【トレ日記】2023年１月16日（月）【SHOULDER＆LEG DAY：肩＆脚トレーニング】

【３分割でトレーニング】

部位を３分割、重量を「軽い日」「重い日」で分け
各部位に種類のトレーニングでローテーションしています。

胸：CHEST
（+三頭筋）

背中：BACK
（+二頭筋）

肩・脚
SHOULDER＆LEG

▼今日のトレーニングメニュー

【体重】83.3㎏

▼≪使用中>高コスパサプリメント

【トレーニング前】
⇒プロテイン

■プロテインは、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】
BCAA、クレアチン、クエン酸、塩

■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。

■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】
⇒ロディオラ、GABA

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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