dwa badania odnosnie
'pory' :
Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise
The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion ofl-[ring-2H5]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by ∼130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 ± 42 mg) than during POST (81 ± 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.
http://ajpendo.physiology.org/content/281/2/E197.abstract
moral z tego badania taki
ze skoro shake pre workout jest lepszy niz shake post workout
(badanie dwoch opcji:
-tylko przed
lub
-tylko po)
ale jak ponizej zostanie udowodnione ze kombo - wegle+bialko+leucyna pozytywnie wplywa na zahamowanie katabolizmu,nasilenie anabolizmu,uzupelenienie zasobow glikogenu - optymalnym wyjsciem i zalecanym przez wielu trenerow
jest polaczenie suplementacji 'pre' i 'post'
Czyli:
-shake przed wedlug tego badanie lepiej wplywa na synteze bialka
-shake po (zawierajacy mix bialka,wegli/ +leucyny) przyspiesza regeneracje powysilkowa
najwiecej korzysci osiagnie sie stosujac shake przed + shake po.
Postexercise nutrient intake timing in humans is critical to recovery of leg glucose and protein homeostasis.
Although the importance of postexercise nutrient ingestion timing has been investigated for glycogen metabolism, little is known about similar effects for protein dynamics. Each subject (n = 10) was studied twice, with the same oral supplement (10 g protein, 8 g carbohydrate, 3 g fat) being administered either immediately (EARLY) or 3 h (LATE) after 60 min of moderate-intensity exercise. Leg blood flow and circulating concentrations of glucose, amino acids, and insulin were similar for EARLY and LATE. Leg glucose uptake and whole body glucose utilization (D-[6,6-2H(2)]glucose) were stimulated threefold and 44%, respectively, for EARLY vs. LATE. Although essential and nonessential amino acids were taken up by the leg in EARLY, they were released in LATE. Although proteolysis was unaffected, leg (L-[ring-2H(5)]phenylalanine) and whole body (L-[1-13C]leucine) protein synthesis were elevated threefold and 12%, respectively, for EARLY vs. LATE, resulting in a net gain of leg and whole body protein. Therefore, similar to carbohydrate homeostasis, EARLY postexercise ingestion of a nutrient supplement enhances accretion of whole body and leg protein, suggesting a common mechanism of exercise-induced insulin action.
http://www.ncbi.nlm.nih.gov/pubmed/11350780
korzystniej jest wypic shake zaraz po treningu niz 3h po skonczonym treningu.
lepsze uzupelnienie glikogenu,wiekszy anabolizm
******************************************************
kilka badan odnosnie
najlepszego mixu post workout:
Effects of liquid carbohydrate/essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men.
OBJECTIVE: The primary objective of this study was to investigate the influence of nutritive interventions on acute hormonal responses to a single bout of resistance exercise in untrained young men. Specifically, the aim was to determine whether the acute hormonal milieu conducive to enhancing skeletal muscle hypertrophic adaptation to resistance training could be created. The potential role of cortisol in inhibiting training-induced muscle growth is of particular interest, as is whether exercise-induced cortisol release can be attenuated by nutritive interventions.
METHODS: After a 4-h fast, 32 subjects performed a single bout of resistance exercise ( approximately 60 min), during which they consumed a 6% carbohydrate (CHO) solution, a 6-g essential amino acid (EAA) mixture, a combined CHO+EAA supplement, or a placebo beverage. Blood samples were collected every 15 min throughout the exercise bout, immediately after exercise, and 15 and 30 min after exercise for analysis of total testosterone, cortisol, growth hormone, insulin, and glucose.
RESULTS: No significant change in glucose or insulin was observed for placebo. CHO and CHO+EAA ingestion resulted in significantly (P < 0.001) increased glucose and insulin concentrations above baseline, whereas EAA resulted in significant postexercise increases (P < 0.05) in insulin only. Placebo exhibited a significant increase in cortisol within 30 min (P < 0.01), with a peak increase of 105% (P < 0.001) immediately after exercise, and cortisol remained 54% above baseline at 30 min after exercise (P < 0.05). Conversely, the treatment groups displayed no significant change in cortisol during the exercise bout, with CHO and CHO+EAA finishing 27% (P < 0.01) and 23% (P < 0.05), respectively, below baseline at 30 min after exercise. No between-group differences in exercise-induced growth hormone or testosterone concentrations after nutritive intervention were present.
CONCLUSION: These data indicate that CHO and/or EAA ingestion during a single bout of resistance exercise suppresses the exercise-induced cortisol response, in addition to stimulating insulin release. We conclude that the exercise-induced hormonal profile can be influenced by nutritive interventions toward a profile more favorable for anabolism.
http://www.ncbi.nlm.nih.gov/pubmed/16472979
kombo weglowodany + dodatek eaa - w porownaniu do grupy placebo - odznaczylo sie znacznie wiekszym poziomem cukru jak i wiekszym poziomem insuliny,obnizaja poziom kortyzolu
Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects.
The present study was designed to determine postexercise muscle protein synthesis and whole body protein balance following the combined ingestion of carbohydrate with or without protein and/or free leucine. Eight male subjects were randomly assigned to three trials in which they consumed drinks containing either carbohydrate (CHO), carbohydrate and protein (CHO+PRO), or carbohydrate, protein, and free leucine (CHO+PRO+Leu) following 45 min of resistance exercise. A primed, continuous infusion of L-[ring-13C6]phenylalanine was applied, with blood samples and muscle biopsies collected to assess fractional synthetic rate (FSR) in the vastus lateralis muscle as well as whole body protein turnover during 6 h of postexercise recovery. Plasma insulin response was higher in the CHO+PRO+Leu compared with the CHO and CHO+PRO trials (+240 +/- 19% and +77 +/- 11%, respectively, P < 0.05). Whole body protein breakdown rates were lower, and whole body protein synthesis rates were higher, in the CHO+PRO and CHO+PRO+Leu trials compared with the CHO trial (P < 0.05). Addition of leucine in the CHO+PRO+Leu trial resulted in a lower protein oxidation rate compared with the CHO+PRO trial. Protein balance was negative during recovery in the CHO trial but positive in the CHO+PRO and CHO+PRO+Leu trials. In the CHO+PRO+Leu trial, whole body net protein balance was significantly greater compared with values observed in the CHO+PRO and CHO trials (P < 0.05). Mixed muscle FSR, measured over a 6-h period of postexercise recovery, was significantly greater in the CHO+PRO+Leu trial compared with the CHO trial (0.095 +/- 0.006 vs. 0.061 +/- 0.008%/h, respectively, P < 0.05), with intermediate values observed in the CHO+PRO trial (0.0820 +/- 0.0104%/h). We conclude that coingestion of protein and leucine stimulates muscle protein synthesis and optimizes whole body protein balance compared with the intake of carbohydrate only.
kombo weglowodany+bilako+leucyna - znacznie lepiej wplywa na anabolizm (synsteze bialka),jak rowniez ogolny
bilans azotowy - w porownaniu do przyjmowania samegego napoju weglowodanowego
http://www.ncbi.nlm.nih.gov/pubmed/15562251
The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage.
The purpose of this study was to determine whether resistance exercise performance and postexercise muscle damage were altered when consuming a carbohydrate and protein beverage (CHO-PRO; 6.2% and 1.5% concentrations). Thirty-four male subjects (age: 21.5 +/- 1.7 years; height: 177.3 +/- 1.1 cm; weight: 77.2 +/- 2.2 kg) completed 3 sets of 8 repetitions at their 8 repetition maximum to volitional fatigue. The exercise order consisted of the high pull, leg curl, standing overhead press, leg extension, lat pull-down, leg press, and bench press. In a double-blind, posttest-only control group design, subjects consumed 355 ml of either CHO-PRO or placebo (electrolyte and artificial sweetener beverage) 30 minutes prior to exercise, 177 ml immediately prior to exercise, 177 ml halfway through the exercise bout, and 355 ml immediately following the exercise bout. There were no significant differences between groups relative to exercise performance. Cortisol was significantly elevated in the placebo group compared to the CHO-PRO group at 24 hours postexercise. Insulin was significantly elevated immediately pre-exercise, after the fourth lift, immediately postexercise, 1 hour, and 6 hours postexercise in CHO-PRO compared to the placebo group. Myoglobin levels in the placebo group approached significance halfway through the exercise bout and at 1 hour postexercise (p = 0.06 and 0.07, respectively) and were significantly elevated at 6 hours postexercise compared to the CHO-PRO group. Creatine kinase levels were significantly elevated in the placebo group at 24 hours postexercise compared to the CHO-PRO group. The CHO-PRO supplement did not improve performance during a resistance exercise bout, but appeared to reduce muscle damage, as evidenced by the responses of both myoglobin and creatine kinase. These results suggest the use of a CHO-PRO supplement during resistance training to reduce muscle damage and soreness.
Jesli chodzi o 'wykonanie' treningu - nie zauwazono roznicy pomiedzy grupa spozywajaca napoj weglowodanowy a grupa spozywajaca napoj weglowodanowo-bialkowy,
natomisat zanotowana znaczna roznice na korzysc grupy wegle+bialko - jesli chodzi o regeneracje powysilkowa (zredukowany bol miesni i mniejsze urazy)
Maximizing postexercise muscle glycogen synthesis: carbohydrate supplementation and the application of amino acid or protein hydrolysate mixtures.
BACKGROUND: Postexercise muscle glycogen synthesis is an important factor in determining the time needed to recover from prolonged exercise.
OBJECTIVE: This study investigated whether an increase in carbohydrate intake, ingestion of a mixture of protein hydrolysate and amino acids in combination with carbohydrate, or both results in higher postexercise muscle glycogen synthesis rates than does ingestion of 0.8 g*kg(-)(1)*h(-)(1) carbohydrate, provided at 30-min intervals.
DESIGN: Eight trained cyclists visited the laboratory 3 times, during which a control beverage and 2 other beverages were tested. After the subjects participated in a strict glycogen-depletion protocol, muscle biopsy samples were collected. The subjects received a beverage every 30 min to ensure ingestion of 0.8 g carbohydrate*kg(-)(1)*h(-)(1) (Carb trial), 0.8 g carbohydrate*kg(-)(1)*h(-)(1) plus 0.4 g wheat protein hydrolysate plus free leucine and phenylalanine*kg(-)(1)*h(-)(1) (proven to be highly insulinotropic; Carb + Pro trial), or 1.2 g carbohydrate*kg(-)(1)*h(-)(1) (Carb + Carb trial). After 5 h, a second biopsy was taken.
RESULTS: Plasma insulin responses in the Carb + Pro and Carb + Carb trials were higher than those in the Carb trial (88 +/- 17% and 46 +/- 18%; P < 0.05). Muscle glycogen synthesis was higher in both trials than in the Carb trial (35. 4 +/- 5.1 and 44.8 +/- 6.8 compared with 16.6 +/- 7.8 micromol glycosol units*g dry wt(-)(1)*h(-)(1), respectively; P < 0.05).
CONCLUSIONS: Addition of a mixture of protein hydrolysate and amino acids to a carbohydrate-containing solution (at an intake of 0.8 g carbohydrate*kg(-)(1)*h(-)(1)) can stimulate glycogen synthesis. However, glycogen synthesis can also be accelerated by increasing carbohydrate intake (0.4 g*kg(-)(1)*h(-)(1)) when supplements are provided at 30-min intervals.
http://www.ncbi.nlm.nih.gov/pubmed/10871568
badano 3 grupy
wegle (0,8g/kgmc)
wegle + wegle (0,8+0,4)
wegle + bialko (0,8+0,4)
wynik:
synteze glikogenu mozna polepszyc spozywajac shake weglowodanowo-bialkowy,
i lepszym rezultatem okazuje sie spozycie wiekszej ilosci wegli (dwa shake'i weglowodanowe) w porownaniu do 1 shake'a weglowodanowego
Zmieniony przez - solaros w dniu 2011-02-01 03:02:39
Koniu151
Krzysztof Piekarz
krzychacz
djfafa
kieszko89
FEYO
solaros
