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ПРИЛОЖЕНИЯ
I. Схемы приема суплементов с углеводами в тренировочном
процессе (Пример 1)
1 неделя
Дни недели Утро Обед Вечер Ужин
CHO – 2,0 г/кг
Понедельник
Вторник
Среда
Четверг
Пятница
CHO – 1,5 г/кг
ТВ-50 мл
60 минут до
тренировки:
CAF – 3 мг/кг
LIT
CHO – 2,0 г/кг
CHO – 1,5 г/кг
ТВ – 50 мл
60 минут до
тренировки:
CAF – 3 мг/кг
LIT
CHO – 2,0 г/кг
CHO – 1,5 г/кг
ТВ – 50 мл
CHO –
2,0 г/кг
ТВ – 50 мл
CHO –
2,0 г/кг
CHO –
2,0 г/кг
ТВ – 50 мл
CHO –
2,0 г/кг
CHO –
2,0 г/кг
60 минут до
тренировки:
1 г таурина +
0,15 г/кг
аргинина
HIT*
CHO – 1,0 г/кг
CHO – 2,0 г/кг
60 минут до
тренировки:
1 г таурина +
0,15 г/кг
аргинина
HIT*
CHO – 1,0 г/кг
CHO – 2,0 г/кг
60 минут до
тренировки:
1 г таурина +
0,15 г/кг
аргинина
HIT*
CHO
≤0,5 г/кг
ТВ – 50 мл
CHO –
2,0 г/кг
ТВ – 50 мл
CHO
≤0,5 г/кг
ТВ – 50 мл
CHO –
2,0 г/кг
ТВ – 50 мл
CHO
≤0,5 г/кг
ТВ – 50 мл
189
Дни недели Утро Обед Вечер Ужин
60 минут до
Суббота
тренировки:
CAF – 3 мг/кг
LIT
ТВ – 50 мл
CHO –
2,0 г/кг
CHO – 1,0 г/кг
CHO –
2,0 г/кг
ТВ – 50 мл
CHO – 2,0 г/кг
CHO –
1,5 г/кг
ТВ – 50 мл
Воскресенье
CHO – 1,5 г/кг
ТВ – 50 мл
CHO –
1,5 г/кг
CHO – 1,5 г/кг
Примечание: HIT (high intensity training) – высокоинтенсивная трени-
ровка; АнП – анаэробный порог; LIT (low intensity training) – низкоинтенсивная тренировка (<АнП);* Во время HIT необходимо принимать
60–90 г/ч (глюкоза:фруктоза 2:1) с жидкостью. CHO (carbohydrate) –
углеводы; ТВ – Терпкая вишня.
2 неделя
Дни недели Утро Обед Вечер Ужин
CHO – 2,0 г/кг
Понедельник
Вторник
Среда
CHO – 1,5 г/кг
Cit – 3 г
60 минут до
тренировки:
CAF – 4 мг/кг
LIT
CHO – 2,0 г/кг
CHO – 1,5 г/кг
Cit – 3 г
CHO –
2,0 г/кг
BJ – 5 ммоль
(310 мг)
NO
3
CHO –
2,0 г/кг
CHO –
2,0 г/кг
60 минут до
тренировки:
2 г таурина +
HIT*
CHO – 1,0 г/кг
CHO – 2,0 г/кг
60 минут до
тренировки:
2 г таурина +
HIT*
CHO
≤0,5 г/кг
Cit – 3 г
CHO –
2,0 г/кг
BJ –
5 ммоль
NO
3
(310 мг)
CHO
≤0,5 г/кг
Cit – 3 г
190
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