November 18, 2018

СПОРТИВНОЕ ПИТАНИЕ ДЛЯ РОСТА МЫШЦ: ПРИНЦИПЫ И СИСТЕМА

рост мышц

Актуальным вопросом для людей, начинающих заниматься спортом, является не только система тренировок, а и какое спортивное питание для роста мышц подобрать в конкретном случае. Во внимание принимается физическая форма человека и вид спорта, которым он занимается. Большую роль играют оптимальные показатели, к которым он стремится.Но составляющих для результативности занятий спортом всего три: систематичность занятий, правильное питание и полноценный отдых (не менее 8 часов в день).

Одним правильным питанием без достаточной нагрузки не достичь набора мышечной массы, тем более это бывает опасно для здоровья. Не следует также путать понятия спортивное питание и допинг. Последний оказывает временный эффект и имеет побочные действия.

рост мышц Спортивное питание для роста мышц:преимущества спортивной диеты

Натуральные добавки для увеличения объема мышц нормализуют обменные процессы, укрепляют здоровье и способствуют улучшению тонуса. Это особенно важно для начинающих спортсменов, когда им предстоят интенсивные тренировки перед соревнованиями.

важно знатьПростой комплекс упражнений не даст желаемого результата. Подобрать питание,чтобы мышцы росли можно и самостоятельно, если знать основополагающие детерминанты:

 

  • пищевые добавки – не замена основному питанию, а только обязательное дополнение, их принимают их ежедневно в четко обозначенное время;
  • отсутствие физической нагрузки не означает прекращения соблюдения режима питания;

Как правило, определенный рацион, состоящий из полезных продуктов, назначают совместно с тренером и диетологом.Также узнайте подробнее:Болят мышцы после тренировки,что делать?

Принципы правильного питания для увеличения массы мышц

Чтобы достичь желаемых результатов, нужно придерживаются определенных рекомендаций:

  1. Употребляют пищу через каждые 2-4 часа. Это нужно, чтобы нутриенты равномерно поступали в организм. При 3-х разовом питании организм переводит все полезные вещества в жировые отложения!
  2. Пьют много воды. Набор мышечной массы активизирует множество процессов в организме, для работы которых требуется минимум 2,5 л чистой жидкости ежедневно.
  3. Высококалорийные продукты составляют менее 70% от общей массы употребляемых блюд.

важно знатьПри наборе массе человек в сутки употребляет свыше 3500 ккл.

Система спортивного питанияуглеводы для роста мышц

Основополагающим принципом для начинающих является правильное соотношение жиров, углеводов и белков. Жиров должно быть как минимум 40, а то и 50% от дневной нормы калорий, углеводы – не менее 30%, а белки – 20%. Строгий режим приема пищи и соответствующая интенсивность тренировок – гарантия роста мышц.

Составляющими элементами правильного режима для начинающих и опытных спортсменов является протеин для роста мышц, подобранное с учетом рекомендаций специалистов:

Сутки 1 Сутки 2 Сутки 3 Сутки 4
Утро – овсяная каша, 2-3 куска сыра

Через 2 часа – вареные яйца, зеленое яблоко

Спустя 120 минут – нежирная говядина с фасолью, чай без сахара

Перекус – сухофрукты

Ужин – салат из овощей, мясо индейки

Утро – кусок черного хлеба с нежирной яичницей

Спустя 2 часа – йогурт

За 120 минут до тренировки – отварная курица с макаронами

Тренировка

Через 2 часа – рис с рыбой, чай, орешки

Утро: Гречка

Перекус – 2 яблока или 1 груша

Через 2 часа – отварная говядина + пшённая каша + пюре из горошка

Тренировка, а потом

творог с медом

Вечером – салат из овощей + мясо отварной индейки

Завтрак: омлет + креветки с помидорами, чай зеленых сортов

Перекус – бутерброд из черного хлеба и сыра

Через 2 часа – куриная грудка (приготовленная в пароварке или мультиварке) с картофелем или грибы с гречневой кашей.

На перекус изюм с творогом.

В центре питания – протеин (белок-строитель мышц). Он содержится в таких продуктах:куриное филе с овощами

  • яйцах;
  • молоке, кефире;
  • твороге, сыре;
  • говядине;
  • курятине;
  • рыбе (горбуше);
  • рисе, гречке;
  • фасоли, горохе;
  • арахисе, сухофруктах (особенно финиках).

Углеводы – обязательная составляющая быстрого роста мышц. Дело в том, что без насыщения организма углеводами развивается энергетическое голодание, человек чувствует быструю утомляемость и не способен выполнять курс тренировок в соответствующем объеме. Еще одной функцией углевода является стимулирование усваивания белка. В среде спортсменов он называется гейнер и углеводник. Главная задача этого компонента пищи – восполнение затраченной энергии и стимуляция набора мышц. Основные источники углеводов – крупы и овощи.

Жиры – кладезь незаменимых кислот, которые играют важную роль при построении белков. Жиры содержатся в орехах, семечках, морской рыбе и сливочном масле.

Препараты для увеличения мышечной массыспортивное питание для роста мышц

Понятие пищевые добавки подразумевает концентрированные смеси из основных пищевых элементов, прошедших специальную обработку, что позволяет им лучше восприниматься организмом человека:

  • 100% Whey Gold Standard
  • Syntha-6 от BSN
  • Creatine Powder от Optimum Nutrition
  • Serious Mass от Optimum Nutrition

Это лучшее спортивное питание для роста мышц профессиональных спортсменов. Оно разрешено спорт. федерациями и не станет проблемой при прохождении проверок на допинг. Необходимая дозировка прилагается во вкладышах либо размешается непосредственно на упаковке. Придерживаясь ее, спортсмен поможет организму получить максимум пользы от тренировок.

Результат спортивного питания

Правильное спортивное питание для роста мышц дает хороший результат в сжатые сроки даже у начинающих спортсменов, в отличие от непродуманного способа употребления пищи. Человек приобретает нужный вес, который легче поддерживать. Также уменьшается риск заболеваний и травм. После длительного перерыва в тренировках, правильное питание быстро приводит организм в активное состояние, восстанавливая его и очищая. От стандартной формы здорового питания спортивное отличается тем, что даже у начинающих суточная норма калорий увеличена на 20%. Релевантный выбор необходимого типа продуктов и пищевых добавок помогает достичь поставленных целей тренировки, увеличить мышечную массу и улучшить функционирование организма в целом.

Как набрать массы девушкам?

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