【トレ日記】2022年5月11（水）【BACK DAY：背中トレーニング】

【３分割でトレーニング】

胸：CHEST
（三頭筋・有酸素）

背中：BACK
（二頭筋・大腿四頭筋）

肩：SHOULDER
（三頭筋・ハム）

▼今日のトレーニングメニュー

【体重】84.2㎏

▼≪使用中>高コスパサプリメント

ぼくがトレーニング前・中・後に使用しているサプリメントです。

他にも飲んでいるものはありますが、これらを中心に飲んでます！

【トレーニング前】

大体１時間前に飲んでます。トレーニング前に飲むことで、トレーニング中に消費されるたんぱく質を枯渇させないようにしています。
また、トレーニング中でも筋合成は進んでいるので、その時のためにもたんぱく質が足りなくならないようにしています。

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【トレーニング中】

メインはBCAAでEAAのほうが良い節がありますが、BCAAで十分だと思ってます。
また、クレアチンはいつでもいいと思っているので、トレ中のドリンクに混ぜてます。

クエン酸は酸化でのパフォーマンス低下予防、塩は攣る予防ですが、多めに入れるとパンプ感が格段に上がります。
アルギニンやシトルリンを入れるよりも塩を入れる方がしっかり体感があります。

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【トレーニング後】

トレーニング後は基本リラックスすることを目的にしています。
どちらもリラックス効果があり、睡眠の質が上がるのとコルチゾールの抑制に効果があると思っています。

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