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 på 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»
– Eksempler på treningsprogrammer 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 saft på trening.
— 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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