Cykl na mase+siłę

nie jedz serków topionych bo to trucizna

postaraj sie wyeliminowac z diety żywność przetworzoną

Okey postaram się tego nie jeść . No i mam jeszcze jajek dużo :D. Zobaczcie czy mogę mieć takie posiłki okołotreningowe:
2 godziny przed treningiem:
150g ryżu
180g makreli wędzonej
łyzka oliwy z oliwek

1 godzina po treningu
150g ryżu
35 gram odżwyki białkowej
łyżka oleju MCT

kawa to dobry pomysł, natomiast moim zdaniem powinieneś dorzucić nieco węgli po treningu bo szkoda mięśni... a na wielkość stopionego tłuszczu nie za wielka ich ilość i w tym czasie nie będzie miała raczej wpływu...

No spróbuje przez pierwsze 2 tygodnie brać ww po treningu, zobacze jak będzie to wizualnie wyglądać. Będę wcianał jednego małego banana

powiedzcie mi czy ta mała łyżka oliwy to coś wogóle daje, to tylko ok 5g czemu wszyscy mówia o tej łyżce oliwy z oliwek??

do kazdego posiłku daje
dodatkowe kalorie - 6posilków * 5g * 9kcal = 270kcal

Dudek tauryny przed aerobami raczej nie bierz. Ambroziak kiedyś wspominał o tym, że większe obciążenie azotem osłabia możliwości treningu aerobowego.

Gadałem ze Sławkiem Amroziakiem i Darkiem Szukałą na ten temat. Obciążenie azotem następuje dopiero po 2 godz od zażycia tauryny, czyli mogę brać spokojnie

The effects of red bull energy drink on human performance and mood.

Alford C, Cox H, Wescott R.

Psychology Department, University of the West of England, Bristol, United Kingdom.

The effects of Red Bull Energy Drink, which includes !!!taurine!!!, glucuronolactone, and caffeine amongst the ingredients, were examined over 3 studies in a total of 36 volunteers. Assessments included psychomotor performance (reaction time, concentration, memory), subjective alertness and physical endurance. When compared with control drinks, Red Bull Energy Drink significantly (P < 0.05) improved aerobic endurance (maintaining 65-75% max. heart rate) and anaerobic performance (maintaining max. speed) on cycle ergometers. Significant improvements in mental performance included choice reaction time, concentration (number cancellation) and memory (immediate recall), which reflected increased subjective alertness. These consistent and wide ranging improvements in performance are interpreted as reflecting the effects of the combination of ingredients.


pij na zdrowie :D

Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men.

Zhang M, Izumi I, Kagamimori S, Sokejima S, Yamagami T, Liu Z, Qi B.

Department of Welfare Promotion and Epidemiology, Faculty of Medicine, Toyama Medical and Pharmaceutical University, Toyama, Japan.

To evaluate the protective effects of taurine supplementation on exercise-induced oxidative stress and exercise performance, eleven men aged 18-20 years were selected to participate in two identical bicycle ergometer exercises until exhaustion. Single cell gel assay (SCG assay) was used to study DNA damage in white blood cells (WBC). Pre-supplementation of taurine, a significant negative correlation was found between plasma taurine concentration before exercise and plasma thiobaribituric-acid reactive substance (TBARS) 6 hr after exercise (r = -0.642, p<0.05). WBC showed a significant increase in DNA strand breakage 6 hr and 24 hr after exercise. Seven-day taurine supplementation reduced serum TBARS before exercise ( p<0.05) and resulted in a significantly reduced DNA migration 24 hr after exercise ( p<0.01). Significant increases were also found in VO(2)max, exercise time to exhaustion and maximal workload in test with taurine supplementation ( p<0.05). After supplementation, the change in taurine concentration showed positive correlations with the changes in exercise time to exhaustion and maximal workload. The results suggest that taurine may attenuate exercise-induced DNA damage and enhance the capacity of exercise due to its cellular protective properties.