Tornare alla routine dopo le vacanze

(Slater e Phillips, 2011) (2014) claim that most bodybuilding athletes would respond best to consuming 2.3-3.1g/kg of lean body mass per day of protein, about 15-30% of estimated energy intake from fat, and the rest of calories in the form of carbohydrates. On the other hand (Lambert e Flynn, 2002) (2004) argue that bodybuilders should consume about 55-60% of their EEI (Estimated Energy Intake) in form of carbohydrates, about 25-30% in form of protein and the remaining 15-20% as fat, for both the off-season as well as the pre-contest phases (see table below).

Infine anche il consumo di fluido richiede un attento monitoraggio. Leiper, Carnie e Maughan (1996) esprimono che la quantità giornaliera di perdita di liquidi può superare i 3L nelle popolazioni inattive, e questo numero nelle popolazioni attive può quasi raggiungere fino a 5L.

Macronutrient(Slater e Phillips, 2011)(Lambert e Flynn, 2002)
ProteinCopia shortlink25-30% EEI
CarbohydrateRest55-60% EEI
Fat15-30% EEI15-20% EEI

When it comes to the third macronutrient that is fat it is important to find the optimal range for the individual athlete as excess dietary fat (especially saturated) can increase the occurrence of coronary artery disease whilst an intake below requirements can result in a reduction in circulating testosterone, which is extremely counter-productive. That is why (Lambert e Flynn, 2002) (2004) recommends an intake of fat that would comprise 15-20% of the athletes’ off-season and pre-contest diet.

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References:

(Lambert, Frank e Evans, 2004)

Helms, Aragon e Fitschen

Il cibo fresco è il cibo migliore !

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