Suplementacja okolotreningowa

wlasnie za to oddalem swoj glos na Ciebie w konkursie

Jak jesz - tak zyjesz
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Doradca w dziale Alternatywna Droga

Dzieki, dzieki, ale juz mi sie kroja nowe pytania do Waszego dzialu, to bedziesz mial okazje sie wykazac
Tylko jeszcze musze je sobie w glowce poukladac


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Trening: Lepiej mniej niż więcej, lepiej wolniej niż szybciej
-== Moderatorka działu Sporty Ogólnorozwojowe ==-

czekamy
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Kolego Biniu czekam na uzasadnienie Twojego podejścia do suplementacji okołotreningowej.xxxxxl.

Witaj
Z tego co wiem - Biniu jest dzisiaj bardzo zajety w pracy wiec postaram sie wytlumaczyc Ci dlaczego suplementacja okolotreningowa jest lepsza niz tylko potreningowa

Weglowodany przed treningiem:
High intensity exercise places great demand on glycogen stores. Glycogen is the sugar stored in the liver and muscles. Because high intensity exercise burns energy at such a high rate, the body is unable to supply sufficient oxygen to be able to use fat for fuel. Instead, it must use sugar both stored in the muscle and brought in from the blood.
Consuming simple sugars right before training can reduce the amount of glycogen used during exercise. This can prolong performance. More importantly, higher blood sugar and insulin levels appear to create a hormonal milieu favorable to anabolism (growth).
During exercise, cortisol accelerates lipolysis, ketogenesis, and proteolysis (protein breakdown). This happens in order to provide additional fuel substrates for continued exercise. The effects of cortisol may also be necessary to provide an amino acid pool from which the muscle can rebuild new contractile proteins if there are insufficient amino acids delivered from the blood. This ensures that some degree of adaptation can occur regardless of the availability of dietary protein. Over time however, if this process is not balanced with additional dietary protein, the net effect will be only maintenance or even a decrease in functional muscle tissue, as is evident during periods of starvation or prolonged dieting. Fortunately, there is only a non-significant rise in cortisol levels when carbohydrates were consumed during exercise. (Tarpenning, 1998) The net effect is a more rapid increase in the cross sectional area of the muscle fibers with the greatest effect seen in type-II fibers.
This may be a less expensive option for those who were thinking of using phosphatidylserine. In this case, carbohydrate administration appears to down regulate the hypothalamic-pituitary-adrenal axis, probably through insulin or perhaps through the presence of carbohydrate itself. This would, in effect, greatly reduce the body's catabolic response to exercise stress. All good news for bodybuilders.

Bialko przed treningiem:
Another pre-workout strategy involves taking advantage of increased blood flow to working muscles. Because the availability of amino acids is often the limiting factor for protein synthesis, a pre-workout protein meal will enhance the delivery of amino acids to muscle tissue. Research has demonstrated the effectiveness of a pre-workout protein drink.
Delivery of amino acids has been shown to be significantly greater during the exercise bout when consumed pre-workout than after exercise (Tipton, 2001). There is also a significant difference in amino acid delivery in the 1st hour after exercise, with the pre-exercise protein drink providing a significant advantage. Net amino acid uptake across the muscle is twice as high with a pre-workout protein drink as compared to consuming it after. Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, was significantly higher when amino acids were taken pre-workout. These results indicate that the response of net muscle protein synthesis to consumption of a protein 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.

Jak pewno wiesz - po treningu waznym czynnikiem jest szybkie uzupelnienie rezerw glikogenu ktore zostaly mocno nadszarpniete na nim. Tazke teraz trzeba dostarczyc aminokwasow ktore pozwola na odbudowe miesni Jesli interesuja Cie te sprawy rpowniez - nie boj sie zapytac Wyjasnimy

Jesli nie chce Ci sie tlumaczyc - rowniez powiedz - wyjasnie Ci to prostym i zwiezlym jezyiem
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Kanarek wejdz do działu <odżywianie>przeczytaj post<serwatka po treningu> to będziesz wiedział o co chodzi.xxxxxl.

wszedlem - i wyjasnilem Ci to wlasnie tutaj
czytales ?




Jak jesz - tak zyjesz
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Doradca w dziale Alternatywna Droga

dla scislosci i wnioskow dodam jeszce tylko:

Pre- and post-exercise nutrition is critical if one wants to maximize the anabolic effects of exercise. The pre-exercise meal should be high in a quickly digestible protein. This will ensure high delivery of amino acids to the muscle tissue. Carbohydrates can also be taken in to minimize glycogen loss and suppress catabolic hormones. Fat should be avoided pre-exercise unless the exercise is for endurance.

To powinno Ci zsumowac cala sprawe
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Doradca w dziale Alternatywna Droga

ok widze ze nie do konca chwyciles o co chodzilo kanarkowi

wiec pokrotce pare slow dlaczego lepiej serwatke przed treningiem

serwatka jak slusznie zauwazyles jest bardzo szybko wchlanialna, wiec najlepiej wykorzytstac ja przed treningiem, gdzy w trakcie treningu krew dociera do komorek miesnioweych w duzych ilosciach (fizjologia wysiku) w zwiazku z tym dostarcza rowniez niezbednych gotowych juz (przetrwionych) aminokwasow co za tym idzie sa one juz w trakcie treningu wtlaczane do komorek (zamiast dopiero po treningu i to bez wykorzystania zwiekszonego przeplywu krwi)

wiecej masz (lacznie z badaniami) w poscie
http://www.hypertrophy-specific.com/hsn_artcls_prepostnutri.html
polecam uwazna lekture w razie watpliwosci


Fakty, nie mity - stan wiedzy na rok 2003
'Alternatywna Droga'

przed treningiem jasne,że mozna zastosowac suplementacje,ale po treningu tez można wypic dodatkowa porcje wpi lub łyknac wph z prostymi ww.