Ishrana tokom vezbanja

moj muz je narucio iz amerike
inace ih je prodavao dok je radio u teretani,takodje americke
ne znam da li tope masti jer ih koristim tek treci dan ali zatvaraju apetit to je sigurno.ako zelis site reci pa kad on dodje s posla postavicu
 
Tja...ne bih da ljutim zagovornike soje,ali znam da se sojina "sacma"(ono sto ostane kad se iscedi ulje) koristi za tov svinja... a one nisu predvidjene da traju duze od 6. meseci(svinje)posto im toliko treba za zeljenu tezinu...
 
MR.BIG Vas sve pozdravlja :)
Posto nikako da dobijem mail za aktivaciju mog naloga iskoristio sam mog prijatelja ivanceta37 da se ulogujem i zahvalim na svim komplimentima ;)

O vocu cu malo kasnije, hteo sam nesto drugo da Vam kazem;
Koliko vidim svi zaboravljaju na jednu vrlo bitnu stvar kada zele da smrsaju, a to je unos proteina cija kolicina mora biti drasticno povecana jer prilikom rezima ishrane za mrsavljenje smanjujemo unos ugljenih hidrata i masti a tu energiju moramo nekako nadoknaditi i to mozemo samo tako sto cemo povecati unos proteina. Cela filozofija mrsavljenja se vrti oko misicne mase. Povecanje misicne mase ce automatski dovesti do brzeg sagorevanja masnih naslaga, a povecati misicnu masu (govorim o malim povecanjima, ne o BB) mozemo samo ako misinom tkivu damo osnovnu gradivnu materiju a to su proteini i ako im damo razlog za sve to a to je trrening sa opterecenjem.
Najcesca greska koju ljudi cine kada zele da smrsaju je taj sto ne jedu skoro nista ili tu i tamo koju vockicu, i sta dobijamo? Vaga pokazuje smanjenje tezine ali to smanjenje je u glavnom u izgubljenom misicnom tkivu a ne u masnim naslagama, jer ce nase telo u nedostatku hranljivih materija uvek pre iskoristiti misice za energiju nego salo.
Ono sto treba da radimo je da izracunamo nase stvarne dnevne potrebe i obroke raspodelimo u 5-6 mini proteinski bogatih obroka. Cesci a manji obroci dovode do ubrzavanja metabolizma te ce i sagorevanje masnih naslaga biti efikasnije.
Da ne gusim previse, jer ovo je tema koja nema bas jednostavan odgovor ali eto izneo sam samo neke osnovne stvari i nadam se da ste zadovoljni.

Voce!!!

Ako ste procitali tekst, ali stvarno procitali ni u jednom trenutku nisam rekao da se ne sme jesti voce uopste. Isto tako cinjenice koje se u tekstu iznose nisam izmislio vec sam se pozvao na jednog od najvecih sportskih nutricionista, a to je John Parrillo.
Ali , evo jos jedan mali tekstic pa razmislite :

Referring to the three ways the body uses glucose, assuming that blood glucose levels are adequate, the glucose will then be stored as glycogen. Muscle does not have the necessary enzymes to synthesize fructose into glycogen; therefore the liver converts this fructose into liver glycogen. It would only take three, 8-ounce glasses of orange juice to fully replenish liver glycogen stores. Since the liver is responsible for supplying energy to the entire body, once its stores are full, a rate limiting enzyme in glucose metabolism, which is responsible for signaling the body to store glucose as glycogen or convert it to fat (phosphofructokinase), signals the body that all stores are full. If the glycogen stores are signaled as full, then the third way our body uses excess glucose is to convert it to fatty acids and store as adipose tissue. In essence, fruit sugar is easily converted to fat.

Many may be asking why then is fruit low on the glycemic index? If it does not cause a sudden release of insulin, then how could it ever be a poor food choice? Once the fructose (fruit sugar) enters the liver and liver glycogen is already full, then it cannot be used by the muscles for glycogen or energy production.

It is converted to fat and released back into the bloodstream to be stored as adipose tissue. The low glycemic response is based on the fact that fructose leaves the liver as fat, and fat does not raise insulin levels.


This is the biochemistry behind the recommendations to limit fruit in your diet. As mentioned, fruit is a very nutritious food full of vitamins, minerals, fiber, and low in calories and fat. If your goal is to exclusively to minimize bodyfat, then it is advisable that you consume more complex carbohydrates, which will go to replenishing muscle glycogen stores rather than fruit, which will only replenish liver glycogen stores, and is useless in muscle glycogen replenishment.

References

1. Costill DL, Sherman WM, Fink WJ, Witten MW, and Miller JM. The role of dietary carbohydrates in muscle glycogen resynthesis after strenuous running. Am. J. Clin. Nutr. 34: 1831-1836, 1981.

2. Shafrir E. Fructose/sucrose metabolism, its physiological and pathological implications. Sugars and Sweeteners, Kretchmer N and Hollenbeck CB, Eds. CRC Press, 1991pp. 63-98.

3. Herbert V, Subak-Sharpe GJ. Total Nutrition: The Only Guide You'll Ever Need. St Martins Press, 1987 pp. 54-55.


Pozdrav

MR.BIG
 
Veliki pozdrav za tebe Mr.BIG!
Citao sam dosta tvojih tekstova u x fitnessu svojevremeno... i ucestvovao u diskusijama na jos par foruma sa istom tematikom...
U pravu si u svmu sto si do sada rekao nemam sta da dodam...

Kao moderator ovog podforuma mogu samo da ti pozelim dobrodslicu ;)
 
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