Pre-workouturile intrerup postul intermitent?

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Cresterea popularitatii suplimentelor de tip pre-workout a coincis cu cresterea popularitatii postului intermitent. Dar merg cele doua impreuna?

In salile de fitness vezi pe cei mai multi cosumand inainte de un antrenament un supliment pre-workout. Iar daca vorbesti cu multi din ei, o buna parte urmeaza si un post intermitent.

In caz ca nu esti familiar cu postul intermitent, este un fel de a manca care presupune alternarea intre perioade de hranire si abstinenta de la calorii (atat sub forma solida cat si lichida). 

Asta inseamna ca multe bauturi sunt nepermise - sucuri, energizante, cafele cu zahar, etc. Inseamna asta ca si bauturile de tip pre-workoput sunt interzise in timpul perioadei fara calorii? Intrerup pre-workouturile postul intermitent?

Nu exista un raspuns simplu, de tipul da sau nu, pentru ca depinde ce tip de post tii si ce fel de supliment pre-workout consumi. Citeste in continuare si afla ce suplimente intrerup sau nu postul intermitent. 

Ce este un supliment pre-workout?

Un supliment pre-workout este un supliment care se ia cu 30-60 de minute inainte de efort fizic pentru a creste performantele. De regula contine un amestec de ingrediente, precum cafeina, citrulina malat, beta-alanina, creatina, etc. Dar poti gasii tot felul de alte ingrediente intr-un pre-workout, de la nootropice la extracte obscure din plante, BCAA, indulcitori artificiali, zaharuri, etc. 

Ce este postul intermitent

Postul, in mare, inseamna o perioada in care te abtii de la anumite mancaruri si bauturi, sau chiar de la orice fel de mancare si lichid, daca vorbim de post negru. De regula se tine din motive religioase. In cazul postului intermitent, perioadele de post se refera la post negru, fara hrana si calorii. 

Postul intermitent tine mai mutl de fitness si se refera la alternarea de ferestre de hranine cu alternarea de ferestre de post negru. 

De exemplu, o metoda populara de a tine post intermitent este sa nu mananci nimic 16 ore pe zi si sa iti iei mesele intr-o perioada de 8 ore.  Alte variante presupun 20 de ore de post si 4 ore de hranire. Exista si avriante cu 24 de ore de post negru, de 1-2 ori pe saptamana. Postul in acest context nu tine doar de perioade cand te abtii de la mancare ci si de cum absoarbe si proceseaza corpul mancarea. 

Mancarea ingerata este descompusa in diferite molecule care ajung in fluxul de sange. De acolo, sunt preluate de hormonul insulina si duse la celule. Cand digeri si absorbi ce ai mancat, nivelurile de insulina sunt mari si corpul este intr-o stare numita postpradiala (pradial tine de mancare). 

Dupa ce ai digerat si absorbit nutrientii, insulina isi reduce nivelurile la minim, si intri in starea postabsorbtiva. Cat timp dureaza sa atingi aceasta stare tine de alcatuirea si marimea ultimei mese luate. Dar ca regula generala nu intri in perioada de "post" decat dupa 6 ore de la ultima imbucatura. 

masa musculara foarte mare

Intrerup suplimentele pre-workout postul intermitent? 

Depinde! Nu voiai sa auzi asta, stiu! In primul rand depinde de ce tii post. Daca tii post religios si este vorba de post negru, pre-workoutul il va intrerupe. Daca este vorba de post care presupune sa nu consumi alimente de orgine animala, atunci esti in regula. 

Daca vorbim de post intermitent in contextul fitness, atunci depinde ce contine suplimentul luat. In general, ingredientele din pre-workouturi nu contin calorii asa ca nu intrerup postul intermitent. exceptie sunt cele care au BCAA, acesti aminoacizi avand calorii si crescand nivelurile de insulina suficient de mult incat sa intrerupa postul intermitent. 

Problema este ca aceste suplimente nu au gust bun asa ca se adauga si coloranti, indulcitori, amelioratori, etc. Orice forma de zahar preum sorbitol, maltitol, xylitol, dextroza, matodextrina, etc, intrerup postul. 

Ca regula generala, daca vrei sa nu iti intrerupi postul intermitent cu un pre-workoput, asigura-te ca cel din urma nu contine calorii. De exemplu, daca ai 5 calorii pe portie, esti in regula. Daca are 20, 40, etc calorii pe portie, atunci iti va intrerupe postul intermitent pentru ca vor fi suficiente incat sa iti creasca nivelurile de insulina. 

Trebuie notat ca daca tii post intermitent pentru a slabi, nu pentru alte efecte, intreruperea sa cu cateva zeci de calorii nu iti va afecta rezultatele, in acest caz postul intermitent fiind o unealta pentru a limita aportul total de calorii dintr-o zi. 

Ingrediente din pre-workouturi care NU intrerup postul intermitent

In general, ingredientele fara calorii sunt ok pentru a fi consumate in perioada de post.

  • cafeina
  • creatina
  • citrulina malat
  • beta-alanina
  • l-teanina
  • alfa-GPC
  • betaina

Referinte

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