Ako nabrať svalovú hmotu

Erik Kerpčár Jedálniček, Powerlifting 4773 Comments

Téma, ktorá už bola 100krát spomínaná, či rozoberaná na iných portáloch, v knihách a rôznych diskusiách. Pravdepodobne ani nie je potreba o tom písať ďalších pár odstavcov, no vyzerá to tak, že je to ešte stále populárna téma. Nabrať hmotu (obzvlášť svalovú) je zdĺhavý proces, vyžadujúci najmä poriadnu dávku trpezlivosti, pracovnej morálky, etikety, bombardovanie svojho tela nejakou formou pohybu – myslím pohybu, ktorý vytvára svalový stres a vyžaduje zvýšenú svalovú činnosť, teda chôdza sa medzi takýto pohyb neradí (sorry) a poriadnu dávku disciplíny.

S moderným prístupom k stravovaniu a metódami ako IIFYM (if it fits your macros) si človek snáď už jednoduchšiu cestu k naberaniu „hmoty“, o ktorej kvalite sa vyjadrujem pomerne skepticky, vydláždiť nemohol. Jesť, čo chcem a ak si pri tom splním bielkovinové kvóty, ktoré odo mňa vyžaduje aplikácia v mojom novom iphone, budem vyzerať ako Ronnie Coleman mínus steroidy, čo je stále ku**a dobre!  Dám si pizzu, zajem horalkou, zapijem kofolou (tuky mám už splnené, sacharidy doženiem MCkáčom) a večer odlietam na Arnolda do Colombusu.

Prepáčte za sarkazmus, no mám taký pocit, že táto metóda vás pomaly zabíja zvnútra aj keď navonok možno vyzeráte úžasne. Ale áno, je to spôsob, ako na to, takisto ako udržiavať výdatnú stravu v podobe plnohodnotného bielkovinového zdroja – mäsa, najlepšie BIO, ale kto má na to peniaze, kvalitného sacharidu, ako sú zemiaky a rôzne formy ryže a zeleniny, čo mi, ak sa pomodlím, snáď dodá viac vitamínov a minerálov ako horalka (no hate, horalky mám rád!).

Priberanie svalovej hmoty je obzvlášť jednoduché. Zoberte si papier a pero, napíšte naň veľkým tlačením písmom slovo „KALÓRIE“ a prilepte ho páskou na stred dverí. Všetko je o kalóriách, kalorických hodnotách jedál, ktoré jeme alebo jedál, ktoré by sme chceli jesť (áno, tento životný štýl je miernou askézou). Naberanie je ako matematika. Počítate rovnicu, v ktorej sa nemáte ako pomýliť. Dobre, možno to úplne ako matematika nie je. Pri tejto metóde je dôležité zistiť číslo denného kalorického príjmu, pri ktorom sa naše telo nemení, t.j. nepriberáme ani nechudneme, nemenia sa nám silové výkony a keďže nám ide len o jedno (možno o 2), tak toto číslo môžeme nazvať bazálnym. Tu platí staré známe pravidlo; ak chceš pribrať, prihoď k tomuto číslu +300/500kcal/deň. Pri chudnutí to platí presne obrátene, teda -300/500kcal/deň. Naše „bazálne“ číslo získate veľmi jednoducho. Stačí navštíviť google a napísať niečo v zmysle „výpočet denného príjmu kalórií“. Určite vám to vyhodí cez 10 000 výsledkov, z ktorých budete hľadieť max. na prvých 5, v ktorých zaručene nájdete odkaz na nejakú formu tabuľky, pomocou ktorej si toto číslo vyrátate.

Pre matematických ne-entuziastov tu máme aj jednoduchú metódu zvanú: Používaj svoj zrak. Naozaj to funguje! Ak stojíte obnažený pred zrkadlom a zdá sa vám, že na brušku máte z výstavného 6-packu želatínový 3,5-pack, potom by ste mali ubrať z kalorického príjmu nejaké tie kalórie (preferovane zo sacharidov/tukov).

Výber potravín je už snáď každému jasný. Výborná správa pre komunitu vegetariánov! Nie je pravda, že bez mäsa sa to nedá! V skutočnosti má naše telo dlhý tráviaci trakt, ktorý sa nachádza u bylinožravcov. Áno, pravda bolí! Nie si taký predátor, ako si myslíš. Podstatné je prijať komplexnú bielkovinu. Mäso je považované za komplexnú bielkovinu. Vegetariáni na to musia trošku inak, musia ju prijať z viacerých zdrojov, napr. kombinácia celozrnného tmavého pečiva s arašidovým maslom dodá kompletné spektrum aminokyselín, teda komplexnú bielkovinu. Pre mäsožrútov je to samozrejme mäso, hocijaké – hovädzie, kuracie, morčacie, konské, psie, rybacie,…skrátka mäso. To je naša primárna potravina.

Sekundárnou potravinou budú tuky. Tuky sú pre náš organizmus vážne, vážne, vážne dôležité. Dovoľte mi predstaviť niekoľko bodov (Tuk je náš kamarát):

  • najbohatší zdroj energie (1 g tuku = 39 kJ),
  • zásobný zdroj
  • zdroj esenciálnych mastných kyselín
  • súčasť membránových štruktúr a funkčný vývoj a správna funkcia CNS, sietnice
  • funkcia v imunitnom systéme
  • vstrebávanie v tukoch rozpustných vitamínov
  • prevencia ochorení
  • zlepšujú chuť a senzorickú textúru potravín
  • termoregulácia
  • mechanická ochranná funkcia (obaľujú orgány)

Zdroje tuku nemusíte nejako príliš riešiť, je ho dosť v hovädzom a bravčovom mäse, v slepačích vajciach, v niektorých rybách (losos). Iné zdroje môžu byť: rybí olej a olej všeobecne, avokádo či arašidové maslo, samozrejme, zdrojov je oveľa viac.

Terciálnou potravinou budú sacharidy. Sacharidov je všade pok***t. Dámy a páni, všetko chutné je tvorené sacharidmi a vo všetkom chutnom ich je pok***t. My sa však s pevnou vôľou odvrátime od pokušenia, nezlyháme a dáme si zemiaky, ryžu alebo vločky a celozrnné pečivo. Dôležité upozornenie: jedzte s mierou. 2 kôpky ryže k jednému jedlu úplne stačia (teda ak ich máte tak 5-6, čo by ste mali mať).

Predposlednou zložkou stravy budú vitamíny a minerály a zelenina. Tie sú obsiahnuté v zelenine a vo všetkom už spomínanom. Najvýznamnejší vitamínový deficit sa objavuje pri vitamíne D. Odporúčam zahrnúť jeho okamžitú supplementáciu, pretože ním najskôr trpíte aj vy.

Samostatnou zložkou je u mňa mlieko. Surové, biele mlieko od kravy. Jeho pravidelné denné popíjanie považujem za jeden z najlepších možných spôsobov ako zvýšiť kalorický príjem a nezaťažovať pri tom tráviacu sústavu – tú potrebujeme na rozkladanie mäsa predsa! Mlieko je aj jednou z najpodceňovanejších potravín v našom jedálničku. Nerobte túto chybu.

Snáď sme vám objasnili, že naberať a chudnúť je vážne, vážne, vážne veľmi jednoduché a opäť by som len zopakoval úvod článku, takže si ho odporúčam prečítať ešte raz.

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