Tekstanmeldelse: Optimal styrketrening og ernæring for muskelvekst (Olympiatoppen, Faktaark)

Jeg har nå lest ferdig Olympiatoppens faktaark Optimal styrketrening og ernæring for muskelvekst, som er en del av pensumet under PT-studiet mitt gjennom Active Education her på Bali, Indonesia, og jeg må si meg positivt overrasket!

Faktaarket gir en meget god og lettforståelig innføring i viktige punkter for idrettsutøvere som ønsker muskelvekst, spesifikt for de som også ønsker å gå opp i vekt.

Her er mine notater fra skrivet:

Optimal styrketrening og ernæring for muskelvekst (Olympiatoppen, Faktaark):
– En realistisk vektøkning for en idrettsutøver vil være 0,25-0,5 kg pr uke, men avhenger av treningsbakgrunn og genetisk potensiale for muskelvekst.
– Studier viser at muskelmasse utgjør ca 30-40 % av vektøkning ved energioverskudd uten trening, men 75-100 % med trening, avhengig av treningsbakgrunn.
– Innøvning av riktig løfteteknikk skjer best ved 10-15 reps med 50-70 % av 1RM).
– I idretter som langrenn orientering og langdistanseløp er målet moderat kraft over lang tid, og mange reps (20+), liten belastning og korte pauser brukes.
– I idretter hvor den relative muskelstyrken er viktigst, som turn, skihopp, hoppøvelser og friidrett brukes få repetisjoner og lange pauser, gjerne kombinert med eksplosiv muskelstyrking.
– I idretter hvor høy absolutt maksimalstyrke er viktigere, som alpint, skøyter, roing etc. ønsker man å utvikle muskelens tversnitt (hypertrofi), og idrettsspesifikke øvelser med 6-15 reps til totalt utmattelse brukes. Pausene er ofte svært korte (1-1,5 min). Eksentrisk trening er også effektivt, men kun i enkelte perioder, da det er krevende og vanskelig å kombinere med annen trening.
– For hypertrofi: Trente utøvere responderer best til 10-15RM, mens godt trente utøvere responderer best til 6-10RM. ‘Super-sett’, ‘forced-reps’ og ‘cheating reps’ er godt brukte og effektive metoder.
– Hovedøvelsen for de valgte idrettene/kvalitetene som skal trenes kjøres først i økta.
Vektøkning i form av muskelvekst: 1,5-2 g protein kg/kroppsvekt, 5-8 g karbohydrat kg/kroppsvekt. I vektøkningsperiode bør utøveren være i positiv energibalanse og ha et energioverskudd 200-500 kal per dag (tilsvarer ca 0,2-0,5 kg/uka).
Studier viser at utrente kan innta opptil 1000 kcal ekstra per dag med opptil 100 % av økt kroppsvekt fra muskelmasse i en 4 ukers periode. Det samme gjelder dog ikke toppidrettsutøvere, som i praksis bør ligge nærmere 2-300 kcal i energioverskudd.
– Det anbefales å øke måltidsfrekvensen for å øke energiinntaket, for å unngå fordøyelsesbesvær. Måltid med langsomme karbs og protein 1-2 timer før trening, 1 g karbs/kg/kroppsvekt og ca 10 g essensielle aminosyrer innen 30 min etter trening, sammensatt måltid 1-2 t etter trening.
«Det ser imidlertid ikke ut til å være skadelig for unge, friske mennesker å innta protein i relativt høye doser (2-3 gram pr. kg kroppsvekt pr dag.
Kreatin er det eneste kosttilskuddet som foreløpig har dokumentert effekt på å øke muskelmassen. Det øker mengden kreatin og kreatinfosfat i muskelaturen og kan gi økt kraftutvikling i øvelser med maksimal intensitet og kort varighet. Vektøkningen på 1-3 kg ved begynnelsen av bruket skyldes økt væskeansamling i muskelaturen som følge av økt mengde kreatin/kreatinfosfat. Ca 30 % av de som bruker kreatin, responderer ikke på tilskuddet, og vil dermed ikke få den ønskede effekten.
Retningslinjer ved utarbeiding av styrketreningsprogram for hypertrofi:
• «Benytt øvelser som stimulerer sentrale muskler i din idrett
• Velg først og fremst øvelser hvor du bruker frie vekter
• Angi repetisjoner, intensitet og pauser som er hensiktsmessig i forhold til formålet med treningen
(eksplosiv styrke, 1RM trening eller hypertrofitrening)
• Bruk hovedøvelser som stimulerer store/flere muskelgrupper før du bruker ”hjelpeøvelser”
• En treningsøkt bør vanligvis bestå av 15-25 serier per treningsøkt
• Bruk splitt-program dersom du trener mer enn 2 økter/uke
• Tren kun en ”hard” treningsøkt per muskelgruppe/per uke (tung dag – lett dag)
Tren ferdig en øvelse før du begynner med neste
Treningsprogrammet bør endres/justeres hver 6.-12. uke»
Eksemplertreningsprogrammer for hypertrofi: s. 10-12: Starter med høyere repsområder (10-12) de første ukene og går gradvis nedover til 6-8 reps i de siste periodene.
– I en vektøkningsperiode vil en av de viktigste ernæringsmessige faktorene være å øke energitettheten i kostholdet slik at energiinntaket øker;
Øk måltidsfrekvensen.
Velg energirike drikker framfor vann.
Sportsdrikk eller svak safttrening.
Karbs og protein blandet i skummet melk eller måltidserstatter kan være praktisk løsning ved dårlig matlyst etter trening.
Ved høyt fiberinntak kan noen grove kornprodukter med fordel byttes ut for fine, slik at man kan spise mer.
Salat kan gjøres mer energirik med ekstra kylling/egg etc. og olje til dressing.
— Ved lavt fettinntak bør det økes, eks; laks, makrell-i-tomat etc.
Forslag til mellommåltid: nøtter, tørket frukt, yoghurt, smoothies etc.
Alle måltider bør inneholde proteiner for å dekke det daglige proteinbehovet.
— Med gode proteinkilder menes høyt innhold av essensielle aminosyrer, eks. egg, kjøtt, fisk, fjærkre og meieriprodukter.
— Praktiske eksempler: s. 14-15:

* Referanser: Olympiatoppen: Optimal styrketrening og ernæring for muskelvekst, Olympiatoppen.pdf

Jeg trener vektløfting på Olympiatoppen's Toppidrettssenter

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