Co jecie po treningu?

po treningu carbo z bialkiem + witC bo nie moge nic w stanie stalym przyjac. po jakis 30 minutach platki owsiane z serem bialym ale chyba zamienie na kasze gryczana z cyckami

i słusznie, po treningu czesto nie mozesz jeśc bo jelita jeszcze nei pracują.
zdr.

Cobraf masz do kolekcji z samym białkiem i z samymi aminokwasami:

Med Sci Sports Exerc. 2004 Dec;36(12):2073-81.

Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.
Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR.

Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX 77550, USA. [email protected]

PURPOSE: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise. METHODS: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. RESULTS: Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol.min(-1).100 mL(-1) leg) than CS (133 +/- 45 nmol.min(-1).100 mL(-1) leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH (approximately 10-15%). CONCLUSIONS: Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

http://ajpendo.physiology.org/cgi/content/full/283/4/E648
http://jap.physiology.org/cgi/content/full/88/2/386 

http://www.t-nation.com/readTopic.do?id=659666

bardzo dobry topic, obalający sporo mitów...

ja od razu po trening dextroza 30min pużniej ryż polany jogurtem z miodem i do tego białko

Thx ellis, sog. A masz jeszcze takie w którym by było razem porównanie samego białka i b+ww?

ja odrazu po treningu płatki z mlekiem i potem odrazu bialko

Ja radze spożyć jakiegoś gainerka później ja jem płatki kukurydziane z mlekiem i jakiegoś jogurta. Znam osobiście kolesia który po treningu wcina 2 czekolady i duży jogurt i rośnie i wygląda całkiem dobrze!!

2 wersje
a) 50-60 gr carbo + kolo 30gr wpc

b) 50-60gr carbo, po 15 minutach 30gr izolatu



a potem po ~godzine - pelnowartosciowy posilek 100gr ww + 50gr bialka

gainer 100g,za godz40g koncentratu serwatki80,po kolejnej godz 100g ryzu i200g piersi.