Θα πρέπει να καταναλώνουμε ένα πρωτεϊνούχο γεύμα η ρόφημα αμέσως μετά από μια προπόνηση;
Μύθος η πραγματικότητα:
Θα πρέπει να καταναλώνουμε ένα πρωτεϊνούχο γεύμα η ρόφημα αμέσως μετά από μια προπόνηση.
Ξεχάσατε να καταναλώσετε 30 γραμμάρια πρωτεΐνης αμέσως μετά την τελευταία σας προπόνηση; Καλά,τότε μπορείτε να πείτε αντίο στην πρόοδο σας! Ακούγεται σαν ένα αστείο, αλλά δεν μπορώ καν να σας πω πόσες φορές έχω ακούσει αυτά τα λόγια να εκφράζονται από το σύνολο των αθλουμένων στα γυμναστήρια.
Το λεγόμενο «αναβολικό παράθυρο” είναι το χρονικό διάστημα μετά την προπόνηση σας, όταν το σώμα σας είναι πιο δεκτικό να δεχτεί τα θρεπτικά συστατικά, ειδικά υδατάνθρακες και πρωτεΐνες και να τα παραδώσει στους μύες σας και να γίνει η ανάκτηση και η ανάρρωση. Ενώ κάποτε πίστευαν ότι αυτό το παράθυρο ήταν ανοιχτό μόνο για 30-60 λεπτά μετά την προπόνηση, τώρα ξέρουμε ότι υπάρχει για πολύ μεγαλύτερο χρονικό διάστημα. Στην πραγματικότητα, εκτείνεται αρκετές ώρες μετά την ολοκλήρωση της προπόνηση σας.
Όταν πρόκειται, για να δημιουργήσετε μυϊκή μάζα, δεν είναι τόσο σημαντικό όσο πίστευαν κάποτε ότι πρέπει αμέσως μετά την προπόνηση 30-60 λεπτά να πρέπει να λάβετε ένα πρωτεϊνούχο ρόφημα ή γεύμα. Αυτό που φαίνεται να είναι πιο σημαντικό είναι η ποσότητα της πρωτεΐνης που καταναλώνουμε όλη την ημέρα. Τακτικές δόσεις περίπου 30 γραμμάρια πρωτεΐνης είναι συνήθως επαρκή για την υποστήριξη της ανάπτυξης και της ανάκτησης των μυών σας. Παρά το γεγονός ότι η διατροφή μετά την προπόνηση είναι σημαντική (είναι η καλύτερη στιγμή να μεγιστοποιήσετε την ανάπτυξη των μυών σας, όταν η πρωτεϊνική σύνθεση είναι στο υψηλότερο σημείο) πρέπει να εστιάζετε σε ολόκληρη την ημέρα, παρά στα 30-60 λεπτά αμέσως μετά την προπόνηση σας.
Πρέπει η λήψη των θρεπτικών συστατικών να μην εστιάζετε μόνο αμέσως μετά την προπόνηση, αλλά το επόμενο διάστημα της μιας ημέρας μετά την τελευταία προπόνηση, σαφώς μετά την προπόνηση οι ώρες αντιπροσωπεύουν τον χρόνο της μεγίστης πρωτεϊνικής σύνθεσης MPS, ωστόσο θα πρέπει να δείξετε μεγάλη εστίαση και αφοσίωση στην λήψη πρωτεΐνης καθ’όλη την διάρκεια της επόμενης ημέρας
Καταλήγοντας αν νομίζετε ότι μετά την προπόνηση πίνοντας το πρωτεϊνικό σας ρόφημα σας κάνει πιο συνεπής τότε κάντε το, αλλά σίγουρα δεν είναι απαραίτητο να μετράτε τα λεπτά!
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