Temat: kreatyna dominator
ja ci moge podrzucic - Ira Wolinsky, Judy A. Driskell "Nutritional Ergogenic Aids"
ksiazka juz troche lat ma bo wydana byla w 2004 roku ale na temat hmb nic nowego sie raczej nie pojawilo /oprocz hmb jest tam szczegolowo opisany caly szereg suplementow/
oprocz wlasnego doswiadczenia autorzy bazuja na 9 wybranych badaniach /kryteria wyboru byly dosc ostre stad ograniczona ilosc badan/
wnioski
IV. Recommendations
Based on the combined published data, HMB has several benefits, and applications can be recommended for a broad range of people such as athletes, fitness enthusiasts, those simply with an active lifestyle and individuals experiencing unwanted muscle loss. Recommendations are based on the fact that HMB supplementation clearly augments strength and fat-free mass gains from resistance training, minimizes muscle damage and soreness and has been shown to improve endurance.
1. Well Trained Athletes
For a well-trained athlete who is accustomed to a high training volume, it is important to maintain a proper dosage of 38 mg of HMB per kg of body weight (2–5 grams of HMB per day) to minimize the muscle damage that occurs when training intensity or duration changes. For maximal gains, the addition of creatine to the HMB dose should be considered.
2. Casual Athlete and Fitness Enthusiast
A second group that would benefit from HMB supplementation are the fitness enthusiasts or casual athletes who frequently change their training routine through periods of low to moderate to high activity and often participate in strenuous single bouts of competitive activity such as road races, softball games, golf tournaments, etc. Supplementation of 3 grams of HMB per day should improve the gains experienced from either resistance or endurance training, as well as help minimize the muscle damage that occurs during those single bouts of strenuous of activity. Furthermore, HMB supplementation also provides an additive health benefit to exercise.
3. Active Lifestyle
People with an active lifestyle but who rarely participate in a set training regimen will profit mainly through the health benefits of HMB supplementation, but older adults may also benefit by reduced muscle loss and, potentially, muscle gains. Furthermore, supplementation of 3 grams of HMB per day a few weeks prior to and during planned times of strenuous activity (active vacation, golf outing, long hike, etc.) should minimize the muscle damage and soreness that is normally experienced following these activities. Lower doses of 1.5 to 2.0 grams per day may be sufficient, as the physical demands by this group are rather low.
[to tylko krotkie podsumowanie calego calego rozdzialu]
u nas hmb zyskalo zla slawe z powodu strasznie rozdmuchanej reklamy i bardzo wysokiej ceny
jest ono jednak dosc pozytecznym suplementem w bardzo wielu dyscyplinach sportu - nie wszyscy korzystaja z kreatyny i nie wszystkim zalezy na suplementach dzialajacych anabolicznie, niektorzy potrzebuja silnych antykatabolikow
skuteczne dawki to 5-10g w zaleznosci od wagi, intensywnosci treningow, obciazenia treningowego etc. - koszt 500g hmb w prochu to 80-90zl wiec miesiecznie wychodzi 30 - 50zl, co nie jest jakims mega wydatkiem
Piotr Rozwadowski edytował(a) ten post dnia 08.05.10 o godzinie 11:56