Kulturizmas.net diskusijų forumas

Svarbus dalykas, kuris reikalingas susidarant mitybos plana, tai susiskaiciuoti kcal ir maistines medziagas. Pasinaudokite sia internete laisvai prieinama skaiciuokle:
http://www.kalorijos.lt/skaiciuokle/

Kodėl rekomenduojama valgyt atitinkama kiekį riebalų:
A few references:

Fat Requirements
Fat is an energy substrate for low-intensity, longer-duration exercise. Fat supplies a concentrated calorie source to provide energy for the athlete. A diet that is too low in fat may limit performance by inhibiting intramuscular triglyceride storage, resulting in earlier fatigue during exercise.[34] Excess fat intake can increase fat stores and cause gastrointestinal discomfort before exercise. Conversely, inadequate fat intake can decrease serum testosterone concentration, decreasing muscle mass.[35] The recommendation for fat intake is weight (pounds) x 0.45 = number of grams of fat per day.[36] Sources of fat are listed in Table 8A-7.
From: DeLee: DeLee and Drez's Orthopaedic Sports Medicine, 3rd ed.

Links:
http://www.ncbi.nlm.nih.gov/pubmed/21455123
https://www.thieme-connect.com/ejournal … -1999-8838
http://www.jacn.org/cgi/reprint/19/3/345.pdf
http://home.trainingpeaks.com/articles/ … hlete.aspx
http://citeseerx.ist.psu.edu/viewdoc/do … p;type=pdf

So, overall, it seems intakes of ~ .45 to .5g per pound (or about 1g per kg) are recommended in order to maintain health and performance in an athlete, and that *usually* correlates with something between 20-30% if you stick to the other diet recommendations...

Is it a 'rule' that you are absolutely required to get that amount? No.
And is this intake 'essential' to maintain hormones / health / satiety? No.

Indeed, you can get away with lower fat intake... As per my recommendations - levels down to ~ .35 LEAN are ok.... [15% dietary intake].
But lower than this you run the risk of concequences such as:
- increased hunger
- increased fatigue/ decreased time to exhaustion
- increased risk of injury
- joint aches
- lower immunity
- lower testosterone levels (if very low intakes are seen)
- increased VLDL, and lower HDL + other negative health effects...
..... Not to mention dry skin and lack-luster hair.


You can also get away with higher intake (> 1.5, or even 2g per kg bodyweight), but unless your calorie intake is extreme, this can also put you at risk of:
- decreased endurance capacity and recovery in those involved in higher intensity sessions
- excess calories (easier to overeat fat)
- lower nutrient intake (if your overall intake of vitamins / minerals / fibre etc suffers)
.... and a few other things...

Bardo rašė:

http://img69.imageshack.us/img69/8578/kalorijos.jpg

palei sita skaicevima auginant mase paskaiciavau kad man angliu reiks 630g ? kazkaip dideli skaiciai bet skaicevimas darytas kaip labai aktyviam dirbanciam ir sportuojanciam zmogui