ALE NIEWIEM CZY WOGULE BRAC BO JESTEM NISKI JAK NA SWOJA WAGE ALE Z GORY DZIEKUJE A JAK MOZESZ TO PROSIL BYM O JAKES RADY
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Napisał(a)
NO OKI DZIEKI ZA ODP BO NAPRAWDE CHCIALBYM CZEGOS SPRUBOWAC DOBREGO I WIESZ SZYBKA MASA
ALE NIEWIEM CZY WOGULE BRAC BO JESTEM NISKI JAK NA SWOJA WAGE ALE Z GORY DZIEKUJE A JAK MOZESZ TO PROSIL BYM O JAKES RADY
ALE NIEWIEM CZY WOGULE BRAC BO JESTEM NISKI JAK NA SWOJA WAGE ALE Z GORY DZIEKUJE A JAK MOZESZ TO PROSIL BYM O JAKES RADY
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Napisał(a)
ja myslalem nad taka suplementacja w koszykowce, 5g dziennie przez 12 tyg...stale zwiekszenie ATP to napewno bardzo pomocna rzecz
w sezonie mam 5 treningu w tyg + silka + mecz
czy lepiej 2-3g dluzej?
w sezonie mam 5 treningu w tyg + silka + mecz
czy lepiej 2-3g dluzej?
Sky is the limit!
http://www.sfd.pl/Indywidualne_Sporty_Ogólnorozwojowe-f101.html zapraszam
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Napisał(a)
nikt ci na to ptyanie nie odpowie raczej...
Sprawdź a zobaczysz sam
A do kolegi drugiego: nie pisz CapsLockiem i przestań wierzyć reklamom (szybka masa )
Sprawdź a zobaczysz sam
A do kolegi drugiego: nie pisz CapsLockiem i przestań wierzyć reklamom (szybka masa )
www.blog.myfit.pl - EKSTREMALNA REDUCKJA ! DORADŹ|SKOMENTUJ
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Napisał(a)
Przy sprincie bierze się 5g około godziny przed startem testami lub treningiem, jeżeli byłyby słabe efekty to trochę wcześniej około pół godziny.
[][][]--140kg--[][][]
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Napisał(a)
Nie sądzę, żeby branie nawet dużej dawki 30-60 minut przed startem mogło w czymś pomóc. W swoim temacie o kreatynie odwołałem się do jednego badania w którym podawano 15 g monohydratu kreatyny godzinę przed wysiłkiem fizycznym, jeśli dobrze pamiętam.
Zmieniony przez - ellis w dniu 2008-08-31 21:18:38
Zmieniony przez - ellis w dniu 2008-08-31 21:18:38
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Napisał(a)
A ja będę się trzymał tego co napisałem przed treningiem. Zwieksza się moc na początek wysiłku a oto chodzi w sprincie!
[][][]--140kg--[][][]
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ale ogolnie jest sens przy koszykowce stosowac stala suplementacje (albo przedluzona wlasnie) kreatyna? czy lepiej zainwestowac w cos innego (bcaa np)?
Sky is the limit!
http://www.sfd.pl/Indywidualne_Sporty_Ogólnorozwojowe-f101.html zapraszam
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Napisał(a)
jak przyjmowalem kreatyne przed biegami 3-5km, to o polowie dystansu mialem duzy dyskomfort spowodowany "spompowaniem" nog. Czulem jakby byly z kamienia i mega ciezkie. Odstawilem krete i jest ok.
Z drugiej strony jak robi trening akrobatyki to mam mega power po krecie.
Z drugiej strony jak robi trening akrobatyki to mam mega power po krecie.
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Napisał(a)
Zwiększa się moc na początek wysiłku a oto chodzi w sprincie!
A jesteś w stanie przedstawić jakieś badania, żeby to potwierdzić, chętnie się z nimi zapoznam? Może coś Ci się pomyliło z kofeiną? Na początek zapoznaj się ze streszczeniem badania o którym ja wspomniałem:
J Sports Med Phys Fitness. 2002 Sep;42(3):320-9.
Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans.
Preen D, Dawson B, Goodman C, Lawrence S, Beilby J, Ching S.
Department of Human Movement and Exercise Science, The University of Western Australia, Crawley, WA, Australia. [email protected]
BACKGROUND: This investigation determined whether pre-exercise oral Cr ingestion could enhance prolonged intermittent sprint exercise performance. METHODS: EXPERIMENTAL DESIGN: a randomised, double-blind crossover design was employed. SETTING: testing was performed at the Western Australian Institute of Sport and parti****nts were monitored and treated by both scientific and medical personnel. PARTI****NTS: eight active, but not well-trained males with a background in multiple-sprint based sports acted as subjects for this investigation. INTERVENTIONS: subjects ingested either 15 g Cr.H2O or placebo 120 min and 60 min prior to the start of an 80-min maximal sprint cycling task (10 sets of multiple 6-sec sprints with varying active recoveries). Subjects were retested 14 days later, being required to ingest the alternate supplement and repeat the exercise test. MEASURES: performance variables (work done and peak power) were obtained throughout the exercise challenge. Muscle biopsies (vastus lateralis) were raised to a peak of 2348+/-223 micromol x l(-1) prior to the commencement of exercise after Cr ingestion. There were no significant changes in any cycling performance parameters following Cr ingestion, although blood La- was significantly lower (p<0.05) than placebo at all time points during were taken preexercise as well as immediately and 3 min post-exercise in order to determine concentrations of ATP, PCr, Cr, La- and glycogen. Venous blood was drawn prior to and on four occasions during the exercise test, and analysed for Cr, NH3+, La- and pH. RESULTS: Serum Cr concentrations exercise, and plasma NH3+ accumulation was also significantly reduced (p<0.05) in the Cr condition, but only in the second half of the 80-min exercise test. Muscle ATP and TCr levels as well as postexercise PCr replenishment were unaffected following Cr administration. CONCLUSIONS: The data suggest that although the pre-exercise ingestion of a large Cr dose was shown to have some impact on blood borne metabolites, it does not improve maximal prolonged intermittent sprint exercise performance, possibly due to an insufficient time allowed for uptake of serum Cr by skeletal muscle to occur. Therefore, this form of loading does not provide an alternative method of Cr supplementation to the traditional five-day supplementation regimes established by previous research.
Zmieniony przez - ellis w dniu 2008-09-01 10:57:24
A jesteś w stanie przedstawić jakieś badania, żeby to potwierdzić, chętnie się z nimi zapoznam? Może coś Ci się pomyliło z kofeiną? Na początek zapoznaj się ze streszczeniem badania o którym ja wspomniałem:
J Sports Med Phys Fitness. 2002 Sep;42(3):320-9.
Pre-exercise oral creatine ingestion does not improve prolonged intermittent sprint exercise in humans.
Preen D, Dawson B, Goodman C, Lawrence S, Beilby J, Ching S.
Department of Human Movement and Exercise Science, The University of Western Australia, Crawley, WA, Australia. [email protected]
BACKGROUND: This investigation determined whether pre-exercise oral Cr ingestion could enhance prolonged intermittent sprint exercise performance. METHODS: EXPERIMENTAL DESIGN: a randomised, double-blind crossover design was employed. SETTING: testing was performed at the Western Australian Institute of Sport and parti****nts were monitored and treated by both scientific and medical personnel. PARTI****NTS: eight active, but not well-trained males with a background in multiple-sprint based sports acted as subjects for this investigation. INTERVENTIONS: subjects ingested either 15 g Cr.H2O or placebo 120 min and 60 min prior to the start of an 80-min maximal sprint cycling task (10 sets of multiple 6-sec sprints with varying active recoveries). Subjects were retested 14 days later, being required to ingest the alternate supplement and repeat the exercise test. MEASURES: performance variables (work done and peak power) were obtained throughout the exercise challenge. Muscle biopsies (vastus lateralis) were raised to a peak of 2348+/-223 micromol x l(-1) prior to the commencement of exercise after Cr ingestion. There were no significant changes in any cycling performance parameters following Cr ingestion, although blood La- was significantly lower (p<0.05) than placebo at all time points during were taken preexercise as well as immediately and 3 min post-exercise in order to determine concentrations of ATP, PCr, Cr, La- and glycogen. Venous blood was drawn prior to and on four occasions during the exercise test, and analysed for Cr, NH3+, La- and pH. RESULTS: Serum Cr concentrations exercise, and plasma NH3+ accumulation was also significantly reduced (p<0.05) in the Cr condition, but only in the second half of the 80-min exercise test. Muscle ATP and TCr levels as well as postexercise PCr replenishment were unaffected following Cr administration. CONCLUSIONS: The data suggest that although the pre-exercise ingestion of a large Cr dose was shown to have some impact on blood borne metabolites, it does not improve maximal prolonged intermittent sprint exercise performance, possibly due to an insufficient time allowed for uptake of serum Cr by skeletal muscle to occur. Therefore, this form of loading does not provide an alternative method of Cr supplementation to the traditional five-day supplementation regimes established by previous research.
Zmieniony przez - ellis w dniu 2008-09-01 10:57:24
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Napisał(a)
POTRAFIE CZYTAC TYLKO KUPILEJ TA KRETE W APTECE I NIC NIE PISZE OPRUCZ TEGO ZE TO CREATYNA ALE JUZ JEST GIT WIEM 4 CTABLETY NARAZ PRZED TRENINGIEM 45 MNI I PO TRENINGU ZNOWU 4 SZTUKI
czy mozna kupic krete w aptece????
czy mozna kupic krete w aptece????
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