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This is Bunny. Copy Bunny into your signature to help him on his way to world domination.
jeśli chodzi o moją wypowiedź to napisałem tylko co o ZMA myśle po tym jak kolega wyżej zaproponował
pozdr.
http://www.sfd.pl/-t301411.html
http://www.sfd.pl/search.asp <--odpowiedź na wszystkie Twoje pytania
http://www.sfd.pl/temat195089/ <--najlepszy program antyspamowy
<<< AKCJA "STOP SPAMOWI NA SFD.PL" - PRZYŁĄCZ SIĘ!!! >>>
Istnieją trzy rodzaje kłamstwa: przepowiadanie pogody, statystyka i komunikat dyplomatyczny.
koncentrat nie nadaje se do tego zbytnio.
może zma przed snem polepszyłoby twoje chęci do wstawnia a nie trzeba by modelki i to ze śniadaniem -pewnie o śniadaniu szybko bys zapomniał.
w sumie ta godzina może ne mieć decydującego znaczenia, ale w dłuższej perspektywie może utrudniać całkowitą regenerację.
"Każdy ma w swoim życiu swoje Westerplatte"
Jan Paweł II
"Gorzki to chleb jest polskość"
C. K. Norwid
https://www.facebook.com/FilmyKtoreZmieniajaZycie/photos/a.1433936366899118.1073741828.1433433930282695/1434660943493327/?type=1&theater
https://www.facebook.com/photo.php?fbid=845830128789824&set=a.163427777030066.27088.100000885337703&type=1&theater
Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers.
Tipton KD, Gurkin BE, Matin S, Wolfe RR.
Metabolism Unit, Shriners Burns Institute and Department of Surgery, University of Texas Medical Branch, Galveston, TX 77550, USA.
The present study was performed to test the hypothesis that orally administered essential amino acids, in combination with carbohydrate, will stimulate net muscle protein synthesis in resting human muscle in vivo. Four volunteers ingested 500 mL of a solution containing 13.4 g of essential amino acids and 35 g sucrose (EAA). Blood samples were taken from femoral arterial and venous catheters over a 2-hour period following the ingestion of EAA to measure arteriovenous concentrations of amino acids across the muscle. Two muscle biopsies were taken during the study, one before administration of the drink and one approximately 2 hours after consumption of EAA. Serum insulin increased from normal physiologic levels at baseline (9.2 +/- 0.8 microU/mL) and peaked (48 +/- 7.1 microU/mL) 30 minutes after EAA ingestion. Arterial essential amino acid concentrations increased approximately 100 to 400% above basal levels between 10 and 30 minutes following drink ingestion. Net nitrogen (N) balance changed from negative (-495 +/- 128 nmol/mL) prior to consumption of EAA to a peak positive value (416 +/- 140 nmol/mL) within 10 minutes of ingestion of the drink. EAA resulted in an estimated positive net N uptake of 307.3 mg N above basal levels over the 2-hour period. Muscle amino acid concentrations were similar prior to and 2 hours following ingestion of EAA. We conclude that ingestion of a solution composed of carbohydrates to stimulate insulin release and a small amount of essential amino acids to increase amino acid availability for protein synthesis is an effective stimulator of muscle protein anabolism.
***
W tym badaniu potwierdzono, że 35 g sacharozy i 13,4 g 8 egzogennych aminokwasów efektywnie stymulowało syntezę białek mięśniowych. Pozostałe aminokwasy nie były potrzebne.
Independent and combined effects of amino acids and glucose after resistance exercise.
Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR.
Dairy Management, Inc, Rosemont, IL, USA.
PURPOSE: This study was designed to assess the independent and combined effects of a dose of amino acids (approximately 6 g) and/or carbohydrate (approximately 35 g) consumed at 1 and 2 h after resistance exercise on muscle protein metabolism. METHODS: Following initiation of a primed constant infusion of H -phenylalanine and N-urea, volunteers performed leg resistance exercise and then ingested one of three drinks (amino acids (AA), carbohydrate (CHO), or AA and CHO (MIX)) at 1- and 2-h postexercise.(5) RESULTS: Total net uptake of phenylalanine across the leg over 3 h was greatest in response to MIX and least in CHO. The individual values for CHO, MIX, and AA were 53 +/- 6, 114 +/- 38, and 71 +/- 13 mg x leg x 3h. Stimulation of net uptake in MIX was due to increased muscle protein synthesis. CONCLUSIONS: These findings indicate that the combined effect on net muscle protein synthesis of carbohydrate and amino acids given together after resistance exercise is roughly equivalent to the sum of the independent effects of either given alone. The individual effects of carbohydrate and amino acids are likely dependent on the amount of each that is ingested. Further, prior intake of amino acids and carbohydrate does not diminish the metabolic response to a second comparable dose ingested 1h later.
***
To badanie mówi również o synergistycznym, optymalnym wpływie połączenia aminokwasów z węglowodanami.
http://ajpendo.physiology.org/cgi/content/full/283/4/E648
***
Tutaj masz w obszernej dyskusji jak po treningu na syntezę białek mieśniowych wpływały same aminokwasy egzogenne(6 g)
Muscle Protein Synthesis in the Elderly Following Ingestion of Whey Protein or its Corresponding Essential Amino Acid Content:
Essential amino acids (EAA) are primarily responsible for the stimulation of muscle protein synthesis following ingestion of a mixture of EAA and non-essential amino acids.
PURPOSE: To determine if ingestion of whey protein provides extra benefit in the stimulation of muscle protein synthesis in elderly individuals compared to ingestion of its EAA content alone.
METHODS: Nine elderly (5F, 4M; 68 ± 2 yr; 76 ± 3 kg; mean ± SE) ingested 15 g of whey protein and another ten subjects (3F, 7M; 67 ± 2 yr; 82 ± 4 kg) ingested the corresponding EAA content (~ 7 g) in the whey protein. Primed constant L-[ring-2H5]phenylalanine infusion and muscle biopsies were used to determine muscle protein metabolism. The net phenylalanine balance, based on femoral arterio-venous blood samples, as well as the fractional synthetic rate (FSR), before and 3.5 hrs following the protein/EAA ingestion, were used to determine the leg muscle protein response.
RESULTS: The area under the curve (AUC) representing net phenylalanine uptake, a measure of muscle protein accretion, was greater in the whey protein group than the EAA group (23 ± 5 mg/leg vs 10 ± 4; P <0.05). The mean change from basal FSR was greater in the whey protein group than the EAA group (0.029 ± 0.009 %/h vs 0.008 ± 0.006 %/h: P <0.05). The ingestion of whey protein appeared to be more effective in stimulating insulin secretion, as calculated using the AUC, than ingestion of the EAA (803 ± 283 uIU/ml/3.5 hrs vs 287 ± 73 uIU/ml/3.5 hrs: P = 0.06).
CONCLUSION: These results suggest that muscle protein synthesis is stimulated to a greater extent by ingestion of 15 g of whey protein than ingestion of its essential amino acid content, which is probably in part due to a greater stimulation of insulin secretion.
***
Ciekawy tekst na starszych osobach. 15 g białka serwatkowego stymulowało syntezę białek mięśniowych bardziej niż dawka 8 egzogennych aminokwasów w ilości równej jak występuje w 15 g serwatki. Efekt wywołany był prawdopodobnie poprzez silniejszy wpływ serwatki na insulinę.
Podsumowując profesjonalnie zalecałbym izolat białka serwatkowego, jeśli zastanawiasz się czy aminokwasy czy białko serwatkowe. Jeśli myślisz o wykorzystaniu węglowodanów to kojarzy mi się tekst w którym potwierdzono wyższość aminokwasów, nie mam go pod ręką, ale raczej tak było.
Zmieniony przez - ellis w dniu 2006-11-05 01:53:44