Sicher, Rauchen "kann" die Ursache. So können stress, schlechte Ernährung, Verletzungen, Krankheiten, eine beliebige Anzahl von Ursachen. Die mehr übergewichtige Sie sind, desto mehr werden Sie Essen weit über Ihre täglichen Lebensmittel Anforderungen. Viele dieser krankhaft fettleibigen Teilnehmer gezwungen sind, die Begrenzung Ihrer täglichen Kalorien in einem normalen Bereich. Dieser Unterschied ist so drastisch, dass Sie können nicht helfen, aber verlieren bis zu 2 Pfund pro Tag. Wir sprechen hier von einem Unterschied zwischen 10.000 Kalorien und 2.000 pro Tag. Wir sprechen hier nicht über den Unterschied zwischen 2.000 und 500 Kalorien am Tag. @JohnP Gepostet eine Antwort mit den Daten. Ich wird versuchen, die Alternative zwischen einem circuit-training an einem Tag, das ist im Grunde ein full-body-workout, und eine, die konzentriert sich auf die Arme / oberen Körper. Auch zum Beispiel, ich habe selten das Gefühl 'Muskelkater' in meine Arme, wenn ich trainiere - im Gegensatz zu meiner Brust oder an den Beinen, die manchmal nach einem guten Training fühle ich mich relativ Muskelkater am nächsten Tag! Bezüglich der Kreatin-Ergänzung - ich möchte nicht solche Ergänzungen bin ziemlich besorgt über mögliche Nebenwirkungen, die Sie möglicherweise haben auf lange Sicht. Ich würde es vorziehen, gehen die 'Natürliche' Weise.

Dies ist eine sehr komplexe Angelegenheit, aber lassen Sie mich versuchen, es zu wickeln meinem Kopf herum.

Brauchen Sie einfache Kohlenhydrate nach dem Training?
Nun, es hängt davon ab. Nach dem Training deine Glykogenspeicher aufgebraucht sind, so dass Ihr Körper will wieder zu füllen diejenigen, um optimal zu funktionieren. Wenn es keine Glykogen gespeichert in Ihre Muskeln, Ihr Körper wird es zu greifen, zu anderen Energiequellen. Extrem vereinfacht könnte man sagen, dass Sie würde mehr Fett verbrennen, solange deine Glykogenspeicher leer sind.

Wenn Sie möchten, nutzen, dass, nicht Essen Kohlenhydrate, beachten Sie aber die Nachteile. Sie könnten das Gefühl müde, mehr Muskelkater als sonst und nicht wieder so schnell.

Für die optimale Regeneration, obwohl, werden Sie wollen, füllen Sie Ihre Glykogenspeicher, die meisten leicht getan mit schnell wirkenden (high-gylcemic) Kohlenhydrate. Raffinierter Zucker kann nicht der beste pick, obwohl, vor allem, wenn es nur in einem Kaffee.

Also wie viel dann?
Ich habe gesehen, dass es empfohlen zu nehmen in 30 G einfache Kohlenhydrate post-workout, um vollständig wiederherstellen die Glykogenspeicher. Ihren Kaffee wohl noch nicht so viel, so werden Sie wahrscheinlich nur teilweise füllen Sie Ihre Geschäfte mit diesem. Ein großes Glas Schokolade Milch sein könnte genug, um füllen Sie Ihre Geschäfte völlig, obwohl, so müssen Sie berücksichtigen.

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