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Borba sa kilama (kako ih dobit)??
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mrvica77 View Drop Down
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    Posted: 12 Studeni 2009 at 20:51
  Pozdrav svima!

Imam 23 godine,visoka š65cm i 48 kg...moj problem su naravno kile. bavim se sportom;košarkom i potrebne su mi kile, bar 2-3 a nikako ih dobijem. Treniram svaki dan,a idem i na plivanje(zbog koljena) i u teretanu...

jedem 2 dorucka,zobene naravno , i int.pecivo..pijem protein...
najviše jedem za veceru kad dođem s treninga jer sam gladna ko pas...kažu ako jedeš navecer debljaš se ali to u mom slucaju nije istina..Imate li kakav savjet?? koliko puta cesto da jedem i kakvu hranu...?? hvala unaprijed...
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davor23 View Drop Down
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Ti puno treniras i moras jesti puno..

Procitaj na forumu FIT FAQ i sastavi si osnovni jelovnik, i onda ga napisi ovdje , pa cemo vidjeti sto se moze doraditi..

A jedi puno i gotovo.. jedi dosta kompleksnih ugljikohirata, bez toga neces se kvalitetno udebljat..
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Points: 4357 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Iluvatar Quote  Post ReplyReply Direct Link To This Post Posted: 12 Studeni 2009 at 23:41
  Dobro davor kaže, moraš jesti puno, napravi jelovnik otprilike pa cemo vidjeti
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mrvica77 View Drop Down
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  hm ovako nešto...

D- zobene s mlijekom  i banana (sve zmiksano)
PLIVANJE I TERETANA-protein

M- integralno pecivo i posni sir, i vocka/jogurt
R- piletina i int. riža/tjestenina i salata,povrce(brokula,kelj,karfiol..)
M-vocni shake(ubacim banane,mlijeko,zobene,malo meda...)
TRENING(košarka)-protein
V-posni sir i jogurt i pecivo int.

e sad to mi se cini nekako malo...inace ne jedem ribu..ovako nešto slicno sam inace jela ali bez posnog sira,to mi je novo...

uzimam i još taj protein, mislim da je whey i pijem vitamin c i omegu 3 jer ne jedem ribu...
a zanima me i glutamin...da li je to dobro mješati sa svime ovim??


Ima li nade za mene??

hvala
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davor23 View Drop Down
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 13 Studeni 2009 at 17:22
Glutamin je uvijek dobar za oporavak.. uz protein, ubaci dekstrozu nakon treninga..

Cuj, to su dva trening u danu.. ti sat i pol nakon svakog treninga bi trebala pojesti oko š50-200g mesa sa 50-š00g rize ili paste..  malo je to ugljikohidrata sto ti konzumiras s obzirom na broj treninga..

Probaj jesti pastu, i to dnevno po 200g barem..uz zob za dorucak i ova peciva mislim da bi ti pasta pomogla.. i naravno spomenuta dekstroza..
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mrvica77 View Drop Down
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Points: 3 		Post Options Post Options   Thanks (0) Thanks(0)   Quote mrvica77 Quote  Post ReplyReply Direct Link To This Post Posted: 13 Studeni 2009 at 17:46
  a joj, dekstroza(g.šecer) to imam, onaj iz DM-a... hvala na savjetima,bacam se na posao.....ako zapnem,javljam se opet!!
thanx
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  Moze moze..sretno..pozz
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 mrvica ja bi tu još malo veceru podebljala - pogotovo jer je poslije treninga, znaci opet pašta, riža, krumpir itd. s nekim proteinima, a onda bi prije spavanja utrpala posni sa bademima ili kikirikijem recimo...mislim da bi onda kilice malo lakše dolazile :)

Imaš dosta treninga, a premalo jedeš...ovo je super jelovnik za nekoga ko umjereno trenira, a ti imaš i košarku, i plivanje i teretanu..a još ti kile trebaju...ma lupaj po ugljikohidratima, da bar ja mogu

a što se tice glutamina...mislim da ti ne treba..
"To lead the orchestra, you have to turn your back on the crowd."

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Originally posted by davor23 davor23 wrote:

Glutamin je uvijek dobar za oporavak.. uz protein, ubaci dekstrozu nakon treninga..


Na osnovu cega to tvrdiš?

Kao što davora kaže, stvar je u kolicinama, unos proteina izracunaj na temelju whey-a, sira i mesa i to nema potrebe da prelazi 2 g/kg tjelesne mase! Digni UH  i to je to.. naravno... novce od glutamina na omegu 3
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Points: 7174 		Post Options Post Options   Thanks (0) Thanks(0)   Quote davor23 Quote  Post ReplyReply Direct Link To This Post Posted: 14 Studeni 2009 at 10:37
Originally posted by Iluvatar Iluvatar wrote:

Originally posted by davor23 davor23 wrote:

Glutamin je uvijek dobar za oporavak.. uz protein, ubaci dekstrozu nakon treninga..


Na osnovu cega to tvrdiš?

Kao što davora kaže, stvar je u kolicinama, unos proteina izracunaj na temelju whey-a, sira i mesa i to nema potrebe da prelazi 2 g/kg tjelesne mase! Digni UH  i to je to.. naravno... novce od glutamina na omegu 3


Pa ako imas 2 treninga u danu, preporucljivo bi biti biti glutamin.. sto ne? ipak pomaze oporavku..
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Points: 4357 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Iluvatar Quote  Post ReplyReply Direct Link To This Post Posted: 14 Studeni 2009 at 15:39
Pitam, na  osnovu cega tvrdiš da pomaže u oporavku, jer.. ne pomaže
Mogao bi i ti procitati moj tekst o suplementima
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davor23 View Drop Down
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  Najnovija istraživanja potvrđuju ranija nagađanja da glutamin pomaže i ubrzava oporavak mišica nakon iscrpljujucih treninga i natjecanja te nakon drasticnih kura mršavljenja. Kada se uzima sam, glutamin provocira punjenje glikogena u mišicima kao i drugi ugljikohidrati. Kada se glutamin doda u napitak s ugljikohidratima, provocira se inzulin i resinteza glikogena u jetri i mišicima. Iz toga proizlazi da bi tempo natjecanja kakav je primjerice na teniskim turnirima zahtijevao redovno konzumiranje glutamina

Preuzeto s fitness.com.hr
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Points: 4357 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Iluvatar Quote  Post ReplyReply Direct Link To This Post Posted: 14 Studeni 2009 at 16:33
Originally posted by davor23 davor23 wrote:

  Najnovija istraživanja potvrđuju ranija nagađanja da glutamin pomaže i ubrzava oporavak mišica nakon iscrpljujucih treninga i natjecanja te nakon drasticnih kura mršavljenja. Kada se uzima sam, glutamin provocira punjenje glikogena u mišicima kao i drugi ugljikohidrati. Kada se glutamin doda u napitak s ugljikohidratima, provocira se inzulin i resinteza glikogena u jetri i mišicima. Iz toga proizlazi da bi tempo natjecanja kakav je primjerice na teniskim turnirima zahtijevao redovno konzumiranje glutamina

Preuzeto s fitness.com.hr


.....Fortunately, the two studies performed with bodybuilders using relatively high dosages of glutamine (0.3g/kg/d and 0.9g/kg lean mass/d) reported no side effects of any kind.(2, 7) What is unfortunate is that the authors of these studies also showed no positive effect of any kind!

Primjetiti da su doze u studiji išle i do 50 + grama dnevno


Bottom Line

Glutamine is good for hospital patients and rich people with money to waste. If youRš7;re involved in resistance training and already have proper post workout nutrition, along with a moderate carb intake, then glutamine probably wonRš7;t do anything for you. In fact, none of the proposed theories dealing with glutamine supplementation have worked out in the athletic world. ItRš7;s also one of the most expensive supplements around (simply based on dosage recommendations), so itRš7;s way too costly to use for personal experimentation Rš2; especially when the updated scientific literature doesnRš7;t support the theories.


David J. Barr, CSCS, MSc. Candidate, is a Varsity Strength and Conditioning Coach at the University of Waterloo.


References

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Glutamine: a potentially useful supplement for athletes. Can J Appl Physiol š999 Feb;24(š):š-š4

2. Antonio J, Sanders MS, Kalman D, Woodgate D, Street C.

The effects of high-dose glutamine ingestion on weightlifting performance. J Strength Cond Res 2002 Feb;š6(š):š57-60

3. Boelens PG, Nijveldt RJ, Houdijk AP, Meijer S, van Leeuwen PA.

Glutamine alimentation in catabolic state. J Nutr 200š Sep;š3š(9 Suppl):2569S-77S; discussion 2590S

4. Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ.

Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise. J Appl Physiol š999 Jun;86(6):š770-7

5. Bruce M, Constantin-Teodosiu D, Greenhaff PL, Boobis LH, Williams C, Bowtell JL.

Glutamine supplementation promotes anaplerosis but not oxidative energy delivery in human skeletal muscle. Am J Physiol Endocrinol Metab 200š Apr;280(4):E669-75

6. Bush JA, Dohi K, Mastro AM, Volek J, Lynch JM, Triplett-McBride, Putukian M, Sebastianelli WJ, Newton RU, Hakkinen K, Krcmer WJ. Exercise and recovery responses of lymphokines to heavy resistance exercise J Str Cond Res 2000 š4(3) 344-349

7. Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer T.

Effect of glutamine supplementation combined with resistance training in young adults. Eur J Appl Physiol 200š Dec;86(2):š42-9

8. Castell LM, Poortmans JR, Newsholme EA.

Does glutamine have a role in reducing infections in athletes? Eur J Appl Physiol Occup Physiol š996;73(5):488-90

9. Castell LM, Newsholme EA.

The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition š997 Jul-Aug;š3(7-8):738-42

š0. Castell LM.

Can glutamine modify the apparent immunodepression observed after prolonged, exhaustive exercise? Nutrition 2002 May;š8(5):37š-5

šš. Fang CH, James JH, Fischer JE, Hasselgren PO.

Is muscle protein turnover regulated by intracellular glutamine during sepsis? JPEN J Parenter Enteral Nutr š995 Jul-Aug;š9(4):279-85

š2. Hammarqvist F, Wernerman J, von der Decken A, Vinnars E.

Alanyl-glutamine counteracts the depletion of free glutamine and the postoperative decline in protein synthesis in skeletal muscle. Ann Surg š990 Nov;2š2(5):637-44

š3. Hankard RG, Haymond MW, Darmaun D.

Effect of glutamine on leucine metabolism in humans. Am J Physiol š996 Oct;27š(4 Pt š):E748-54

š4. Hickson RC, Czerwinski SM, Wegrzyn LE.

Glutamine prevents downregulation of myosin heavy chain synthesis and muscle atrophy from glucocorticoids. Am J Physiol š995 Apr;268(4 Pt š):E730-4

š5. Hiscock N, Pedersen BK.

Exercise-induced immunodepression- plasma glutamine is not the link. J Appl Physiol 2002 Sep;93(3):8š3-22

š6. Humbert B, Nguyen P, Dumon H, Deschamps JY, Darmaun D.

Does enteral glutamine modulate whole-body leucine kinetics in hypercatabolic dogs in a fed state? Metabolism 2002 May;5š(5):628-35

š7. Jepson MM, Bates PC, Broadbent P, Pell JM, Millward DJ.

Relationship between glutamine concentration and protein synthesis in rat skeletal muscle. Am J Physiol š988 Aug;255(2 Pt š):Eš66-72

š8. Lacey JM, Wilmore DW.

Is glutamine a conditionally essential amino acid? Nutr Rev š990 Aug;48(8):297-309

š9. Lobley GE, Hoskin SO, McNeil CJ.

Glutamine in animal science and production. J Nutr 200š Sep;š3š(9 Suppl):2525S-3šS; discussion 2532S-4S

20. Low SY, Taylor PM, Rennie MJ.

Responses of glutamine transport in cultured rat skeletal muscle to osmotically induced changes in cell volume. J Physiol š996 May š;492 ( Pt 3):877-85

2š. MacLennan PA, Brown RA, Rennie MJ.

A positive relationship between protein synthetic rate and intracellular glutamine concentration in perfused rat skeletal muscle. FEBS Lett š987 May 4;2š5(š):š87-9š

22. MacLennan PA, Smith K, Weryk B, Watt PW, Rennie MJ.

Inhibition of protein breakdown by glutamine in perfused rat skeletal muscle. FEBS Lett š988 Sep š2;237(š-2):š33-6

23. Olde Damink SW, de Blaauw I, Deutz NE, Soeters PB.

Effects in vivo of decreased plasma and intracellular muscle glutamine concentration on whole-body and hindquarter protein kinetics in rats. Clin Sci (Lond) š999 Jun;96(6):639-46

24. Petersson B, von der Decken A, Vinnars E, Wernerman J.

Long-term effects of postoperative total parenteral nutrition supplemented with glycylglutamine on subjective fatigue and muscle protein synthesis. Br J Surg š994 Oct;8š(š0):š520-3

25. Shabert JK, Winslow C, Lacey JM, Wilmore DW.

Glutamine-antioxidant supplementation increases body cell mass in AIDS patients with weight loss: a randomized, double-blind controlled trial. Nutrition š999 Nov-Dec;š5(šš-š2):860-4

26. van Hall G, Saris WH, van de Schoor PA, Wagenmakers AJ.

The effect of free glutamine and peptide ingestion on the rate of muscle glycogen resynthesis in man. Int J Sports Med 2000 Jan;2š(š):25-30

27. Varnier M, Leese GP, Thompson J, Rennie MJ.

Stimulatory effect of glutamine on glycogen accumulation in human skeletal muscle. Am J Physiol š995 Aug;269(2 Pt š):E309-š5

28. Vom Dahl S, Haussinger D.

Nutritional state and the swelling-induced inhibition of proteolysis in perfused rat liver. J Nutr š996 Feb;š26(2):395-402

29. Wusteman M, Tate H, Elia M.

The use of a constant infusion of [3H]phenylalanine to measure the effects of glutamine infusions on muscle protein synthesis in rats given turpentine. Nutrition š995 Jan-Feb;šš(š):27-3š

30. Zachwieja JJ, Witt TL, Yarasheski KE.

Intravenous glutamine does not stimulate mixed muscle protein synthesis in healthy young men and women. Metabolism 2000 Dec;49(š2):š555-60

3š. Zorzano A, Fandos C, Palacin M.

Role of plasma membrane transporters in muscle metabolism. Biochem J 2000 Aug š;349 Pt 3:667-88


  

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Lega View Drop Down
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Points: 1903 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Lega Quote  Post ReplyReply Direct Link To This Post Posted: 14 Studeni 2009 at 16:35
 
Quote
.....Fortunately, the two studies performed with bodybuilders using relatively high dosages of glutamine reported no side effects of any kind. What is unfortunate is that the authors of these studies also showed no positive effect of any kind!

 


Zanimljivo!
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davor23 View Drop Down
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  Bas da zanimljivo..
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Points: 4357 		Post Options Post Options   Thanks (0) Thanks(0)   Quote Iluvatar Quote  Post ReplyReply Direct Link To This Post Posted: 14 Studeni 2009 at 16:54
Glutamin je skup, žao mi je vidjeti da ljudi odvajaju novce za nešto što jednostavno... ne funkcionira kako bi trebalo 
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