишнем наборе массы сокращать их количество.

Так же строго должно отслеживаться количество жиров поступающих в организм из рациона. СЛЕДУЕТ ПОМНИТЬ, ЧТО ДЛЯ УВЕЛИЧЕНИЯ СКОРОСТИ ОБМЕНА ВЕЩЕСТВ, требуется увеличение количества приемов пищи, при уменьшении объема съедаемой ищи за один прием.

Из добавок (ПРОТИВОПОКАЗАННЫ ЛЮБЫЕ ГЕЙНЕРЫ, ДОБАВКИ НА ОСНОВЕ ПРОСТЫХ И СЛОЖНЫХ УГЛЕВОДОВ ДЛЯ РЕГУЛЯРНОГО ИСПОЛЬЗОВАНИЯ, как вещества дополняющие рацион углеводами):

  1. Высокобелковые добавки – по порции между приёмами пищи и сразу после тренировки.
  2. Глютамин – 20 грамм ежедневно. В силу того что тренировки у полных людей должны более аэробны и активны, образуется повышенное количество лактата и гормонов усталости с которыми глютамин и призван бороться.
  3. Стимуляторы обмена веществ – тирозин, форсколин, гуггулстерон.
  4. Возможно использование энергетиков, так как организму полного человека привыкшему сохранять энергию. Весьма трудно приучится ее расходовать без остатка, что вызывает упадок сил и состояние сонливости.

ПЛАН ПИТАНИЯ ДЛЯ ПРОДВИНУТЫХ

Для людей, тяготеющих к худому телосложению, по нормам потребления все тоже.

Из добавок:

  1. Углеводно-беловые комплексы (гейнеры) – по порции между приёмами пищи и сразу после тренировки.
  2. Креатин – 10 грамм ежедневно (7 дней ON – 7 дней OFF).
  3. Адаптогены (для скорейшего восстановления после нагрузки и неблагоприятных факторов) – «маралий корень», «золотой корень», женьшень и т.д.
  4. Пищевые ферменты, организм, имеющий быстрый обмен веществ в силу многих факторов не приучен к перевариванию большого количества пищи.
  5. Дополнить рацион Аминокислотным комплексом (по 1 порции с каждым приёмом пищи), что бы сместить долю рациона в более, белковую среду.
  6. 20 гр Глютамина на ночь, для борьбы с гормонами стресса.

Для генетически предрасположенных к набору мышечной массы индивидуумов совет тот же.

Из добавок:

  1. Высокобелковые добавки.
  2. Аминокислоты.
  3. Возможно нечастое использование энергетиков.
  4. Рекомендуется вести прием гюкозамина/хондроитина для восстановления суставов и соединительных тканей, так как в силу генетической данности веса используемые на тренировках заметно больше чем у остальных групп телосложения.
  5. Пред тренировочные и пост тренировочные формулы (для интенсификации тренинга).
  6. 5 гр Глютамина с каждым приёмом пищи (для активации обменных процессов).
  7. ZMA на ночь (для повышения выброса тестостерона ночью).

Для людей, тяготеющих к полному телосложению, нормы потребления питат. веществ те же.

Из добавок:

  1. Высокобелковые добавки – по порции между приёмами пищи.
  2. Глютамин – 20 грамм ежедневно. В силу того что тренировки у полных людей должны более аэробны и активны, образуется повышенное количество лактата и гормонов усталости с которыми глютамин и призван бороться.
  3. Стимуляторы обмена веществ – тирозин, форсколин, гуггулстерон.
  4. Возможно использование энергетиков, так как организму полного человека привыкшему сохранять энергию. Весьма трудно приучится ее расходовать без остатка, что вызывает упадок сил и состояние сонливости.
  5.  1 порцию Гейнера сразу после тренировки (только в дни тренировки).
  6. 1 порцию Пост тренировочной формулы сразу после тренировки (для активизации восстановления).
  7. Стимуляторы выработки Тестостерона – Трибулус Террестрис, Йохимбе и т.д. (для увеличения эндогенного тестостерона и активизации жиросжигания).

ПЛАН ПИТАНИЯ ДЛЯ СИЛЬНО УВЛЕЧЕНЫХ (ФАНАТОВ)

Добавить к своему рациону:

  1. Казеин на ночь.
  2. НМВ 3 грамма в день.
  3. Активаторы секреции Гормона Роста.
  4. Стимуляторы выработки Тестостерона – Трибулус Террестрис, Йохимбе и т.д. (для увеличения эндогенного тестостерона и активизации жиросжигания). Добавки, естественно снижающие выработку Эстрогенов.
  5. Прогормональные соединения (для копирования действия синтетических гормонов).

Материал подготовил специалист по спортивному питанию, КМС по армрестлингу и пауэрлифтингу Игорь Ефремов
     
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http://seeda.gr/%d1%81%d0%b5%d1%80%d0%b8%d0%b0%d0%bb-%d1%85%d0%be%d1%80%d0%be%d1%88%d0%b8%d0%b9-%d1%87%d0%b5%d0%bb%d0%be%d0%b2%d0%b5%d0%ba-4-%d1%81%d0%b5%d1%80%d0%b8%d1%8f-%d1%81%d0%bc%d0%be%d1%82%d1%80%d0%b5-15/ http://seeda.gr/%d1%81%d0%bc%d0%be%d1%82%d1%80%d0%b5%d1%82%d1%8c-%d1%84%d0%b8%d1%82%d0%bd%d0%b5%d1%81-4-%d1%81%d0%b5%d0%b7%d0%be%d0%bd-17-%d1%81%d0%b5%d1%80%d0%b8%d1%8f-%d1%81%d0%bc%d0%be%d1%82%d1%80/ http://www.cs.wdazone.ro/viewtopic.php?f=196&t=4581409 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20-09-2020sgjhm845
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20-09-2020bhcqd227
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20-09-2020mtcqw902
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