Колко много са важни макросите и калориите?
Много! Нека започнем с калориите … Те, когато си ги пресметнете, вижте калкулатора по-долу, покачват дали трябва да сте в дефицит или излишък от калории. Това ще определи, дали ще сваляте или покачвате тегло. Ще го поддържате, ако сте в баланс – приемате толкова, от колкото имате и нужда.
Макросите (протеин, мазнини и въглехидрати) са важни, защото:
- протеини – изграждат тъканите
- въглехидрати – запълват енергийните, гликогенови, нужди
- мазнините – необходими са за нашите стероидни хормони
Когато не знаем как и по колко протеин, мазнини или въглехидрати да яем, всъщност ние не знаем колко протеин ще ни трябва, за да се възстановим, колко въглехидрати ще ни трябват, за да попълним гликогена и … колко мазнини ни трябват, за да имамем добра хормонална среда – баланс.
Как се изчисляват в такъв случай калориите, след като са толкова важни?
Лесно. С калкулатор. Той, сметнете си вашите, е математическа формула, която включва:
- ръст
- моментно тегло
- години
- пол
- активност през деня
Тези неща, са преходни, най-малкото активността – например, ще имате седмици с 3 тренировки, такива без, което ще определи всеки път дори какви калории са ви нужни. Калорийният дефицит е ясен – за да отслабвате, трябва да сте в такъв, но отделен е въпроса и колко да е той? Това също се определя от целите! И обратното – калорийният излишък … за да покачвате чиста мускулна маса, не прекалявайте с него, излишъкът ако е голям, това може да “храни“ и мастните ви депа, което не е нужно.
Видео обобщение:
Подготвих и видео обобщение, с което желая да застана зад тези думи и споделен мой опит пред вас:
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И изводите трябва да са?
Правилни! Важно е да се следи както калорийната макрорамка, така и разпределението на макросите, в тази същатата макрорамка. Последното, определя и вида диета – такав с ниски въглехидрати (Ниско въглехидратна диета), с високи мазнин и т.н.
