zwen

On olemas erinevad kehatüübid. Ole õnnelik , et sul siis selline on mida teised kiidavad. Igatahes ise kaalun 171 pikkuse juures peaaegu 80 kilo ja pole ikka rahul.(liiga vähe massi)

Kui arvestada seda, et organism võtab korraga ära ca. 30g valku, siis sa võtad 35-40g ja kui seda pikemat aega teha…

Myth #2: You can only assimilate 30 grams of protein at one sitting.

Fact: The body has the ability to digest and assimilate much more than 30 grams of protein from a single meal.

Speaking of high intakes of protein, people have been perpetuating the myth that you can only assimilate ~30 grams of protein at a time, making protein meals any greater than a 6 oz. chicken breast a waste. This is anything but true. For example, the digestibility of meat (i.e. beef, poultry, pork and fish) is about 97% efficient. If you eat 25 grams of beef, you will absorb into the blood stream 97% of the protein in that piece of meat. If, on the other hand, you eat a 10 oz steak containing about 60 grams of protein, you will again digest and absorb 97% of the protein. If you could only assimilate 30 grams of protein at a time, why would researchers be using in excess of 40 grams of protein to stimulate muscle growth?1

Critics of high protein intakes may try to point out that increased protein intake only leads to increased protein oxidation. This is true, nevertheless, some researchers speculate that this increase in protein oxidation following high protein intakes may initiate something they call the “anabolic drive”.13 The anabolic drive is characterized by hyperaminoacidemia, an increase in both protein synthesis and breakdown with an overall positive nitrogen balance. In animals, there is a correspondent increase in anabolic hormones such as IGF-1 and GH. Though this response is difficult to identify in humans, an increase in lean tissue accretion does occur with exaggerated protein intakes.14,15

The take home message is that, if you are going to maximize muscle growth you have to minimize muscle loss, and maximize protein synthesis. Research clearly shows this is accomplished with heavy training, adequate calories, and very importantly high protein consumption. This means that meals containing more than 30 grams of protein will be the norm. Not to worry, all that protein will certainly be used effectively by the body.

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Kas tuleb enampakkumine?

170-Vanus!

Rinnalt surumine 5×15*, 10, 8, 6, 4

Kaldpingil rinnalt surumine 4×10, 8, 6, 4

Kaldpinnal lendamine 3×10, 8, 6

Rööbaspuul surumine 3×15, 10, 6

Hantliga pullover 3×15

Kas on nii, et 5 korda tõstan 15kg (I puhul), siis teist korda 10 kg jne… ?

Aitäh kes viitsisid mu teksti läbi lugeda ja sellest aru said ning paluks siis mu kahele küsimusele vastust.

Tänud ette !

Nt: Rinnalt surumine 5(

Vahel koos sõbraga 31. detsembril jões -10C ujudes jne

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