{"id":4800,"date":"2024-07-15T06:55:36","date_gmt":"2024-07-15T06:55:36","guid":{"rendered":"https:\/\/vaklife.com\/?p=4800"},"modified":"2024-07-15T06:56:14","modified_gmt":"2024-07-15T06:56:14","slug":"effective-muscle-building-the-significance-of-protein-diet-and-exercise","status":"publish","type":"post","link":"https:\/\/vaklife.com\/lv\/efektiva-muskulu-veidosana-olbaltumvielu-dietas-un-vingrinajumu-nozime\/","title":{"rendered":"Efekt\u012bva musku\u013cu veido\u0161ana: Prote\u012bna, di\u0113tas un vingrin\u0101jumu noz\u012bme: prote\u012bna, di\u0113tas un vingrin\u0101jumu noz\u012bme."},"content":{"rendered":"

<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Liel\u0101k\u0101 da\u013ca cilv\u0113ku, visticam\u0101k, teiktu, ka viss, kas nepiecie\u0161ams, lai ieg\u016btu musku\u013cus, ir pat\u0113r\u0113t p\u0101rpiln\u012bba olbaltumvielu. Protams, olbaltumvielas ir \u013coti svar\u012bgas. Galu gal\u0101 j\u016bsu organismam uztur\u0101 ir nepiecie\u0161ams pietiekami daudz olbaltumvielu, lai nodro\u0161in\u0101tu to ar celtniec\u012bbas blokiem, kas nepiecie\u0161ami musku\u013cu masas att\u012bst\u012bbai. Galu gal\u0101 musku\u013ci veidojas no olbaltumviel\u0101m. Ta\u010du tikai ar olbaltumviel\u0101m tas neizdosies. J\u0101\u0146em v\u0113r\u0101 ar\u012b p\u0101r\u0113jais treni\u0146u un uztura pl\u0101ns.<\/p>\n\n\n\n

K\u0101p\u0113c musku\u013cu veido\u0161anai nepiecie\u0161ams ne tikai prote\u012bns<\/strong><\/p>\n\n\n\n

Daudzi cilv\u0113ki, kas cen\u0161as ieg\u016bt musku\u013cus, vienlaikus v\u0113las samazin\u0101t \u0137erme\u0146a tauku daudzumu. Tom\u0113r reiz\u0113m metodes, ko vi\u0146i izmanto \u0161o m\u0113r\u0137u sasnieg\u0161anai, ir pretrun\u0101 viena ar otru. Vi\u0146i pat\u0113r\u0113 daudz olbaltumvielu, kam kop\u0101 ar sp\u0113ka vingrojumu programmu vajadz\u0113tu palielin\u0101t lieso masu. Tom\u0113r, cen\u0161oties k\u013c\u016bt \"saraust\u012btiem\", cilv\u0113ki var ar\u012b krasi samazin\u0101t kop\u0113jo uz\u0146emto kaloriju daudzumu.<\/p>\n\n\n\n

Tas var\u0113tu rad\u012bt ba\u017eas. Ja krasi samazin\u0101siet uz\u0146emto kaloriju daudzumu, da\u013ca olbaltumvielu tiks sadedzin\u0101tas k\u0101 degviela, nevis veicin\u0101s musku\u013cu aug\u0161anu. T\u0101p\u0113c, lai efekt\u012bvi palielin\u0101tu musku\u013cu masu, jums ir j\u0101p\u0101rliecin\u0101s, ka sa\u0146emat atbilsto\u0161u uzturvielu un pietiekamu daudzumu kaloriju, lai atbalst\u012btu savu aktivit\u0101ti.<\/p>\n\n\n\n

Og\u013chidr\u0101tu izmanto\u0161ana par degvielu<\/strong><\/p>\n\n\n\n

    <\/ol>\n\n\n\n

    Iesp\u0113jams, ka bodybuilderi k\u013c\u016bdaini uzskata og\u013chidr\u0101tus par ienaidniekiem. Patiesi, cukurs un \u013coti p\u0101rstr\u0101d\u0101ti og\u013chidr\u0101ti reti sniedz labumu organismam. Ta\u010du atbilsto\u0161a veida og\u013chidr\u0101ti veicina ar ener\u0123iju saist\u012btas darb\u012bbas, piem\u0113ram, musku\u013cu kontrakciju.<\/p>\n\n\n\n

    Labas og\u013chidr\u0101tu ieguves vietas ir \u0161\u0101das: pilnv\u0113rt\u012bgi graudaugi.
    Aug\u013ci, d\u0101rze\u0146i un pupi\u0146as<\/p>\n\n\n\n

    Ja neuz\u0146emat pietiekami daudz og\u013chidr\u0101tu, lai uztuvin\u0101tu treni\u0146u, risk\u0113jat sadedzin\u0101t da\u013cu olbaltumvielu, ko uz\u0146emat. T\u0101p\u0113c p\u0101rliecinieties, ka j\u016bsu uztur\u0101 ir pietiekami daudz kvalitat\u012bvu og\u013chidr\u0101tu, lai nov\u0113rstu \"sveces dedzin\u0101\u0161anu abos galos\".<\/p>\n\n\n\n

    Ieg\u016bt da\u017eas labas taukus.<\/strong><\/p>\n\n\n\n

    Da\u017ei sportisti da\u017ek\u0101rt nepietiekami nov\u0113rt\u0113 uztur\u0101 eso\u0161o tauku v\u0113rt\u012bbu. Tauki, t\u0101pat k\u0101 og\u013chidr\u0101ti, var\u0113tu b\u016bt nepamatoti negat\u012bvi v\u0113rt\u0113ti. Ir \u013coti svar\u012bgi nelielos daudzumos lietot pareizus taukus. Tas ir t\u0101p\u0113c, ka organisms nesp\u0113j sara\u017eot da\u017eas no svar\u012bg\u0101kaj\u0101m tauksk\u0101b\u0113m, kas kalpo par uztura lip\u012bdu pamatelementiem. Musku\u013cu \u0161\u016bnas un visas citas \u0161\u016bnu membr\u0101nas ir atkar\u012bgas no tauksk\u0101b\u0113m k\u0101 b\u016btiskas strukt\u016bras sast\u0101vda\u013cas. \u0136ermenis izmanto taukus k\u0101 degvielu ilgsto\u0161as, vid\u0113ji intens\u012bvas fizisk\u0101s slodzes laik\u0101. Tie\u0161i \u0161\u0101du treni\u0146u var izmantot kop\u0101 ar sp\u0113ka treni\u0146u programmu, lai palielin\u0101tu musku\u013cu masu un samazin\u0101tu \u0137erme\u0146a tauku daudzumu.<\/p>\n\n\n\n

    Labi tauku avoti ir \u0161\u0101di:<\/p>\n\n\n\n

    S\u0113klas un rieksti
    treknas zivis
    Avokado ar ol\u012bve\u013c\u013cu<\/p>\n\n\n\n

    Laiks un olbaltumvielu pat\u0113ri\u0146\u0161 ir \u013coti svar\u012bgi.<\/strong><\/p>\n\n\n\n

    Olbaltumvielas ir \u013coti svar\u012bgas musku\u013cu veido\u0161an\u0101, ta\u010du to uz\u0146em\u0161anas laiks ir tikpat svar\u012bgs k\u0101 daudzums, kad runa ir par musku\u013cu veido\u0161anu.<\/p>\n\n\n\n

    Olbaltumvielu pat\u0113ri\u0146\u0161 un sp\u0113ka treni\u0146i veicina musku\u013cu olbaltumvielu sint\u0113zes (MPS) procesu. T\u0101p\u0113c cilv\u0113kiem, kuri v\u0113las palielin\u0101t svaru, j\u0101cen\u0161as katr\u0101 \u0113dienreiz\u0113 un uzkod\u0101 dienas laik\u0101 uz\u0146emt vien\u0101du olbaltumvielu daudzumu. Sal\u012bdzin\u0101jum\u0101 ar parast\u0101ku sh\u0113mu, kad no r\u012bta tiek uz\u0146emts minim\u0101ls olbaltumvielu daudzums, pusdien\u0101s - nedaudz vair\u0101k, bet vakari\u0146\u0101s - iev\u0113rojams olbaltumvielu daudzums, \u0161\u0101dos apst\u0101k\u013cos MPS ir liel\u0101ka. Turkl\u0101t 25 gramu olbaltumvielu uzkoda pirms gul\u0113tie\u0161anas var pal\u012bdz\u0113t veicin\u0101t MPS nakt\u012b.<\/p>\n\n\n\n

    MPS b\u016btisk\u0101kie pamatelementi ir atrodami gan augu, gan dz\u012bvnieku izcelsmes olbaltumvielu avotos. Tom\u0113r, t\u0101 k\u0101 da\u017e\u0101das olbaltumvielas sagremojas un uzs\u016bcas at\u0161\u0137ir\u012bgi \u0101tri, da\u017e\u0101du olbaltumvielu avotu lieto\u0161ana var nodro\u0161in\u0101t ilg\u0101ku aminosk\u0101bju non\u0101k\u0161anu organism\u0101. Piem\u0113ram, piena produktos ir divas olbaltumvielas: kaze\u012bns un s\u016bkalas. Sportisti bie\u017ei lieto piena olbaltumvielas, jo t\u0101s nodro\u0161ina ilgsto\u0161u aminosk\u0101bju izdal\u012b\u0161anos ilg\u0101k\u0101 laika period\u0101. S\u016bkalas tiek uzskat\u012btas par \"\u0101tras iedarb\u012bbas\" olbaltumviel\u0101m, bet kaze\u012bnam nepiecie\u0161ams ilg\u0101ks laiks, lai organisms t\u0101s uzs\u016bktu.<\/p>\n\n\n\n

    Ta\u010du, lai ieg\u016btu musku\u013cu masu, nav nepiecie\u0161amas dz\u012bvnieku olbaltumvielas. Ve\u0123et\u0101rie\u0161i un veg\u0101ni var ieg\u016bt pietiekamu daudzumu olbaltumvielu, lai atbalst\u012btu musku\u013cu att\u012bst\u012bbu, ja vi\u0146i to pl\u0101no un piev\u0113r\u0161 uzman\u012bbu kop\u0113jam uz\u0146emtajam daudzumam.<\/p>\n\n\n\n

    Liel\u0101kais Uzturs un uztura konsult\u0101cijas musku\u013cu aug\u0161anu<\/p>\n\n\n\n

      \n
    1. Cik bie\u017ei vajadz\u0113tu \u0113st un k\u0101 sadal\u012bt uz\u0146emto olbaltumvielu daudzumu?<\/strong><\/li>\n<\/ol>\n\n\n\n

      Iev\u0113rojiet tr\u012bs regul\u0101ras \u0113dienreizes un da\u017eas uzkodas, k\u0101 ar\u012b pl\u0101nojiet \u0113dienreizes t\u0101, lai t\u0101s sakristu ar fizisko aktivit\u0101\u0161u re\u017e\u012bmu. P\u0101rliecinieties, ka katra \u0113dienreize ir sabalans\u0113ta ar pareizo olbaltumvielu un og\u013chidr\u0101tu daudzumu. \u0160\u0101d\u0101 veid\u0101 j\u016bs varat nodro\u0161in\u0101t savu \u0137ermeni gan ar past\u0101v\u012bgu olbaltumvielu pieg\u0101di, lai veicin\u0101tu musku\u013cu olbaltumvielu sint\u0113zi, gan ar og\u013chidr\u0101tiem nepiecie\u0161amo degvielu.<\/p>\n\n\n\n

        \n
      1. K\u0101 man vajadz\u0113tu \u0113st pirms treni\u0146a?<\/strong><\/li>\n<\/ol>\n\n\n\n

        Uzs\u0101kot treni\u0146u, jums j\u0101b\u016bt pien\u0101c\u012bgi pa\u0113du\u0161am un hidrat\u0113tam. Divas l\u012bdz tr\u012bs stundas pirms treni\u0146a izdzeriet divas l\u012bdz tr\u012bs tases \u016bdens un v\u0113l vienu tasi \u0161\u0137idruma 15 l\u012bdz 20 min\u016btes pirms treni\u0146a. \u0112diena veids ir atkar\u012bgs no t\u0101, cik ilgs laiks ir pag\u0101jis no br\u012b\u017ea, kad to \u0113dat, l\u012bdz treni\u0146a br\u012bdim:<\/p>\n\n\n\n

        Ja jums ir da\u017eas stundas laika, lai sagremotu, piem\u0113rota var\u0113tu b\u016bt \"parasta\" malt\u012bte, ko veido, piem\u0113ram, olas, jogurts, pilngraudu grauzdi\u0146i, pilngraudu graudaugu p\u0101rslas, piens vai sojas piens un aug\u013ci.
        Kaut kas, piem\u0113ram, olbaltumvielu kokteilis, b\u016bs \u0101tr\u0101k sagremojams, ja pl\u0101nojat to lietot tuvu treni\u0146a laikam. P\u0101rliecinieties, ka j\u016bsu kokteilis papildus olbaltumviel\u0101m satur ar\u012b og\u013chidr\u0101tus. T\u0101p\u0113c iek\u013caujiet t\u0101dus \u0113dienus k\u0101 aug\u013cus un d\u0101rze\u0146us (piem\u0113ram, burk\u0101nus vai saldos kartupe\u013cus) kop\u0101 ar prote\u012bna pulveri, pienu vai piena aizst\u0101j\u0113jiem. J\u016bs pat varat pievienot auzu p\u0101rslas.<\/p>\n\n\n\n

        Ko \u0113st p\u0113c treni\u0146a?<\/strong><\/p>\n\n\n\n

        J\u016bsu musku\u013ciem ir nepiecie\u0161ami 10 l\u012bdz 20 grami augstas kvalit\u0101tes olbaltumvielu un da\u017ei vesel\u012bgi og\u013chidr\u0101ti, lai pal\u012bdz\u0113tu tiem atg\u016bties un atjaunoties p\u0113c treni\u0146a. P\u0113c sp\u0113ka treni\u0146a var lietot vesel\u012bgu atjauno\u0161an\u0101s \u0113dienu, piem\u0113ram, jogurta k\u0101rbu, t\u012btara vai riekstu sviesta sviestmaizi, aug\u013cu un piena kokteili vai b\u013codu ar graudaugu p\u0101rsl\u0101m un aug\u013ciem.<\/p>\n\n\n\n

          \n
        1. K\u0101das ir vesel\u012bgas uzkodas starp \u0113dienreiz\u0113m?<\/strong><\/li>\n<\/ol>\n\n\n\n

          Uzkod\u0101s j\u0101b\u016bt t\u0101dai pa\u0161ai sapr\u0101t\u012bgai olbaltumvielu un og\u013chidr\u0101tu attiec\u012bbai. Past\u0101v uzkodu batoni\u0146i, kas ir \u0113rti p\u0101rn\u0113s\u0101jami un nodro\u0161ina lielisku olbaltumvielu un og\u013chidr\u0101tu attiec\u012bbu. Da\u017eas vienk\u0101r\u0161as uzkodas ir biezpiens vai jogurts ar aug\u013ciem, svaigi d\u0101rze\u0146i un humuss vai cieti v\u0101r\u012bta ola ar pilngraudu krekeriem.<\/p>\n\n\n\n

            \n
          1. Vai ir iesp\u0113jams audz\u0113t musku\u013cus, nepalielinot svaru?<\/strong><\/li>\n<\/ol>\n\n\n\n

            Lai gan j\u016bsu \u0137ermenim ir nepiecie\u0161ams vair\u0101k kaloriju un uzturvielu, lai ieg\u016btu musku\u013cus, tas nenoz\u012bm\u0113, ka j\u016bs varat p\u0101rsp\u012bl\u0113t ar \u0113dienu. Kalorijas no nevesel\u012bgiem, trekniem vai saldiem \u0113dieniem, k\u0101 ar\u012b no pilnv\u0113rt\u012bga, sabalans\u0113ta uztura, nogulsn\u0113sies k\u0101 \u0137erme\u0146a tauki, ja pat\u0113r\u0113siet vair\u0101k kaloriju, nek\u0101 pat\u0113r\u0113jat.<\/p>\n\n\n\n

            Izv\u0113loties liesus olbaltumvielu avotus, piem\u0113ram, pupi\u0146as, tofu, zivis, m\u0101jputnu ga\u013cu un piena produktus ar zemu tauku saturu, var\u0113siet nodro\u0161in\u0101t, ka organisms sa\u0146em nepiecie\u0161am\u0101s olbaltumvielas, neuz\u0146emot p\u0101r\u0101k daudz kaloriju. T\u0101pat, lai ieg\u016btu priek\u0161roc\u012bbas bez papildu kalorij\u0101m, k\u0101 vesel\u012bgu og\u013chidr\u0101tu avotu izv\u0113lieties pilngraudu produktus, aug\u013cus un d\u0101rze\u0146us, nevis saldumus un p\u0101rstr\u0101d\u0101tas cietes.<\/p>\n\n\n\n

            \"Herbalife<\/a>
            Herbalife CR7 Drive Canister Acai Berry Katra kanni\u0146a (540 g)<\/figcaption><\/figure>","protected":false},"excerpt":{"rendered":"

            Liel\u0101k\u0101 da\u013ca cilv\u0113ku, visticam\u0101k, teiktu, ka viss, kas nepiecie\u0161ams, lai ieg\u016btu musku\u013cus, ir pat\u0113r\u0113t p\u0101rpiln\u012bba olbaltumvielu. Protams, olbaltumvielas ir \u013coti svar\u012bgas. Galu gal\u0101 j\u016bsu organismam uztur\u0101 ir nepiecie\u0161ams pietiekami daudz olbaltumvielu, lai nodro\u0161in\u0101tu to ar celtniec\u012bbas blokiem, kas nepiecie\u0161ami musku\u013cu masas att\u012bst\u012bbai. Galu gal\u0101 musku\u013ci veidojas no [...]<\/p>","protected":false},"author":10,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Effective Muscle Building: The Significance of Protein, Diet, and Exercise","_seopress_titles_desc":"The majority of individuals would likely tell you that all it takes to gain muscle is to consume an abundance of protein.","_seopress_robots_index":"","ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/posts\/4800"}],"collection":[{"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/comments?post=4800"}],"version-history":[{"count":1,"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/posts\/4800\/revisions"}],"predecessor-version":[{"id":4805,"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/posts\/4800\/revisions\/4805"}],"wp:attachment":[{"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/media?parent=4800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/categories?post=4800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vaklife.com\/lv\/wp-json\/wp\/v2\/tags?post=4800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}