energiavarude taastamiseks tarbima 0,8 kuni 1,2 grammi süsivesikuid kilogrammi kehakaalu kohta. (Carlson-Phillips 2015:1) 2 Valgu varude täitmine Valgu varude täitmine on väga tähtis selleks, et organism saaks koorumusjärgselt taastada vigastatud ja luua uut lihaskudet, mis kasvatab lihasmassi. Süsivesikute ja valkude koos tarbimine tagab parema taastumise, kui ainult ühte neist tarbida. (Beelen, Burke, Martin, Gibala, van Loon 2010:515) Teadusajakirja Journal of the International Society of Sports Nutrition uuringu kohaselt on väga hea treeningu järgne lihastaastumist soodustav kombinatsioon teraviljad ja rasvatu piim või šokolaadipiim. Peale treeningut manustatavate valkude kogus peaks 0.3 kuni 0.4 puhast valku kilogrammi kehakaalu kohta. (Carlson-Phillips 2015:1) Paljude kulturistide arvamuste kohaselt peaks valke tarbima vähemalt 1 grammi kilo kehakaalu kohta
bouldermarathon.com): If you're lucky, there'll already be snow covering the nearby mountain peaks. Myrtle Beach (www.mbmarathon.com): The course runs along the beach almost the entire way. Surf's up! St. George (www.stgeorgemarathon.com): The bonfires at the start are unforgettable. Kauai (www.thekauaimarathon.com): The Aloha Spirit shines through all the way. www.fourhourbody.com/marathon www.fourhourbody.com/race-finder http://www.trifind.com On June 6, 2005, Martin Gibala of McMaster University appeared on CNN with news that seemed too good to be true: "Six minutes of pure, hard exercise three times a week could be just as e ective as an hour of daily moderate activity." Changes that were thought to require hours per week were achieved with just four to seven 30-second bursts of all-out (250% VO2 Max) stationary biking, with four minutes of recovery time between bursts. These bursts were performed 3x a week for just two weeks. Total on-bike
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