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SEZONA “MASE” – KAKO POČETI?
10 Jul

SEZONA “MASE” – KAKO POČETI?

  Post By:       110 Comment(s)       SEZONA MASE KAKO POČETI 
Kada govorimo o pojmu “mase” – kako se to kod nas u žargonu kaže, veliki broj vježbača isti taj pojam veže sa velikom količinom hrane, ali nažalost nekvalitetne hrane. Klasični pristup izgradnji nove mišićne mase je taj da se unese što veći broj kalorija, kroz sve namirnice koje nam se nađu na stolu ili u hladnjaku.

Zašto takav pristup nije dobar?

Veliki broj kalorija ne znači i kvalitetan rast mišićne mase, pogotovo ne ako te iste kalorije unosimo iz hrane koja nema pravilan omjer nutrijenata kao što je junk food, fast food, razni slatkiši, sokovi i slično. Jednostavno, nije isto unositi 3000 kalorija iz kvalitetnih namirnica ili iz junk fooda. Da uzmemo dva potpuno identična rekreativca koja će se hraniti s ciljem da dobiju novu mišiću masu – onaj koji će se hraniti kvalitetnije – kvalitetnije će i napredovati! Toliko je jednostavno. Bez kvalitetne i čiste hrane nema ni kvalitetne i čiste mišićne mase.
Naravno da to ne znači da ćemo biti na “dijeti”, nego ćemo jesti iste namirnice kao i u fazi “definicije” iliti sagorijevanja masnog tkiva, samo u većoj količini i malo si češće možemo dopustiti neki cheat obrok koji će imati svoje prednosti i na fizičkoj i psihičkoj bazi. Uzmimo primjer da imamo tjedno 35 obroka i da recimo 3-4-5 obroka (ovisno o brzini metabolizma) tjedno zamijenom sa nekim cheat obrokom – to nam neće učiniti veliku štetu, a zasititi ćemo porive za nekom hranom ili jelom kojemu inače teško odolijevamo (sladoled, pizza, hamburger). Jako je bitan pravilan omjer i unos nutrijenata te ne treba pretjerivati sa ugljikohidratima, jer su ugljikohidrati samo i jedino izvor energije te nisu zaslužni za izgradnju nove mišićne mase. Ugljikohidrata ćemo naravno unositi više jer suprotno vjerovanju cilj nam i jesu teži treninzi kako bi ostvarili maksimalni mišićni rast.

KAKO KRENUTI?

Bitno je imati plan. Jako je teško dati bilo kakve okvirne smjernice koliko bi proteina, ugljikohidrata i masti pojedinac trebao unositi tijekom faze mase, jer je svatko od nas individualan i unos nutrijenata i kalorija ovisi o treninzima, potrošnji istih te naravno brzini metabolizma. Unos poteina bi trebao biti visok, ugljikohidrata i masti umjeren. Omjer koji se općenito i u velikoj većini slučajeva pokazao kao najbolji je 40% proteina, 30% ugljikohidrata i 30% masti. Nakon izračuna bazalnog metabolizma (minimalna količina enegije koja nam je potrebna za održavanje životnih funkcija) i potrošnje kalorija tijekom aktivnosti – dobiti ćemo broj kalorija koji nam je potreban za održavanje sadašnje kilaže ili forme. Uzmimo da je taj broj 3000 kalorija i njemu ćemo zbrojiti još 300-500 kalorija kako bi ostvarili što bolji rast mišićne mase bez dobivanja nepotrebnog masnog tkiva. Ako i kada primjetimo da stojimo na mjestu, jednostavno povećamo unos kalorija – sustavno jedan tjedan proteina, drugi masti, treći ugljikohidrata – naravno iz čistih izvora jer kvalitetna hrana = kvalitetna mišićna masa. Ako primjetimo da smo dobili previše masnog tkiva, jednostavno smanjimo unos kalorija ili povećamo intenzitet treninga. Smatram da je bitno voditi dnevnik prehrane, kako bi u svakoj situaciji mogli analizirati koji nam je unos kalorija i nutrijenata najviše i najbolje odgovarao.

ZAKLJUČAK

Izgradnja mišićne mase je spor proces tijekom kojeg je potrebno imati puno strpljenja i volje. Živimo u vremenu gdje bi svi sve preko noći, zbog čega i dolazi do mišljenja da je više – bolje. Kroz ovaj tekst sam pokušao dati smjernice, ali i savjete kako izbjegnuti one početničke greške, koje priznajem da sam i ja sam osobno nekada radio. Kada sve ovo prihvatimo kao način života i kada uživamo u novim izazovima i ostvarivanjima ciljeva, sigurno neće biti problem ostati dosljedan, ni na defniciji, a pogotovo ne na masi.

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