Nutrisi pikeun kéngingkeun massa otot

Gizi pikeun gain otot - babandingan katuhu gizi pikeun recovery otot gancang sanggeus latihan jeung nambahanana salajengna.

Sual sosok anu pikaresepeun pikeun lalaki henteu langkung akut tibatan awéwé. Awak langsing geulis, otot toned teu ngan narik perhatian lawan jenis, tapi ogé nunjukkeun hiji gaya hirup cageur. Paduli lokasi latihan, di gim atawa di imah, ngalakukeun latihan sengit pikeun ngembangkeun otot teu kudu underestimate pentingna gizi ditangtoskeun.

Tumuwuhna kakuatan, volume massa otot gumantung kana jumlah énergi expended jeung bener pamakéan "bahan wangunan" pikeun restorasi na.

Latihan fisik beurat nyumbang kana ngaronjat ngaduruk karbohidrat sarta ngarecahna protéin sengit. Hasilna, dina raraga ngajaga kaséhatan alus sarta replenish deficit énergi, anjeun kudu nuturkeun gizi olahraga dumasar kana rasio optimal BJU. Upami biaya ieu henteu diimbuhan, kakuatan atlit bakal turun sareng anjeunna bakal mimiti ngirangan beurat sacara intensif.

Rekomendasi pikeun tumuwuh otot

Mertimbangkeun aturan dasar nu unggal atlit who wants to ningkatkeun otot kudu taat ka.

  1. Burn carbs with exercise. A daily intake of 20% more than the daily calorie intake will ensure active muscle growth. To minimize the deposition of fat under the skin, carbohydrate shakes should be taken 2 hours before. before training and after 1,5 hours. after her.
  2. Remember the fat-testosterone relationship. The exclusion of animal triglycerides from the athlete’s menu will inevitably lead to a decrease in the production of the male sex hormone, which will negatively affect the development of muscle mass. In addition, a lack of fat reduces endurance by 10%, and the performance of an athlete by 12%. It also causes a drop in lactic acid during strength exercises, which is the main sign of the inefficiency of metabolic processes in the body: an increase in the proportion of harmful cholesterol, loss and inability to absorb vitamins and microelements. The daily intake of triglycerides for the intensive development of muscle mass is 80-100g. Exceeding this indicator several times leads to the launch of the mechanism of subcutaneous fat deposition. Therefore, effective nutrition for muscle development prohibits the use of excessively fatty foods (salty snacks, chips, margarine, mayonnaise, crackers, smoked meats, spread).
  3. Ngurangan cardio. Pikeun ngajaga daya tahan, nguatkeun jantung, cukup pikeun ngabatesan diri pikeun ngabuburit atanapi 1-2 jalan saminggu salami 30 menit masing-masing. Ngalalaworakeun kaayaan ieu bisa ngakibatkeun "ngaduruk" otot.
  4. Ngurangan jumlah pangulangan per latihan. Program latihan pikeun meunangkeun massa otot dirancang pikeun henteu leuwih ti 50 menit. Dina hal ieu, hal anu penting pikeun ngalakukeun nepi ka 12 pangulangan dina hiji latihan. Jumlah pendekatan teu kudu ngaleuwihan 5 kali.
  5. Balanced diet (vitamins, minerals, amino acids, BJU). Ideal Nutrient Ratio for Muscle Gain:
    • lemak (asam lemak polyunsaturated) - 10-20% tina diet sapopoé;
    • karbohidrat (slow atanapi kompléks) - 50-60%;
    • protéin - 30-35%.

    The lack of the required amount of useful organic substances in the diet leads to the fact that the body has nowhere to get the required amount of energy for building muscles. The daily diet of an athlete for muscle growth should consist of three full meals and two to three light snacks (fruits, nuts, protein shakes).

  6. Not to starve. You need to eat for 1,5-2 hours. before classes, preferably carbohydrate foods and after 1 hour. after exercise. Otherwise, training on an empty stomach will lead to the fact that in order to compensate for the loss of energy, the body will begin to intensively burn the protein reserves necessary for muscle growth. When refreshing, it is important to control the amount of food eaten – do not overeat. After training, you can not remain hungry, you need to nourish the body with foods rich in minerals and vitamins. Banana, nuts, cottage cheese, protein shake, bun with milk, kefir, gainer, protein, sandwich with jam are suitable as a light snack. And after 1,5 hours. you need to eat well, preferably protein food, for recovery, muscle growth, otherwise depletion of the body cannot be avoided.
  7. Inuman seueur cairan. Volume poean cai diinum salila latihan intensif kudu 2,5-3 liter. Kurangna cairan ngabalukarkeun dehidrasi, panurunan dina kakuatan otot ku 20% sarta slowdown dina pertumbuhan otot.
  8. Rest. The growth of muscle mass does not occur during a period of intense exercise, but during the rest of the body. Stretching and growth of muscles is carried out within 3-7 days. During this period, it is worth observing the diet and alternating load, rest. For beginners, the period of muscle recovery after strength exercises is 72 hours, for those who train – 36 hours. Healthy sleep should be at least 8 hours. in a day. It is important to avoid stress, as nervousness leads to an increase in cortisol levels in the body, due to which fat deposits and muscle loss occur. Failure to comply with the regime of rest and nutrition contributes to pumping up muscles without increasing volume.
  9. Périodik ngarobah program latihan (unggal dua bulan). Contona, ngenalkeun latihan anyar, nyandak beurat tambahan, ngarobah jumlah pangulangan.
  10. Pindah ka tujuan anjeun. Ulah ngumbara di sabudeureun gim teu ngalakukeun nanaon. Pikeun ngahontal hasil nu dipikahoyong, Anjeun kudu konsentrasi saloba mungkin dina latihan.

Nuturkeun aturan konci di luhur pikeun gaining massa otot lean mangrupa jalur éféktif pikeun cageur, awak ngompa.

Upami anjeun kaleuwihan beurat, penting pikeun ngaleungitkeun kaleuwihan gajih sateuacan ngalaksanakeun latihan kakuatan pikeun ningkatkeun otot. Jang ngalampahkeun ieu, anjeun kedah nyandak kursus leungitna beurat. Ieu alatan kanyataan yén, sabalikna mun kapercayaan popular, éta fisiologis teu mungkin mun "ngompa" gajih kana otot. Diet protéin Dukan, Maggi bakal ngabantosan masalah ieu.

Pentingna cai sareng nutrisi anu leres pikeun atlit

Konci pikeun recovery otot gancang sanggeus latihan nyaéta gizi ditangtoskeun. Diet henteu saimbang ngabatalkeun hasil latihan. Éféktivitas latihan kakuatan gumantung kana melek tina menu atlit urang.

Kauntungan tina gizi anu leres:

  • tumuwuhna otot gancang;
  • ngaronjat kinerja;
  • kamungkinan ningkatkeun beban nalika latihan;
  • langkung daya tahan sareng énergi;
  • teu aya kakurangan glikogén dina jaringan otot;
  • ningkat konsentrasi;
  • tetep awak konstan dina bentuk alus;
  • ngaleungitkeun kaleuwihan gajih awak;
  • asuransi ngalawan ngaduruk cadangan protéin diperlukeun pikeun ngembangkeun otot;
  • teu perlu niténan ngarecah panjang antara workouts.

Program nutrisi anu dirancang kalayan leres (tingali rinci dina Menu pikeun kéngingkeun massa otot) ngabantosan énergi sareng kakuatan maksimal pikeun ngalaksanakeun latihan kakuatan anu paling hese.

Ulah underestimate pentingna cai salila latihan, sabab 75% bagian tina otot. Salila période olahraga, atlit leungiteun loba cairan (nepi ka 300 ml dina 50 menit), nu ngabalukarkeun dehidrasi. Pikeun nyegah palanggaran kasaimbangan cai-uyah sareng, salaku hasilna, latihan anu henteu efektif, penting pikeun nginum sagelas cai sateuacan ngamimitian, teras nyandak sababaraha sips unggal 10 menit.

Jumlah mabok langsung gumantung kana musim jeung jumlah kesang dileupaskeun. The hotter éta di luar jeung beuki sweating, nu leuwih luhur tingkat konsumsi cai non-carbonated dimurnikeun kedah.

Tanda dehidrasi:

  • lieur;
  • pusing;
  • kacapean;
  • teu paduli;
  • kaambek;
  • sungut garing;
  • biwir chapped;
  • kurangna napsu;
  • rasa haus.

Upami sahenteuna salah sahiji gejala di luhur lumangsung, anjeun kedah langsung nginum cairan.

Salila latihan, éta diwenangkeun ngagunakeun jus jeruk Freshly squeezed éncér cai dina nisbah 50% -50% atawa protéin husus shakes - asam amino BCAA, gainer, nu ngaleutikan ngarecahna protéin otot, ngamajukeun generasi énergi, sarta mawa. mimiti prosés recovery ngadeukeutan.

Pilihan ubar: MusclePharm Amino 1, BSN Amino X. Langsung saatos latihan, anjeun tiasa nginum susu, green tea, protein shake.

Mertimbangkeun, ngagunakeun conto lalaki athletic ngawangun, timbangan 75 kg, rasio optimal BJU / kalori per poé diperlukeun pikeun ngaronjatkeun massa otot.

Asupan kalori sapopoé

Pikeun pertumbuhan otot, penting pikeun nyumponan kabutuhan awak pikeun jumlah énergi anu diperyogikeun. Jang ngalampahkeun ieu, anjeun kedah ngitung asupan kalori sapopoé nganggo rumus Lyle McDonald atanapi nganggo kalkulator nutrisi anu dirancang khusus anu disayogikeun dina jaringan. Dina hal ieu, nilai diala kudu dikalikeun ku faktor cadangan énergi – 1,2, dipikabutuh pikeun ngembangkeun otot.

Asupan kalori poean u1d Beurat, kg * K, kcal / per XNUMX kg beurat

Koéfisién K gumantung kana jenis kelamin sareng inténsitas prosés métabolik.

génderTingkat métabolismeIndéks K, kcal
awewealon31
awewegancang33
lalakialon33
lalakigancang35

Dina hal urang, itungan bakal kasampak kawas kieu:

Asupan kalori poean = 75kg * 35kcal = 2625kcal

Nganggap faktor koreksi pikeun cadangan énergi = 2625kcal * 1,2 = 3150kcal

Ku kituna, nalika ngalakukeun latihan kakuatan, diet pikeun ngembangkeun otot dina lalaki beuratna 75 kg kedah 3150 kcal. Asupan kalori poéan dina volume ieu, rata-rata, bakal ningkatkeun massa otot ku 2 kg. per bulan.

Kurangna massa nunjukkeun kurangna énergi sareng kabutuhan kalebet tambahan 400-500 kcal dina diet sadinten. Lamun gain beurat ngaleuwihan 3 kg dina 30 poé, éta patut ngurangan jumlah kalori didahar ku 300-400 kcal.

Sakumaha anjeun tiasa tingali, jadwal gizi atlit gumantung kana ciri individu awak sarta tunduk kana analisis konstanta sarta adjustment.

Méja gizi pikeun gaining massa otot
Beurat awak langsing, kgJumlah kalori anu dikonsumsi, kcal
552455
582634
63,52813
683037
703136
72,53260
773440
823663
863885
914064
954244
1004467
1044646
1094868
113,55091
1185270
122,55494

Beurat awak dipertimbangkeun tanpa massa gajih. Salaku conto, "kilogram net" hiji atlit kalayan 95kg sareng 12% gajih nyaéta 95-95 * 0,12 = 83,6kg.

Saatos nangtukeun eusi kalori diet sapopoé, urang bakal mertimbangkeun rasio BJU anu leres, anu ngawangun kompleks nutrisi olahraga pikeun pangwangunan otot.

Norma poéan karbohidrat - 5g / kg - 4 kcal / g, protéin - 2 g / kg - 4 kcal / g, lemak - sésana, 1 g / kg - 9 kcal / g.

Pikeun lalaki beuratna 75 kg:

  • protéin - 150 g. - 600 kcal;
  • karbohidrat - 375 g. - 1500 kcal;
  • gajih - 115 g. - 1050 kcal.

Asupan protéin sapopoé

Protéin mangrupikeun blok wangunan anu paling penting pikeun kamekaran otot. Nalika ngalaksanakeun latihan kakuatan, penting pikeun mastikeun yén jumlah protéin anu cekap disayogikeun ka awak unggal dinten, dumasar kana itungan 1,5-2 g / kg beurat. Tumuwuhna otot laun nunjukkeun kakurangan protéin, dina hal ieu lajuna kedah ningkat kana 2,5 g / kg.

Diet atlit kedah bodas endog, kéju pondok kalayan eusi gajih 0-9%, lauk, daging lean - daging sapi, dada hayam, kadaharan ti laut. Anjeun tiasa ngeusian jumlah protéin anu leres dina awak binaragawan anu henteu ngonsumsi produk sato ku cara ngenalkeun bahan herbal kana menu sapopoé. Nyaéta, susu kécap, legumes (kacang, lentil, kacang polong), siki, mentega kacang, kacang (almond, kacang, hazelnuts, cashews, walnuts, cedar, Brasil, kalapa, macadamia, pistachios). Nanging, penting pikeun nganggap yén diet vegetarian ngalambatkeun prosés ngawangun otot, kusabab kurangna protéin sato dina dahareun.

Pikeun pangaruh maksimal, saatos latihan, anjeun kedah nginum kocok protéin, sabab dina waktos ieu awak nyerep gizi anu pangsaéna.

Salaku hasil tina latihan sengit, mikro-ruptures jaringan otot mindeng lumangsung, overgrowth maranéhanana lumangsung kalawan partisipasi asam amino sarta pangan protéin.

Solusi optimal pikeun set gancang otot nyaéta kombinasi protéin sato sareng nabati.

Sanaos kanyataan yén bahan wangunan utama otot nyaéta protéin, pamakeanna kaleuwihan tina norma anu diitung ngabalukarkeun kanaékan déposisi lemak dina ati, ningkat excitability tina kelenjar éndokrin, sistem saraf pusat, paningkatan dina. prosés buruk dina peujit, sareng paningkatan beban dina sistem kardiovaskular. Protéin dina kaleuwihan moal diserep ku awak sarta moal mangaruhan tumuwuhna otot.

Laju poean protéin disarankeun pikeun dibagi salila poé kana 4 hidangan, nu bakal mastikeun seragam "dahar" otot sapopoe.

Daptar produk pikeun atlit
namiEusi protéin, g
Daging sareng jangjangan
Daging sapi17,4
Ati hayam20,4
Hayam (dada, bedug)23,09-26,8
endog12,7 (6-7g dina 1 sapotong)
Babi11,4-16,4
Daging sapi ngora19,7
Lauk sareng Seafood
lauk Herring18
Cumi18
Kodeu17,5
lauk tuna22,7
Lauk salmon20,8
Lauk trout22
Keuyeup16
Udang18
Alaska Pollock15,9
Lauk halibut18,9
Susu, produk susu
17%29
45%25
Susu 0,5%2
Susu 3,2%2,8
Kéju pondok 0% (garing dina sabungkus)18
nadi
kacang22,3
Lentil24,8
kacang23
Hayam-kacang20,1
Kacangan jeung siki
Suuk26,3
Cikal sunflower20,7
walnut13,8
Funduk16,1
almond18,6

Nutrisi protéin henteu ngan ukur ningkatkeun volume otot, ngirangan gajih awak, tapi ogé ngajantenkeun awak awéwé sareng lalaki langkung menonjol.

Asupan gajih sapopoé

Ayeuna, kalolobaan atlit waspada kana trigliserida. Nanging, teu kedah sieun lemak, upami dianggo leres (panutan kana tunjangan sadinten), aranjeunna henteu janten jaringan adipose. Dina waktos anu sami, sabalikna, aranjeunna bakal gaduh pangaruh anu mangpaat dina kamekaran otot.

Nyaéta, lemak aktip aub dina produksi hormon, anu, kahareupna aub dina ngawangun otot. Pikeun produksi téstostéron, penting yén asupan harian trigliserida dina awak sahenteuna 15% tina total diet.

Aya sababaraha jinis lemak ieu:

  • mangpaat (monounsaturated na polyunsaturated);
  • ngabahayakeun (jenuh).

Trigliserida monounsaturated ngawengku: alpukat, zaitun, hayam, zaitun jeung daging suuk. Produk ieu mangrupikeun gudang asam lemak Omega 9 anu séhat, anu nyepetkeun métabolisme, nyaimbangkeun kadar gula getih, sareng ngajagi jantung tina épék ngabahayakeun tina fluktuasi tekanan darah.

Sumber trigliserida polyunsaturated (Omega-3,6) nyaéta: minyak lauk, siki kapas, kedelé, jagong, kembang matahari, linseed, minyak rapeseed, kitu ogé siki jeung kacang. Asam lemak tina kategori ieu ningkatkeun réaksi anabolik protéin, insulin, ningkatkeun efisiensi, ningkatkeun efisiensi, anu penting pisan nalika latihan kakuatan beurat.

Nutrisi olahraga salami sakumpulan massa otot henteu kalebet panggunaan trigliserida jenuh, anu mangrupikeun bagian tina mentega, palem, kalapa, mentega kakao, gajih babi, daging beureum, produk confectionery.

Ieu disababkeun ku kanyataan yén molekul lemak ngabahayakeun pinuh ku hidrogén sareng ngandung koléstérol "goréng", anu hartosna tiasa ngangsonan ngembangkeun obesitas, panyakit jantung, sareng diabetes. Ku alatan éta, sumber utama trigliserida mangpaat dina menu atlit nyaéta lauk lemak, minyak nabati, jeung kacang. Diidinan ngalebetkeun susu 3,2%, kéju pondok, kéju 9% dina dahareun.

Asupan poéan karbohidrat

Sumber énergi utama nyaéta karbohidrat. Nutrisi pikeun gaining massa otot ngalibatkeun nyokot 5g poean. sanyawa organik ngandung gugus hidroksil jeung karbonil per 1 kg beurat awak sorangan.

Peran karbohidrat nyaéta pikeun ningkatkeun tingkat insulin / hormon dina awak sareng ngabantosan ngalereskeun jaringan saatos latihan. Sajaba ti éta, maranéhna ngawula ka ngangkut gizi langsung ka sél otot.

Kurangna karbohidrat dina diet atlit ngabalukarkeun karaton, kalemahan, kinerja ngurangan, unwillingness neruskeun latihan. Ngembangkeun otot mustahil tanpa ngagunakeun karbohidrat.

Gumantung kana laju pamisah, aranjeunna nyaéta:

  • gancang (basajan), éta leuwih hade migunakeun aranjeunna sajam saméméh, langsung saatos olahraga , sabab sampurna pikeun gancang balikkeun cadangan énergi spent;
  • slow (kompleks), maranéhanana kudu didahar 2 jam saméméh latihan.

Produk anu ngandung 50 g. karbohidrat gancang per 100g bahan: jam, cookies, gula, manisan, halva, susu condensed, kismis, figs, madu, coklat, kaping, nanas, muih, Crackers, pasta, roti bodas, waffles, gingerbread, semolina, gulungan.

Bahan ngandung sanyawa organik kompléks leuwih 50g. per 100g: buncis, chickpeas, lentils, kacang polong, soba, sangu, oatmeal, roti, pasta.

Karbohidrat slow kedah dilebetkeun kana menu sapopoé pikeun kéngingkeun massa otot pikeun budak awéwé sareng lalaki, sabab éta sumber énergi utama henteu ngan ukur pikeun otot, tapi ogé pikeun otak.

Produk anu ngandung sanyawa organik saderhana - 20g per 100g: sadaya buah beri amis, buah-buahan (pangpangna dina persimmons, pisang, anggur, kirang - buah jeruk, apel), kentang pindang, inuman karbonat (limun, Coca-Cola, Sprite, Fanta, Burn, Schweppes, Pepsi, Fruktime). Anu terakhir, kahareupna kedah dipiceun, sabab inuman sapertos kitu henteu ngandung gizi sareng henteu nyugemakeun rasa lapar.

Produk kalayan eusi karbohidrat minimum - 10 g. per 100g: produk susu, sayuran seger (eggplants, tomat, cucumbers, kol, wortel). Salian enriching awak jeung karbohidrat cageur, aranjeunna ngandung sagalana nu peryogi (vitamin, mineral, serat) pikeun ngaronjatkeun nyerna dahareun dina volume badag.

Janten, dina prosés milih rasio optimal BJU, éta patut, mimitina, fokus kana karaharjaan anjeun sorangan. Upami salami periode latihan kakuatan anjeun ngalaman surge énergi ku tuang langkung seueur karbohidrat tibatan norma poean "ngawenangkeun", jumlah gajih tiasa dikirangan janten 0,8 g / kg.

Konci pikeun latihan anu suksés nyaéta karaharjaan atlit.

Upami karep nalika latihan, lemak kedah ningkat kana 2g / kg, sareng karbohidrat kedah dikirangan dina proporsi langsung. Nyaluyukeun skéma gizi kana karakteristik individu awak bakal ningkatkeun efektivitas tetep di gim.

Hiji set gancang massa otot mungkin ngan lamun kaayaan di handap ieu patepung:

  • gizi saimbang alam;
  • sare dalapan jam cageur;
  • set latihan kakuatan dipilih leres.

Palanggaran sahenteuna salah sahijina ngabalukarkeun panurunan dina efektivitas latihan jeung slowdown dina ngembangkeun otot.

Menu pikeun gaining massa otot

Ngawangun otot mangrupikeun prosés anu panjang anu peryogi disiplin diri dina nutrisi. Lima tuang sadinten unggal tilu jam mangrupikeun cara anu dipercaya pikeun ngahontal hasil anu dipikahoyong.

Nu gizi pangalusna pikeun atlit téh fractional, nyadiakeun asupan sistematis dahareun kana awak dina dosis leutik, nu mantuan pikeun ngagancangkeun sintésis, ngaronjatkeun nyerep protéin, métabolisme, boga pangaruh positif kana tumuwuhna otot.

Dilarang pisan skip tuangeun, kalaparan atanapi tuangeun teuing. Dina kasus nu pertama, gizi misah moal mawa pangaruh nu dipikahoyong – otot moal ngaronjat dina volume, dina kasus kadua, eta bakal ngakibatkeun kaleuwihan beurat jeung déposisi lemak handapeun kulit.

Sampel menu atlit pikeun sapoé nambahan otot

Mertimbangkeun pilihan pikeun tiap hidangan. Pilih salah sahiji aranjeunna, fokus kana karesep rasa sareng ciri individu awak (ectomorph).

sasarap

  1. Pisang - 1 pc., Roti coklat - 2 keureut, endog scrambled tina dua bodas endog tina hiji sakabeh.
  2. Pir - 1 pc., Kakao, oatmeal - 150g., Coklat poék - 30g.
  3. apel - 1 pc., susu, bubur soba - 150g.
  4. Yogurt - 100g., Hercules - 50g., kéju pondok 9% - 100g.

SNACK #1 (pra-latihan)

  1. Kefir 0% atanapi 1%, kéju - 50g, roti - 2 keureut.
  2. Teh hideung, kéju pondok rendah lemak - 200 g, jam buah prambus atanapi madu - 4 sdm.
  3. Oatmeal unsweetened - 150g, jam - 3 sdm, jeruk bali - 1 pc.
  4. Apel - 1 sapotong, kacang (rupa-rupa) - 40g, prunes, kismis, aprikot garing, prunes - 80g.
  5. Pisang - 1 pc., Protéin - 1,5 scoops, roti rye - 3 keureut, kacang - 30g.

MAKAN dahar

  1. alpukat - 150 g. (satengah), fillet turki pindang - 100g., béas unpolished - 100g.
  2. Sup dina kaldu sapi - 200 ml, compote buah garing, soba - 100 g, hayam - 150 g, salad sayur - 100 g.
  3. Béas - 100g, susu 1%, turki 150g atanapi 2 endog sadayana.
  4. Jus wortel atanapi jeruk, cau - 1 pc, kentang mashed - 100g, daging jangjangan - 150g.
  5. Teh héjo, madu - 2 sdm, sup puree sayur - 200 ml, lauk - 200 g, sangu - 100 g, anggur - 200 g.

SNACK #2 (langsung saatos latihan)

  1. Gainer + kacang - 40g., Coklat poék - 50g.
  2. Teh hideung, jam raspberry atanapi madu - 5 sdm, kéju pondok rendah gajih - 200 g.
  3. Pisang - 2 PCS, coklat poék - 50g.
  4. Susu, oatmeal - 150 g.
  5. smoothie nanas jeung coklat chip, roti - 2 keureut.
  6. Apel - 1 pc., yolks endog - 2 PCS, protéin - 4 PCS, almond - 50g.
  7. buah garing - 100 g, kacang - 40 g.

MAKAN dahar

  1. Brokoli - 100g, daging pindang / dada hayam - 200g, béas - 100g.
  2. Inuman buah tina berries, bodas endog - 5 PCS, salad sayur - 150g.
  3. Lauk - 200g., green tea, jeruk - 1 pc.
  4. Kacangan - 50g, jam raspberry - 4 sdm, kéju pondok rendah gajih - 150g.
  5. Buckwheat - 100g, turki - 200g, minyak sayur - 3 sendok, kol jeung wortel salad - 100g.
  6. Kentang mashed - 100g, daging pedet - 150g, sayuran stewed - 100g, cau - 1 pc.

Variasi anu disayogikeun janten dasar pikeun nyusun ménu kanggo saminggu.

Anjeun tiasa ngadamel parobihan kana rencana nutrisi: ganti produk sareng analog numutkeun BJU. Pikeun nyayogikeun atlit kalayan kakuatan, salami 1 jam. menu pre-workout (snack nomer 1) gancang, karbohidrat slow. Aranjeunna sumber énergi utama. Dina waktu nu sarua, protéin, sakarida (snack No. 2) bakal mantuan pikeun replenish kakuatan wasted jeung mastikeun tumuwuhna otot sanggeus latihan.

Upami gizi nalika kéngingkeun massa otot saimbang sareng diitung leres, hasil anu munggaran tiasa ditingali saatos 3 minggu.

Upami dina ahir période ieu paningkatan beurat henteu dititénan, asupan karbohidrat kedah ningkat ku 50g. sanggeus latihan, di sarapan.

Conto gizi (jadwal) atlit vegetarian pikeun ningkatkeun otot

sasarap

  1. green tea, tahu kéju - 100 g. roti - 2 keureut.
  2. jus Freshly squeezed ti bonténg, apel héjo, kol, bayem, jahé, seledri - 450 ml, protein shake tina susu almond (1 cup), cau (1 pc.), protéin kécap (2 sendok) - 200 ml.

SNACK No.1

  1. Wortel casserole atanapi syrniki - 150g, campuran kacang - 40g / mentega suuk - 1 sdm.
  2. Minyak waluh-almond - 2 sdm, oatmeal - 150g, tahu - 100g.
  3. Protéin bar - 1 pc., cocktail apel-grapefruit.

MAKAN dahar

  1. Sup sayur - 250 ml, zucchini stewed, wortel, brokoli - 100g, daging kécap - 150g, tempe - 100g.
  2. Burger kalawan alpukat jeung kéju - 1pc., Salad kol jeung tomat - 150g., cau - 1pc., brokoli jeung kangkung sup puree - 200ml., minyak almond - 2 TSP.
  3. béas kion - 100g, salad lentil sareng couscous - 100g, seitan - 50g, siki quinoa - 1 sdm, minyak zaitun - 1 sdm.
  4. Kacang polong sup-puree - 200 ml, kéju - 100 g, bubur soba - 100 g, tomat jeung bayem salad - 100 g.

SNACK No.2

  1. Siki kefir, waluh atanapi sunflower - 80g, jam buah - 5 sdm, roti - 1 nyiksikan.
  2. buah garing - 100 g, mentega suuk - 1 sdm.
  3. Pisang, susu almond jeung protéin hemp ngocok jeung sakumpulan coklat poék.

MAKAN dahar

  1. Bubur flaxseed - 100g, steamed waluh-wortel cutlets - 3pcs, Berry smoothie atawa jelly, kol salad tomat, walnuts - 150g.
  2. Béas atanapi kentang mashed kalayan kéju - 100g, brokoli pindang - 150g, alpukat - 100g (satengah), tahu - 50g.

Nutrisi vegetarian salila periode gaining massa otot kudu saimbang-gancang. Protéin sato (lauk, kerang, endog, daging) kudu diganti ku: témpé, kacang, kefir 0%, kéju pondok bébas gajih, yogurt 2,5%, Mozzarella, cheeses Ricotta, produk kécap, tahu, legumes. Sanajan kitu, ulah overload awak ku produk protéin. Pikeun ningkatkeun otot, asupan protéin sapopoé nyaéta 2g / kg, pikeun ngajaga - 1,5g.

Pikeun vegetarian, regimen latihan idéal nyaéta sengit tapi pondok (nepi ka 30 menit). Ieu disababkeun ku kanyataan yén beban jangka panjang "ngagunakeun" suplai protéin anu ageung, anu janten masalah pikeun ngumpulkeun dina produk pepelakan.

Nutrisi olahraga pikeun tumuwuh otot

Umur, gender, adaptasi, kecanduan awak kana latihan kakuatan sengit, gangguan dietary, setrés, deficiencies gizi ngakibatkeun kamajuan slow sarta mindahkeun jauh ti meunangkeun hasil nu dipikahoyong. Suplemén khusus bakal ngabantosan nyepetkeun "ngawangun" otot, ngeusian sela dina diet atlit sareng kakurangan gizi (mineral, vitamin, BJU, kalori, asam amino).

Nu pangalusna gizi olahraga dasar pikeun tumuwuh otot intensif tur pangropéa kaséhatan nyaéta glutamine, BCAAs, multivitamins, omega-3s. Protéin henteu digolongkeun kana kategori komponén dasar ieu kusabab kandungan gula / laktosa, anu henteu tiasa dianggo salami periode pengeringan.

Mertimbangkeun suplemén olahraga nu pang populerna, kumaha carana milih aranjeunna sarta kumaha carana make eta.

  1. Glutamine. It is the most abundant non-essential amino acid in muscle. Despite the fact that the human body produces it on its own, additional use of the supplement at night, after training, reduces protein loss, relieves pain, activates the protective properties of the body, stimulates the production of growth hormone, promotes fat metabolism, increases glycogen stores, neutralizes the toxic effect of ammonia, resists catabolic processes. Exercising in the gym, aimed at increasing muscle mass, increases the need for glutamine by 4,5 times, since during the period of intensive muscle development, its amount in the blood drops by 18%. The daily requirement of an athlete for amino acids is 5-7g. and depends on body weight. For a teenager, it does not exceed 3-4g. Natural sources of glutamine: eggs, spinach, parsley, fish, beef, milk, cabbage, legumes. You can make up for the lack of amino acids by including a sports cocktail in your home diet. Recipe: 10g. dissolve the powder in a glass of water. You need to take a glutamine drink three times: on an empty stomach, before bedtime, after a workout.
  2. BCAAs are a group of three essential amino acids: valine, leucine, and isoleucine. The primary role of the supplement is to reduce the harmful effects of catabolism, which prevents muscle growth. In addition, BCAAs are the basis for protein synthesis and energy production. In the process of intense exercise in the gym, the athlete’s body experiences an increased need for this amino acid. The lack of BCAAs leads to the fact that the body begins to destroy muscle tissue to make up for its deficiency, which is absolutely unacceptable. Products that include a complex of valine, leucine, isolecin amino acids – eggs, peanuts, tuna, beef, turkey, chicken, salmon. The daily requirement for BCAAs for an athlete to gain muscle mass is 10-20g, a single dose should not exceed 4-8g. If the above products are not used in sufficient quantities (the table of BCAA content, mg per 100g of the ingredient is presented on the network), the athlete’s body begins to experience a deficiency of the nutrient. To fill the daily need for amino acids in the diet, you need to include a sports supplement. It is optimal to introduce it into the diet before training and immediately after it. To achieve the best effect, BCAAs are best combined with gainer, creatine, protein.
  3. Omega 3. Useful unsaturated fatty acids improve blood circulation, brain function, reduce appetite, speed up metabolism, prevent muscle breakdown, have a general strengthening effect on the body, and have a positive effect on heart function. The main sources of omega-3 are tuna (0,5-1,6g per 100g), salmon (1,0-1,4g), mackerel (1,8-5,3g), halibut (0,4-0,9 ), herring (1,2-3,1), trout (0,5-1,6), flax seeds (22,8g), oat germ (1,7g), walnuts (6,8g), beans (0,6g.). Nutrition for gaining muscle mass for girls and guys should include 2-3g. unsaturated fatty acids. You can add omega 3 by consuming fish oil in capsules 2-6g. per day with food.
  4. Gainer is a nutritional supplement for athletes, consisting of 60% carbohydrates and 35% protein. Some manufacturers (Weider, MuscleTech, Dymatize, Ultimate, API, Multipower, Prolab) add trace elements, glutamine, vitamins, creatine to the drink, which nourish the body, compensate for lost energy reserves, increase the anabolic effect, and improve the absorption of the drug. With a gainer, the athlete receives an additional amount of “building materials” necessary for muscle growth. It is easy to prepare a nutritious cocktail from the concentrate: it is enough to dilute 100g. powder in 300 ml of liquid (water, milk 0,5% or freshly squeezed orange, apple juice). You need to drink the drink in the morning, 30 minutes before and after class. It is allowed to drink a carbohydrate-protein cocktail at night an hour before bedtime. Budget nutrition for muscle growth consists of the following types of gainers: Super MASS Gainer, Anabolic Muscle Builder, Optimum Serious Mass, Up Your Mass, BSM True-Mass, Weider Mega MASS, which can be used as a partial replacement for the usual food.
  5. Creatine is an organic compound that, when ingested, serves as a “fuel” for muscle contractions. Natural sources of the substance – cod (3g / kg), salmon (4,5g / kg), tuna (4g / kg), pork, beef (4,5-5g / kg), herring (6,5-10g / kg) , milk (0,1g/l), cranberries (0,02g/kg). Creatine increases strength, muscle endurance, quickly restores their energy potential. However, in order for it to affect athletic performance, you need to eat at least 5 kg of meat per day, which is quite problematic. You can saturate the body with an organic compound by taking a food supplement before, after training, 5 g each.
  6. Protein is the fundamental low-cost nutrition for intensive muscle growth, which has the highest biological value. In addition to essential amino acids, the powder contains reducing impurities, micro-elements. It inhibits the synthesis of myostatin, stimulates muscle growth, increases energy production, inhibits catabolism, and burns fat. There are the following types of protein: vegetable – soy, animal – casein, whey, egg. The ranking of the most effective sports supplements is headed by whey protein, which, after entering the body, is quickly absorbed in the gastrointestinal tract, dramatically increasing the concentration of amino acids in the blood. For maximum effect, post-workout nutrition should consist of protein and BCAAs. In kind in 100g. The product contains protein in: meat (25-29g.), fish (21-22g.), cottage cheese (12g.), seafood (21-23g.), cheese (23-28g.), tofu (17g.), lentils (25g.), Buckwheat (12,6g.), Egg (6g.), Chickpeas (19g.), A glass of kefir and milk (3g.). The daily dose of protein during the period of muscle building is 2 g/kg of body weight. A single serving of a protein shake is 30g. powder for 250 ml of water, juice, milk. You need to consume a protein drink up to 5 times a day: in the morning, 1,5 hours before and immediately after training.

Sanaos rupa-rupa suplemén dietary, pikeun ngawangun otot anu gancang sareng aman, penting pikeun mastikeun yén 50% protéin asalna tina sumber pangan sareng 50% tina suplemén olahraga.

Mindeng atlit anu neangan pikeun ngembangkeun otot anu Nyanghareupan masalah kumaha carana leres nyiapkeun dahareun. Monotony dina gizi mangrupikeun halangan anu serius pikeun hasil anu dipikahoyong. Diet pikeun pertumbuhan otot kedah ngandung seueur protéin sareng karbohidrat kompléks.

Anjeun tiasa ngabédakeun diet atlit ku ngenalkeun masakan di handap ieu tina produk anu diidinan: muffins kéju pondok, cheesecakes, salad cumi, protéin, sup puree kacang polong, endog scrambled sareng sayuran, tuna, tahu, dessert cau, almond jelly, sorbet yogurt, ati daging pedet. handapeun saos buah prambus, pancakes oat kalawan nanas, sandwich hayam, diet kéju homemade, seafood di saos krim haseum, grilled salmon, Pike perch kalawan horseradish, scallops Italia, udang jeung bel peppers. Resep pikeun masakan ieu sadia online dina ramatloka gizi olahraga http://sportwiki.to.

A diet saimbang, hiji set well-dipilih tina latihan kakuatan, nginum nyatu cai, alik regimen "latihan-istirahat" faktor fundamental, observance nu ngabalukarkeun hiji set gancang tina massa otot.

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