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Napisał(a)
Po dwóch latach... A teraz tylko policzmy sobie w pamięci ile za ten czas trzeba zjeść wheya... Zakładając że jemy go rano, przed i po treningu w ilości 30g tu i tu to jest 90g w dzien treningowy. W nietreningowy 30g. 3 treningi w tygodniu to jest 90x3=270g oraz 4 dni nietreningowe to jest 4x30=120g. Razem daje nam to jakieś 400g wheya na tydzień, czyli 1.5 kg na miesiąc. Pewnie że jak kogoś stać to niech bierze bo warto z wielu różnych względów ale pytanie czy jest to aż tak ważny element suplementacji okołotreningowej żeby wydawać na niego niemałe wcale pieniądze skoro efekty takiej podaży są zauważalne dopiero po długim okresie czasu. IMHO krótko mówiąc jak kogoś stać to niech kupuje wpi a jak nie to niech lepiej ułoży dietę z podst. produktów i kupi kreatynę.
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Napisał(a)
Teoretycznie jest to osoba, która może wiedzieć sporo na ten temat, ale biorąc pod uwagę w jaki sposób przeprawdzają te badania muszę podkreślić z mojej wypowiedzi słowa: być może
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Napisał(a)
Ten tekst sporo wyjaśnia, oczywiście na tyle na ile dają odpowiedz prowadzone badania:
http://jap.physiology.org/cgi/content/full/96/2/674#REF20
i końcowy wniosek:
In conclusion, the principal finding of this study was that intake of 100 g of carbohydrates after resistance exercise improved muscle net protein balance, but the improvement was only minor compared with the reported effect of intake of amino acids. We conclude that intake of carbohydrates alone after resistance exercise will modestly improve the anabolic effect of exercise. However, amino acid intake is necessary for a maximal response.
No i ten tekst:
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.
Zmieniony przez - ellis w dniu 2006-09-10 10:30:41
http://jap.physiology.org/cgi/content/full/96/2/674#REF20
i końcowy wniosek:
In conclusion, the principal finding of this study was that intake of 100 g of carbohydrates after resistance exercise improved muscle net protein balance, but the improvement was only minor compared with the reported effect of intake of amino acids. We conclude that intake of carbohydrates alone after resistance exercise will modestly improve the anabolic effect of exercise. However, amino acid intake is necessary for a maximal response.
No i ten tekst:
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.
Zmieniony przez - ellis w dniu 2006-09-10 10:30:41
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Napisał(a)
czyli jak robic z suplementacja okolotreningowa ? chodzi mi o ww i bialko. bo jednak proteina swoje tez kosztuje i nie kazdego stac zeby przez kilka lat szamac ciagle bialko
Ellis moglbys zajrzec ? bylbym wdzieczny
https://www.sfd.pl/temat286284/
Ellis moglbys zajrzec ? bylbym wdzieczny
https://www.sfd.pl/temat286284/
http://wicek-lampy.cba.pl/
"profesjonalna" naprawa
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Napisał(a)
hmm,
z tego co pamietam, juz nie koniecznie samo białko po siłowni razem z carbo, a carbo + sama leucyna powodowały zachamowanie katab. a nawet większy anabolizm,
przed i po treningu.
z tego co pamietam, juz nie koniecznie samo białko po siłowni razem z carbo, a carbo + sama leucyna powodowały zachamowanie katab. a nawet większy anabolizm,
przed i po treningu.
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Napisał(a)
To jest chyba najbardziej aktualny tekst podsumowujący w tej tematyce, ale na razie nie ma dostępu do całości:
Hyperinsulinemia, hyperaminoacidemia and post-exercise muscle anabolism: the search for the optimal recovery drink.
Manninen AH.
Advanced Research Press, Inc., United States.
Dietary supplements and other ergogenic aids are popular among athletes. Recent studies have demonstrated that nutritional mixtures containing protein hydrolysates, added leucine, and high-glycemic carbohydrates strongly augments insulin secretion compared with the high-glycemic carbohydrates only trial. When post-exercise hyperinsulinemia is supported by protein hydrolysate and leucine ingestion-induced hyperaminoacidemia, net protein deposition in muscle should occur. Thus, post-exercise recovery drinks containing these nutrients may lead to increased skeletal muscle hypertrophy and strength in conjuction with appropriate resistance training. However, the long-term effects on body composition and exercise performance remains to be determined.
Hyperinsulinemia, hyperaminoacidemia and post-exercise muscle anabolism: the search for the optimal recovery drink.
Manninen AH.
Advanced Research Press, Inc., United States.
Dietary supplements and other ergogenic aids are popular among athletes. Recent studies have demonstrated that nutritional mixtures containing protein hydrolysates, added leucine, and high-glycemic carbohydrates strongly augments insulin secretion compared with the high-glycemic carbohydrates only trial. When post-exercise hyperinsulinemia is supported by protein hydrolysate and leucine ingestion-induced hyperaminoacidemia, net protein deposition in muscle should occur. Thus, post-exercise recovery drinks containing these nutrients may lead to increased skeletal muscle hypertrophy and strength in conjuction with appropriate resistance training. However, the long-term effects on body composition and exercise performance remains to be determined.
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Napisał(a)
a ile leucyny i jaki koszt ? bo sie z nia chyba trudno spotkac (przynajmniej ja nie widzialem ale wczesniej sie tym nie interesowalem)
mozna mniej wiecej na polski ?
Zmieniony przez - everr w dniu 2006-09-10 10:54:54
mozna mniej wiecej na polski ?
Zmieniony przez - everr w dniu 2006-09-10 10:54:54
http://wicek-lampy.cba.pl/
"profesjonalna" naprawa
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Napisał(a)
To moze odpowie mi ktos na pytanie: Po co jest glutamina? bo po cos ja wymyslili... i dlaczego nie warto jej kupowac?
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Napisał(a)
Glutamina to dobry atykatabolik ale najlepsze polaczenie antykataboliczne to : - Carbo 50 g
- Glutamina np. 10 g
- aminokwasy kilka tabsow
- tauryna 1-3 g
To jest potezna mieszanka antykataboliczna.
- Glutamina np. 10 g
- aminokwasy kilka tabsow
- tauryna 1-3 g
To jest potezna mieszanka antykataboliczna.
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