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Дневна нужда протеин - 0.75 х LeanBodyMass in pounds - 64 гр
Activity level Protein intake (g/lb)
No activity- .75 Aerobics only .75 Weights * 1g.
Когато тренирам, ще си набавям допълнителната нужда от аминокиселини с глутамин, BCAA, креатин.
I want people consuming at least 100 grams of carbohydrate per day at maintenance. There are a number of reasons I’m picking 100 g/day as the bottom end minimum. First and foremost, at least this many carbs is needed to upregulate thyroid hormone which helps get metabolic rate up and running again. As well, since leptin appears to be sensitive to carbohydrate intake (along with total calories), raising carbs will help raise leptin further helping to fix metabolic rate. This is especially important for people taking a 2 week diet break but also for people looking at long-term maintenance. Finally, 100 g/day will just avoid ketosis, at least in inactive people. Now, this isn’t to say that I think being in ketosis is necessarily bad or dangerous but we simply don’t know the extended long-term
effect of ketosis.grams/day. That’s 100 grams regardless of bodyweight, activity, or anything else. You may end up at a higher carbohydrate intake because of other factors, but you won’t ever go lower.
Ok, the next thing is to add an additional amount of carbs by using one of the multipliers below. So if you’re sedentary, your multiplier is zero, if you’re lightly active, use 0.5, moderately active, 1, etc. What you’re going to do is multiply your
current lean body mass in pounds by that multiplier factor and then add that number to the 100 grams baseline. При мен, когато тренирам 85 LBM*0,5=42 или общо 142 г. Anyone who is in the sedentary activity level regardless of LBM will be eating only the baseline 100 grams per day of carbs.
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