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Old 07-08-2014, 19:01   #1
cristik22
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Combinatie suplimente pre/intra/post antrenament

*cu 60min inainte de antrenament: 30g whey + 40-50g carbo
*in timpul antrenamentului: 20g BCAA + 10g glutamina + electroliti + multa apa
*imediat dupa antrenament: 15g EAA + 1cps vit. c (200mg) + 1cps vit. e (400 iU)
*la 15min dupa antrenament: 30g whey + 70-80g carbo + 5g creatina + 5g glutamina
*la o ora dupa shake: masa solida
*la 1.5 ore dupa masa solida: 30mg zinc picolinat + 500mg magneziu orotat (fac antrenamentul seara tarziu)


Bineinteles cu ciclizare, 4-6 saptamani da (cand am antrenamente de volum mare, foarte concentrate, orientate pe hipertrofie), 4-6 saptamani nu (doar whey+carbo post-antrenament, cand am antrenamente de volum mic orientate mai mult pe forta).Daca in decurs de 3 luni nu obtin rezultatele la care ma astept eu, ma las de orice fel de supliment.
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Old 08-08-2014, 10:19   #2
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Sunt curios, cam cati bani dai pe suplimente/luna?
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Old 08-08-2014, 12:37   #3
Cristian Neagu
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Nu sunt de acord cu proteian+carbo cu 60 de min inainte de antr, ci cu minim 90.
In timpul antr muskii folosesc sangele, apa se absoarbe fara efort si electrolitii, insa nu la fel si amino BCAA si Gluta, pe care le-as lua imediat la sf de antr si apoi shake-ul.Cam greu sa absorbi ceva cat te antrenezi in afara de apa si electroliti.
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Old 08-08-2014, 17:40   #4
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Nu va pun la indoiala cunostiintele, fiecare are ideile si conceptiile lui, dar de ce sa nu se absoarba in timpul antrenamentuli daca nu necesita digestie?
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Old 08-08-2014, 17:51   #5
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Quote:
Originally Posted by RoyalCobra
Sunt curios, cam cati bani dai pe suplimente/luna?

Mult )
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Old 08-08-2014, 20:25   #6
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. Banuiesc ca vrei sa participi la concursuri sau?...
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Old 08-08-2014, 21:26   #7
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Nu, dar n-am ce face cu banii.
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Old 08-08-2014, 23:00   #8
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) ok, dar la cum te vad de pasionat ma mir ca nu participi la concursuri .
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Old 08-08-2014, 23:13   #9
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Trebuie sa fii facut pentru asa ceva si sa te apuci de culturism foarte devreme + sa fii binecuvantat cu un super genetic.Revenind la subiect, poate ma lamuriti cu bcaa-urile alea dle Neagu, mai iau, nu mai iau?
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Old 08-08-2014, 23:14   #10
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Quote:
Originally Posted by cristik22
Nu va pun la indoiala cunostiintele, fiecare are ideile si conceptiile lui, dar de ce sa nu se absoarba in timpul antrenamentuli daca nu necesita digestie?

Necesita un flux de sange in mucoasa stomacului ca sa secrete cateva enzime.Asta scade automat masa sanguina folosita pentru irigrea muschilor antrenati.Dar evident ca unora le functioneaza diferit corpul, deci sunt convins ca exista si exceptii.
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Old 08-08-2014, 23:22   #11
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Pai si atunci cum sa procedez? Eu am plecat de la premisa ca in timpul antrenamentului tesutul muscular se degradeaza, iar prin suplimentarea de bcaa-uri pot minimiza efectul.Exista o solutie mai eficienta pentru ce vreau eu?
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Old 11-08-2014, 17:07   #12
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Sa intreb altfel atunci.Vreau sa distribui 15-20g de bcaa in jurul antrenamentelor de volum mare (aprox. 30 de serii pe zi).E mult, e putin, cum ii distribui?

*10g pre-antrenament
*5g in timpul antrenamentului
*5g dupa + 30g whey

E mai bine asa? Initial ma gandeam ca am shake proteic, sau masa solida inainte de antrenament si am aminoacizi suficienti in corp, deaia ma gandeam sa-i folosesc pe toti in timpul antrenamentului
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Old 11-08-2014, 18:27   #13
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Tesutul muscular se degradeaza, ai dreptate, dar in timpul procesului de ardere, nu se apuca corpul sa refaca tesutul instant, ci dupa antrenament, cand pulsul revine la normal si se instaleaza starea de revenire dupa efort cardiaca si apoi la cateva zeci de minute si metabolica, pe baza unor comenzi date de SNV automat.Deci nu te stressa ca in timpul efortului, ramai descoperit.Eu as distribui asa 1/3 inainte d antr si 2/3 dupa.
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Old 11-08-2014, 22:42   #14
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Pare absolut logic ce spuneti, multumesc frumos pentru sfat.
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Old 12-08-2014, 19:57   #15
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Anytime!
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Old 06-12-2014, 01:56   #16
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Pana la urma am mers pe urmatoarele criterii:

*masa solida pre-antrenament (cu 2 ore inainte, foarte bogata in carbo si proteina, in jur de 60g proteina, 100g carbo)
*10g bcaa + 60g dextroza + 1g vit. C in timpul antrenamentului
*40g whey isolate + 1 banana mare imediat dupa antrenament
*la 1.5 ore dupa shake, o super masa solida foarte bogata in proteina si carbo (60-70g proteina, 150g carbo)


Rezultate (in 10 saptamani):

+3.5kg masa slaba
+1cm la brate (in sfarsit, au crescut)
+3cm la torace si pectorali
+3cm la coapse
+3cm la umeri

Cat de mult conteaza nutritia din jurul antrenamentului.
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Old 13-12-2014, 03:10   #17
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Impresionant!!! Sunt curios, daca vrei bineinteles, sa postezi aici, sau intr-un alt topic macronutrientii pe care ii ai intr-o zi si cum ii ai impartiti. Gen masa 1:50 gr proteine, 80 carbo, 20 grasimi. Si daca consumzi zaharuri (in afara de dextroza) la ce ore.
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Old 13-12-2014, 14:04   #18
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Voi posta la rubrica nutritie.
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Old 13-12-2014, 14:38   #19
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Ok, merci.
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Old 01-02-2016, 23:41   #20
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Quote:
Originally Posted by cristik22
Pana la urma am mers pe urmatoarele criterii:

*masa solida pre-antrenament (cu 2 ore inainte, foarte bogata in carbo si proteina, in jur de 60g proteina, 100g carbo)
*10g bcaa + 60g dextroza + 1g vit. C in timpul antrenamentului
*40g whey isolate + 1 banana mare imediat dupa antrenament
*la 1.5 ore dupa shake, o super masa solida foarte bogata in proteina si carbo (60-70g proteina, 150g carbo)


Rezultate (in 10 saptamani):

+3.5kg masa slaba
+1cm la brate (in sfarsit, au crescut)
+3cm la torace si pectorali
+3cm la coapse
+3cm la umeri

Cat de mult conteaza nutritia din jurul antrenamentului.

Suplimentele au ramas tot asa? Banuiesc ca ai ciclizat(asa cum am vazut ca ai scris), sunt curioasa daca, in linii mari, ai mentinut aceasta formula...
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Old 02-02-2016, 00:08   #21
cristik22
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Sincer, am renuntat demult in a mai consuma altceva in afara de apa in timpul antrenamentului si de atunci nu prea am mai avut aceleasi rezultate.Acum am inceput sa merg pe o varianta mai ciudata de ciclziare a carbohidratilor, care se pare ca imi prieste mie cel mai bine.Stiu ca erai interesata despre subiectul asta, asa ca o sa explic cum procedez cu ciclizarea si cu nutritia pre/post-antrenament intr-un topic separat la nutritie.
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Old 02-02-2016, 00:32   #22
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Ar fi super!! Super!!!! (Clap-Clap!)
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