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1 , 1.,, 2.,, 3.,,. 1: 2: 3:,.,.,. 1.2 >,.,. ==,. 100 %. <,. 120 %,.,. 1

2 , ( ) (, ).,,,., ( ).,,,. 1 2.,.,.,.,.,.,,.. 2

3 ,. 1: 1RM 85 % 1RM % ,,,,. 1 2,., ( ).. 1. ( ) ,., ,. 3

4 %.. 20 % ,. 2.3,.. 99 % ( ) ( ) D,. 4

5 , D,,. 2.6 DXA.,.,. 95 % , , ( ), ( ). ( ), %. 5

6 ,,,,.,... 6

7 3, , 2 5., 4[kcal/g].,., 9[kcal/g]...., (4[kcal/g]..,.,

8 3.2 PFC PFC 1,,,., (Fat) : % (Carbonhydrate) : % (Protein) : % 3.3., 50 %.,...., ( ). 8

9 , (, ) , ,.,,, ,. MAX

10 100, 1. ( ),., (DIT) ,. 10

11 ,. (BCAA),,,.,. BCAA. 4.2,. 1,. ( ) 3 4.,,, 3 4. (GI )

12 2: GI GI GI 55,, GI 56 69,, GI 70,,,,, (,, ).. GI GI,,. GI,.,, GI , 1200[mL] 1000[mL] ( ) 300[mL], 1400[mL] 100[mL] 700[mL] 300[mL] 2500[mL], 0., 1000[kcal] 1[L].,., 2 %,. 12

13 5 5.1.,., 1 1.,,.,,.,,., 4 5[km/h] %, 80 %. 100[cm]..,.,.,

14 6 6.1,. 1,., ,, , , ,.,. ( ) ( ).,., ,,,. 14

15 ,, ,,,,.,,..,,.,,.,. 7.3 ( ) 15

16 7.4.,.,.. ( )., ( ). 7.5., ,.,. 1. or [1] :Roadagain 16

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