トレーニングをはじめて、体型を変えて、人生を変えていきたい！という風に考えられている方は多いのではないかと思います。
その中でも、特別、パーソナルトレーニングに行くまでは行かないまでも、自宅でのトレーニングや、２４ｈやっているジム等でマイペースにトレーニングをしていきたいと考えている方向けの記事になります。
皆さんに、お尋ねしたいのですが、トレーニングをしながら、必要な栄養素やタンパク質量を考えながらトレーニングをされてますでしょうか？
大半の方は、自分で計算をされるのではなく、なんとなく体に良い食生活を続けられているのではないかと思います。
今回は、この「栄養」という観点から、読み終えた瞬間から何をしていけばよいかをまとめてお伝えさせていただければと思います。
流れとして、こちらで進めていきたいと思います！
- 必要な栄養量を知る
- 必要な栄養食品を買う
- トレーニングとセットで栄養を摂取する
必要な栄養量を知る
人間が生きていく上で最も必要とされる三大栄養素について、かんたんに触れおきます。
タンパク質：筋肉、髪、爪などの体を創る栄養
炭水化物：体を動かすエネルギー源
脂質：体を動かすエネルギー源（1gあたりのエネルギーは炭水化物より高いが、炭水化物よりはエネルギーになりにくい≒貯蓄用）
ビタミン・ミネラル：体の機能を正常に働くようにサポートする栄養素
そのため、タンパク質が最も体を大きくするためには必要という風に見えるかもしれません。
これはあながち間違ってもいないのですが、タンパク質はとりすぎでも効果が低くなってしまいますし、他の栄養素もバランスよく摂取することが効率的な体つくりに必要になってきます。
さて、ここで、皆さんに質問です。
ご自身の体が必要としている栄養や、食事の適正量はご存知でしょうか？
まず、ご自身の基礎代謝を測定してみましょう。
これは、体組成計などを使って、測定する必要がありますがご自宅にない場合は、ご近所の体組成計がある場所に行って１度まずは測定されることをおすすめします。
タンパク質量
トレーニングの強度や頻度によっても左右されますが、だいたい体重1kgあたり2g程度のたんぱく質が必要と言われています。体重70kgのアスリートなら1日に約140gのたんぱく質を摂る必要があります。ちなみに、運動をしていない一般の方の必要量は、体重1kgあたり1g程度ですので、倍の量を摂らなければいけません。
kentai
つまり、体重８０ｋｇの私が、
トレーニングを行って体を鍛えていきたいなら、 １日に、８０ｘ２＝１６０ｇ
特に運動をせず暮らすなら、 ８０ｘ１＝８０ｇ
のタンパク質を１日あたり摂取する必要があるということになります。
ちなみに、１６０ｇのタンパク質を通常の食事だけで摂取しようとすると、牛肉のみで摂取しようとすると、
牛肉の１００ｇあたりのタンパク質量が１７ｇなので、
約９４１ｇの牛肉を１日あたり摂取する必要があります。
これは牛肉のみでタンパク質を考えた場合なので極端な例ですが、かなり摂取する量が思っていたより多いなあと、感じていただけたのではないでしょうか。
タンパク質を摂取しようと思うと、
肉、魚、卵、大豆 等から取る必要がありますが、あまり量を取るのは、金銭的にも、食べる大変さからしても現実的ではないと感じていただけるかと思います。
しかし、トレーニングをするからには、きっちりと目標のタンパク質量を摂取したい。。
このギャップを埋めるために使用していくのがプロテインになります。
プロテインとは直訳するとタンパク質なので、まさにタンパク質を取るための栄養補助食品です。
プロテインで１度に摂取するタンパク質量は１５−２０ｇとなります。
すべての必要タンパク質をプロテインに置き換える必要は当然ありません。
むしろ、お肉や、魚からの良質なタンパク質を基準にしながら、１日あたりの不足するタンパク質をプロテインで補っていくという感覚が正しいです。
プロテインの種類
また、プロテインの種類ですが、大きく３種のプロテインがありますが、
結論から言えば、まずはホエイプロテインを購入することをおすすめします。
さて、３種の中身ですが、
ホエイ
ソイ
カゼイン
の３種類です。
それぞれの特徴を並べてみます
ホエイプロテイン
動物性タンパク質、吸収が早く、トレーニング直後や、普段の栄養摂取に最適。
とにかく迷ったらホエイで間違いない。
ホエイプロテインがおすすめなのは、トレーニングで強い肉体を手に入れたい方です。トレーニング後、効率的に筋肉の回復を促すためにはできるだけ素早くタンパク質を補給することが必要といわれています。ホエイプロテインは吸収がスムーズであることからトレーニング直後の補給には最適とされています。筋トレだけではなく、マラソンなどの持久系スポーツ、格闘技・コンタクトスポーツ（ラグビー・アメフトなど）と広い分野で強靭な体を作りたい方に適しています。
グリコ
カゼインプロテイン
動物性タンパク質、吸収がゆっくり、就寝前など時間をかけて吸収したい方向け
とはいえ、難しいので、まずはホエイで良いかと思います。
ダイエット時の間食や運動をしない日のタンパク質補給、また就寝時におすすめです。カゼインプロテインは体への吸収速度がゆっくりであることから満腹感の持続が期待できます。
グリコ
ソイプロテイン
植物性タンパク質、吸収速度がゆっくり、イソフラボンが女性ホルモンと似た性質があるため、女性らしい体のライン、肌のハリなどに最適
女性にはソイプロテインがおすすめです。
ソイプロテインはカゼインプロテインと同じく消化吸収速度がゆっくりのため、満腹感が持続しやすいです。加えて、大豆に含まれるイソフラボンの効果で皮膚や骨の強化、血流改善が期待できます。
一方で、溶かしたときに粉っぽくなってしまい、他のプロテインと比べて飲みづらくなることもあるようです。少量のぬるま湯で溶いてダマにならないようにしてから水を加えるなど、飲みやすくする工夫が必要です。最近では、溶けやすく改良された商品も多く発売されています。
グリコ
ということで、
男性らしい体つきなら、ホエイ
女性らしい体つきならソイ
をまずは購入いただくということで良いかと思います。
ホエイプロテイン
色々ありますが、国産で価格も抑えられて、美味しさ、栄養素ともにGOODなこちらをおすすめさせていただきます。
いかがだったでしょうか、まずは、栄養素の中の、タンパク質の部分にフォーカスを当てて、解説をしてみました！
いずれにしても、一朝一夕ではどうにもならないことも確かなので、まずはアクションをとって行かれることが、美しく強い体つくりの近道かと思います！
一緒に頑張っていきましょう！
コメント
These enhancements are usually small to moderate in measurement, with plenty of interindividual variability.
Different purposes referring to endurance efficiency and well being
improvement are much less clear, with more research needed to
determine supplemental creatine’s effectiveness. Creatine can present other neuroprotective advantages by way of stabilisation of mitochondrial membranes, stimulation of glutamate uptake into synaptic vesicles and balance of intracellular calcium homeostasis [72].
Creatine is used and researched in a medical setting to investigate varied pathologies or issues similar to
myopathies [3,4] and can additionally be used as an ergogenic help for bettering
well being and sports efficiency in athletes [5].
As an oral supplement, the most widely used and researched kind is creatine
monohydrate (CM). When orally ingested, CM
has proven to improve train efficiency and increase fats free mass [5-9].
Whether Or Not it’s manufactured in-house (the body) or solicited via an out
of doors source (food or supplements), creatine is
stored within the muscle cells as creatine phosphate (CP), says Bogden.
Its capacity to increase vitality availability throughout workouts has
made it a staple for athletes trying to optimize their coaching results.
Creatine phosphate plays a pivotal function within the rapid regeneration of ATP in muscle cells.
During high-intensity, short-duration exercises,
the physique relies on ATP for vitality. However, the quantity
of ATP stored in muscle tissue is limited and depletes quickly.
Creatine phosphate steps in to replenish ATP ranges,
enabling sustained muscle contraction and efficiency.
It Is typically finest to take your creatine complement post-workout (or before breakfast on non-training days).
The primary thing is staying constant no matter what time of day you take
creatine. It Is only a technique to expedite the process of
saturating your muscle creatine shops. Adenosine triphosphate (ATP) is chemical energy that your cells use to carry out primary life-sustaining capabilities, such as respiratory and
maintaining a pulse.
Moreover, as a outcome of differences in muscle uptake charges, some imagine that it may outperform
creatine monohydrate. A large amount of analysis indicates that it’s
safe and efficient, and new types of the complement must be in comparability with it.
As A Outcome Of it’s safe, efficient and inexpensive, creatine monohydrate has long
been the gold normal for this complement.
Apparently healthy resistance-trained males with
no self-reported recent history of creatine supplementation have been recruited to
participate in this research. Members were recruited from the scholar population and from area health services.
Participants completed demographic, well being historical past
and exercise historical past forms. Those who met eligibility criteria were informed of the necessities
of the examine and signed knowledgeable consent statements in compliance with
the Human Subjects Guidelines of Texas A&M College and the American College of Sports Activities Medicine.
Subjects participated in a familiarization session that included practicing the Wingate
anaerobic capacity test. In regard to individuals identified with neuromuscular issues, it has been noticed that total
creatine and PCr ranges are decreased in myopathies [23].
Though, both creatine HCL and monohydrate work in the identical means, these advantages could differ from
person to person. A giant number of research studies have been performed, and the finish result of the results clearly indicates that creatine is
a secure supplement and has no severe antagonistic effects.
Varied research have been performed to evaluate the impact of creatine as
a sports activities supplement.
Nevertheless, creatinol-O-phosphate saturates the muscle
tissue and continues delivering energy to the muscle cells even in the presence
of excess lactic acid. On the flip side, if you’re all about efficiency and hate
feeling bloated, creatine HCL is your good friend.
It’s easy on the abdomen, needs no loading phase, and
still gives you that lean muscle mass without the puffiness.
Scientists already understood creatine’s function in muscle building and sought a substitute that might not cave under the stress of cyclization. Creatine HCL, the
newer alternative, offers sooner absorption, smaller doses, and fewer side effects like water retention or bloating.
Each creatine monohydrate and creatine HCL are glorious for
building muscle and enhancing athletic efficiency.
While you may see a tiny drop in strength or efficiency (since your muscle creatine stores are
no longer saturated), you won’t lose all of your features overnight.
What this type of creatine does is it’s going to enhance solubility so it might
be absorbed a lot faster into your muscle cells so in the creatine HCL vs creatine monohydrate
debate, this wins for bioavailability making this better than creatine monohydrate.
This limits the amount of unwanted side effects
and allows it to hit your blood stream quicker.
Creatine (N-aminoiminomethyl-N-methyl glycine) is a naturally occurring and nitrogen containing compound synthesized from
the amino acids glycine, methionine that’s categorised throughout the family of guanidine
phosphagens [1,2]. About one half the daily want for creatine is obtained from endogenous
synthesis whereas the remaining is obtained from the food
plan, primarily red meat, fish, or dietary supplements
[3,4]. Creatine is especially saved within the muscle
(95%) with the remaining found within the heart, mind, and testes [3,four,5,6],
with about 2/3 in the type of PCr and the remaining as free creatine [4,5,7].
The metabolic foundation of creatine in health and disease has been just lately reviewed
intimately by Bonilla and colleagues [1] (see Determine 1).
The fee at which ATP resynthesizes determines your capacity and duration to carry out at maximum intensity.
Creatine supplements promote increased phosphocreatine shops, which lets you produce more ATP.
Supplementation helps muscle cells produce more vitality,
enhances train performance, and accelerates muscle growth.
The researchers didn’t observe statistically significant enchancment in PD or ALS
patient outcomes. Nonetheless, in patients with HD, there was some proof that creatine supplementation attenuated brain atrophy, suggesting some potential clinical benefit
on this inhabitants. The purpose animal studies may have yielded more promising results could also be as a result of
the reality that individuals usually don’t present
with signs of neurodegenerative issues (e.g., ALS, HD, PD, etc.) till they’ve lost 70% or more of their alpha neurons.
On the opposite hand, leads to muscular dystrophy populations have been extra promising as a end result of the
muscle is the primary target. However, assessment of
prime of the range RCTs found no vital improvement in muscle energy in metabolic myopathies [254].
In addition, it has anti-catabolic results, helps maintain regular pH in cells, and eliminates the acidic
response within the muscular tissues that arises after intensive
train. However, analysis has also found that whereas creatine
HCL and creatine monohydrate enhance performance, modifications
to physique composition in leisure weight lifters had
been solely noticed for those supplementing with
creatine HCL (8). Supplementation of 4g of creatine HCL for seven days in wholesome, resistance-trained male athletes led to increased repetitions within the sub-maximal bench press, vertical leap workouts, and increased
body weight (7). Creatine is considered one of the best sports activities dietary supplements,
with creatine monohydrate and creatine HCL being the preferred sorts.
Creatine phosphate is a form of creatine that has phosphorylated—or bonded to a phosphate molecule with the
aid of an enzyme known as creatine kinase. Optimal replenishment of creatine reserves
was ready (in experimental studies) to slow down disease development of the opposite above talked about NCD and cardiomyopathy.
Due To This Fact, creatine supplementation has been identified to be
of particular therapeutic interest in treatment of cardiovascular
illnesses and their course [167,168]. The coronary heart has its
personal 4 creatine kinase (CK) isozymes, proving the
importance of ensuring filled power depots [169]. A gradual discount of myocardial total creatine content
material has been shown on persistent coronary heart failure
in human in addition to animal studies [170,171,172,173].
The ratio of PCr/ATP has been outlined to higher decide myocardial creatine metabolism
[174].
The smallest worthwhile change was calculated as the product between the usual
deviation between topics in the placebo condition and
0.2, to verify the change in substantial or dangerous
effect of creatine. Baseline V˙O2 was measured with volunteers seated for 10 min earlier than the
exams. Subsequently, the volunteers carried out 5 10-min submaximal efforts
at 30, forty, 50, 60, and 70% of iV˙O2max, with
the primary three intensities carried out as warm-up,
5 min before the supramaximal checks. The submaximal efforts at 60 and 70% of iV˙O2max
were performed on completely different days, so as to not interfere with the efficiency
of the supramaximal effort. The V˙O2 common of the ultimate 30 s in each GXT stage and 15 s in the rectangular check was calculated.
V˙O2max was assumed when the V˙O2 plateau was observed (difference of ≤2.1 mL⋅kg⋅min-1 between the final two
complete phases of GXT).
Regardless Of ATP being used at excessive charges, the lower in ATP levels throughout
resistance coaching is usually small or statistically insignificant.
Multiple studies have proven this, suggesting that ATP is being nearly completely regenerated
throughout exercise. In flip, we most likely don’t must rest so much
in order to replenish our ATP shops. Studies have proven creatine monohydrate successfully will
increase lean muscle mass, bettering general efficiency.
It also reduces muscle fatigue, allowing you to carry out more
repetitions with weight. A double-blind placebo managed examine carried out at
The Ohio State College and published in the Journal
Of Energy And Conditioning evaluated a one rep max on bench press
after 10 days of creatine supplementiation. The study found that creatine monohydrate and creatine
magnesium chelate demonstrated similar efficiency outcomes, with no distinction demonstrated between either [R].
Moreover, utilizing a different dosage of creatine monohydrate or altering the consumption protocol might affect the outcomes.
Specifically, a protocol and not utilizing a loading part however
with constant creatine supplementation over an prolonged interval would possibly lead to different outcomes,
particularly in phrases of modifications in FFM and lactate distribution house.
Creatine supplementation could influence capillary blood lactate
accumulation throughout a 15-s all-out cycle dash by increasing phosphagen power contribution. Moreover,
variations in capillary blood lactate concentrations might be linked to an expanded lactate distribution area, although these effects
are doubtless minimal.
The debate between creatine HCL vs monohydrate has long been a
topic of dialogue amongst health enthusiasts and professionals alike.
Each types of creatine promise to reinforce efficiency, increase strength,
and assist muscle progress, but which one truly stands out as the superior supplement?
This article delves deep into the comparability, offering insights to help you make an knowledgeable decision tailored
to your fitness targets. The difference lies in the method in which creatine molecules are linked, which
causes them to be metabolised differently by the physique. Some are
more soluble than others, which will increase their effectiveness, whereas others may be linked to chemicals
that improve their absorption by the bloodstream and the
muscle, influencing the necessity for a loading section.
The jury continues to be out on the ergogenic results of HMB, however a literature evaluation means that taking HMB and creatine may create a synergistic impact for enhancing muscle progress and power [25].
Each muscle contraction leads to ATP degrading to a lower-energy molecule referred to as adenosine diphosphate (ADP), releasing a free
phosphate group within the process. Eating foods
that comprise creatine (e.g. pink meat, herring, and salmon) is one approach to replenish creatine stores immediately, but most comes from
endogenous synthesis through the amino acids L-glycine, L-arginine, and L-methionine.
But, creatine HCl has distinct chemical properties that give it advantages over creatine monohydrate.
Notably, the HCl form is much more soluble in water than the monohydrate type [7].
Thus, a significantly decrease quantity of liquid can fully dissolve creatine HCl.
Although Cr nitrate might supply some advantages by method of absorption, crucial factor
is results.
Hellem et al. (2015) studied the consequences of supplementation of 5 g
of creatine per day used as monotherapy (i.e., without concomitant antidepressants) on depressive signs over 8 weeks in individuals with methamphetamine dependence.
In this open-label trial involving 14 subjects, the authors found that HAM-D scores have been significantly reduced by
as soon as 2 weeks after the start of creatine supplementation. They also
discovered that Beck Anxiety Inventory scores were considerably decreased, and
that brain [PCr], measured by 31P MRS, had been significantly increased after 8 weeks.
Mind [PCr] had been larger on the second 31P MRS scan in comparability with baseline,
suggesting that creatine supplementation increased [PCr] [193].
Research have proven reduced [tCr] in MDD within the left dorsolateral prefrontal cortex (PFC) [125], posterior cingulate
cortex (PCC) [126], and left hippocampus (HC) [127].
A examine in of geriatric depression found reduced [tCr] within the PFC
in persons with remitted despair in comparability
with healthy controls [128].
Nevertheless, it is possible that on the time of this evaluation, extra decisions
may be pending by regulatory authorities. Creatine has been mixed with totally different natural
acids to form creatine salts with the intention of
utilizing acids that may create a synergistic effect or simply enhance the properties
of creatine. A limitation of this method is that efficient day by day doses of
creatine and the acid should match to attain significant
physiological effects.
We hypothesized that a mix of creatine monohydrate supplementation and resistance training may attenuate myostatin expression and
modulate downstream targets, promoting more accentuated modifications in white gastrocnemius than in the soleus muscle.
Mixtures between exercise training and creatine interventions resulted in greater lean mass and lower muscle
protein catabolism [10,11]. Another possible effect of creatine supplementation is the adaptive modulation of myosin heavy chain (MyHC)
isoforms in skeletal muscle fibers [12,thirteen,14,15,16].
MyHC isoform profiles decide the muscle fiber phenotype; normally, predominantly MyHC I fibers have larger gradual twitch-oxidative characteristics, while fibers containing more MyHC II mostly have
a fast glycolytic metabolism [17,18]. Skeletal muscles have a diverse proportion and distribution of highly adaptable fiber types in order that phenotypical aspects can be affected by a number
of molecular signaling pathways, which regulate protein synthesis and myogenic
activity [19,20]. Individual differences between creatine supplementation and (A) baseline and (B) placebo
situation.
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For a durable weightlifting belt that gives crucial assist to your core muscular tissues, contemplate
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Powerlifting Belts – Powerlifting belts provide the strongest assist and strain, due partly to their rigid, thick builds.
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Some individuals may consider dosages of over 10mg per
day for good Trestolone Acetate (MENT) results for the
reason that effectiveness of the drug just isn’t same
for all people. These companies have discovered distinct traits with the steroid suitable
for bodybuilding. Ensuring the protection and authenticity of the Trenbolone
you purchase is of utmost significance. To obtain this, it’s important to be vigilant and take
needed precautions.
Trenbolone may cause liver toxicity, temper swings, and
psychological health points similar to anxiety and melancholy.
It Is important to handle these unwanted effects rigorously to
attenuate their influence in your overall health.
A typical PCT for women consists of human chorionic
gonadotropin (HCG) and a selective estrogen receptor modulator (SERM) corresponding to Clomid
or Nolvadex. As Soon As you have a transparent idea of your objectives, you can start
to consider which steroids would possibly work nicely with Trenbolone.
Although we all the time advise women to use decrease dosages than males, it’s as a lot as the person female to
evaluate her tolerance degree and decide what to take
and how much. If they are serious about working out, their our bodies
and trying out superb, they may definitely be capable of tell you
slightly one thing about this steroid.
By conserving lean muscle while burning fats,
Primobolan acts as an anabolic agent while cutting.
It encourages the body to burn fats whereas defending muscle from being
burned as power. As long as your diet is planned and carried out accurately for
a chopping section, Primobolan is a further compound in any chopping cycle with minimal facet
effect risks in contrast with different steroids.
Metenolone was initially developed to deal with medical
situations that caused muscle losing. This highlights how effective this compound is
at preventing the lack of muscle, which is a extremely desirable trait for any bodybuilder or athlete.
Quite A Few anabolic steroids have unfavourable traits, such as excessive aromatisation levels.
It’s also value considering newer, rising dietary supplements that goal to help muscle development and performance legally.
Trenbolone is commonly stacked with different compounds
to reinforce its effects or manage unwanted effects.
Widespread stacking companions embrace testosterone, which is often used as a base in any steroid cycle to hold up normal
physiological features. Other compounds like Winstrol or Anavar may be added for
slicing cycles, whereas Dianabol or Anadrol might be utilized
in bulking stacks. The choice of stack can significantly affect the overall dosage
and administration protocol.
It is important to determine the best dosage of Trenbolone in your body and fitness objectives.
The dosage can range relying in your experience with anabolic steroids, your body
weight, and other components. Trenbolone improves muscle growth by rising protein synthesis and nitrogen retention within the muscles.
Trenbolone also boosts metabolism and comes with the profit of not inflicting water retention. With Out water retention issues,
Tren retains you dry and lean and is an final slicing and conditioning steroid.
Trenbolone promotes the production of purple blood cells and
Insulin-Like Growth Factor-1 (IGF-1). IGF-1 has a robust anabolic impact on skeletal muscle and is
vital for producing extra protein. In practical terms, you will see higher muscular endurance and improvements in recovery.
Whereas it might be used for low season bulking, maybe its most valuable use is
for contest prep and recomp cycles, the place you have
to use Tren Ace for shorter lengths of time at higher doses.
Your muscle positive aspects shall be dry with Trenbolone, so all the burden gained will be
prime quality and maintainable post-cycle.
Subsequently, trenbolone could exacerbate psychological well being issues, and
thus weak individuals ought to steer away from this
steroid. Tren causes pimples as a end result of androgens stimulating
the sebaceous glands, causing elevated sebum production, which is a waxy substance
used to moisturize the skin. Many folks discover trenbolone to be an emotional rollercoaster, causing mood swings
every hour. If you wrestle to go to sleep at night, trenbolone may not be an acceptable steroid because of its stimulative
results on the CNS (central nervous system), causing insomnia.
Progestional side effects of trenbolone can embrace water retention, a rise in physique fat
and gynecomastia. The rise in progesterone can be related to the inability to climax and softer, or weaker erections.
When embarking on a trenbolone cycle, it is essential to
prioritize security to reduce potential health dangers and maximize results.
This part outlines important safety measures that customers ought to implement
during their trenbolone cycle. When used for chopping, trenbolone helps
to preserve lean muscle mass whereas also selling fat loss.
It is a very potent anabolic steroid that may assist you to to shed weight and build muscle at the similar time.
To minimize these unwanted effects, you will need to use Trenbolone responsibly and to watch your physique for any
indicators of undesirable side effects. As an experienced user of Trenbolone,
I even have discovered that there are several superior
considerations to remember when using this compound. In this section,
I will discuss a number of the most necessary things to contemplate when utilizing Trenbolone.
This is attributable to the Trenbolone entering the bloodstream and worsening the lungs.
To handle this aspect impact, it is suggested to aspirate earlier than injecting and
to use a smaller needle measurement. As a seasoned person of Trenbolone, I know the way necessary it’s to have a stable understanding of dosage pointers to realize
the specified results.
Tren isn’t for use alone, as the unwanted effects are undesirable sufficient with testosterone, with out take
a look at and it’d be a nightmare. Subsequently you’ll be utilizing three cc’s/week and each vial will get you 3.three weeks.
I really have went as high as 600 mg/week earlier than, and I will tell you that unwanted side effects became much worse with no additional advantage
for me. I’m not saying it’s something you can’t management, however it
was there for me every time I had ever used it. The largest cause I might
see Trenbolone Acetate being superior to Trenbolone Enanthate is
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Nonetheless, suppose your cycle does include more potent anabolic steroids
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Sarcastically, despite being dangerous and
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