#8 Optimal kost for muskelvækst

from Hybrid Træning & Livsstil · host Jonas Germann

I dag tager vi et kig på hvordan man optimerer kalorier og næringsstoffer til at understøtte muskelopbygning bedst muligt.00:07:27 - Optimal vægtøgning00:11:35 - Optimal proteinindtag for muskelopbygning00:16:59 - Væskeindtag00:18:51 - Kosttilskud med D-vitamin og kreatin00:20:51 - Tips til øget kalorieindtagTallene jeg nævner, kan du se her:Begynder: Fremgang fra uge til uge i de fleste løft (1-1,5% kropsvægt pr. måned).Det svarer til 150-225 kcal i overskud pr. dag.Erfaren: Fremgang i øvelser fra måned til måned (0,5-1% kropsvægt pr. måned). Det svarer til ca. 75-150 kcal i overskud pr. dag.En mand, som er begynder, på 82kg, ville skulle tage 0,9-1.3kg på pr måned.En kvindelig begynder, på 59kg, ville skulle tage 0,4-0,9kg pr. månedHvis manden var erfaren, ville han skulle gå efter 0.4-0.9kg pr. månedHvis kvinden var erfaren, ville hun skulle gå efter 0.2-0.4kg pr. månedProteinNår man gerne vil tage på i muskelmasse så ser en mængde på 1.6-2.2g pr. kg kropsvægt om dagen, ud til at være optimalt.For en 82kg person er det ca. 131-180g proteinFor en 59kg person er det ca. 95-130g proteinHusk at sende dit spørgsmål til mig, så kan du få det besvaret i en kommende episode.VIL DU HAVE VORES HJÆLP? ANSØG HEROnline Hybrid Forløb: https://jonas-germann-fitnesss.boonpage.com/jonas-s-online-coachingwww.jonasgermann.dkwww.instagram.com/jonas.germann

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