Тайминг питания в течение суток

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Человеческий организм умеет запасать углеводы и жиры, но практически не умеет запасать белок. Поэтому старайся распределять еду в течение дня так, чтобы в каждом приеме пищи было постоянное и равномерное количество белка, необходимого для обеспечения мышечного роста.

– Раздели приём белка, как минимум, на 4 основных приёма пищи с равными промежутками между ними.
– Дозировка белка в каждом приеме пищи должна быть не меньше 0,4–0,55 г на 1 кг общего веса.

Минимальная дозировка белка в приеме пищи, которая способствует построению мышечной массы после интенсивных тренировок, составляет 0,3 г на 1 кг веса.

То есть, если ты весишь 60 кг, то в каждом приеме пищи у тебя должно быть не менее 20 г белка, если твоя цель – сохранить результаты тренировок в зале.

Имей в виду, теория о том, что питаться нужно чаще и малыми порциями, после длительных исследований так и осталась теорией. Дробное питание не влияет ни на увеличение скорости обмена веществ, ни на похудение. Поэтому ешь столько раз в день, сколько тебе удобно, и когда удобно: хоть 3, хоть 5 раз в день – выбор только за тобой. Главное – обеспечить себя в течение суток необходимой нормой белка. Всё остальное имеет уже меньшее значение и выбирается на твоё усмотрение.

Распределение питания вокруг тренировки

Гораздо важнее плотно поесть за 1,5-2 часа до тренировки, чем спешить выпить протеиновый коктейль сразу после неё. Если ты поешь заранее, запасов аминокислот из еды хватит на белковый синтез с запасом и для тренировки, и на пару часов после неё. Следующий большой прием пищи с достаточным количеством белка должен быть не позже, чем через 2 часа после занятия в зале.

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