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Old 29-07-2013, 11:28   #1
Ethan93
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Alimentatie

Salut ca ectomorf pentru luare in greutate ar trebui sa ma bazez pe alimente integrale sau sa raman pe cele albe? pe net lucrurile se bat cap in cap.
Iar dimineata la prima ora consum mussli cu lapte iar imediat dupa mass forte creatin r cu apa ar putea laptele de la cereale sa incetineasca absortia ? stiu ca dimineata shakeul trebuie absorbit rapid pentru a preveni catabolismul.
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Old 29-07-2013, 11:46   #2
RoyalCobra
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Integrale.Nu stiu daca in cazul de fata incetineste absorbtia. Dar ca sa fii sigur, incearca sa bei shake-ul cu 20-30 minute inainte sa mananci musli cu lapte.
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Old 29-07-2013, 11:58   #3
Ethan93
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Pai mananc prima data masa solida pentru a da drumu enzimelor.
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Old 29-07-2013, 13:00   #4
RoyalCobra
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Poti sa mananci un fruct inainte sa iei proteinele sau sa inlocuiesti laptele.
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Old 29-07-2013, 14:33   #5
cristik22
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Dimineata si dupa antrenament, rata si viteza de asilimare a nutrientilor este la un nivel mai ridicat decat in restul zilei, deci baga mai multe proteine si nu-ti face griji despre celelalte aspecte...In concluzie mananca mai proteic dimineata, undeva intre 45-55g de proteina la prima masa ar fi cel mai indicat.
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Old 29-07-2013, 18:05   #6
Lukian
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Va pierdeti in detalii... zic eu.
La ectomorfi strategia este simpla : mananca mult + proteina si carbo la fiecare masa.

Daca cumva te ingrasi inseamna ca trebuie sa intri in detalii, daca nu iei deloc in greutate inseamna ca mananci prea putin.
A 3-a varianta este sa castigi masa musculara si f putina grasime, ei daca se intampla cumva asta, nu cred ca te superi.
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Old 30-07-2013, 13:21   #7
Ethan93
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Am inteles continui cu alimente integrale + multa mancare + acel shake dupa micul dejun si totu e ok.
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Old 30-07-2013, 16:37   #8
Cristian Neagu
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Si ai rabdare ca timpul lucreaza in favoarea ta.
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