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jsli dieta poprawnie skonstruowana
cenie wyzej BCAA na 'proste formy' a nad BCAA stawiam leucyne
jesli mozliwe to pod warunkiem pierwszego zdania stosowalbym tylko leucyne np w postacie Leucine Stack
glutamine przerzucilbym przed trening - pamietam badania ponoszace dzieki temu GH (pomine kwestie poboczne tego watku)
w trakcie treningu jesli oczywiscie pieniadze pozwalaja miks BCCA/leucyny przyjmowalbym w trakcie calego treningu - ze wzgledu na koszta i inne cele treningowe - w tej roli u mnie wystpuje WPC 100% :D
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ad1 jesli tylko finasne pozwalaja to albo Leucine Stack albo BCAA MC
ad2 wydaje mi sie ze dawki uzywane w badaniach w porcji to ~5g glutaminy
jesli zalezy na pelnym wykorzystaniu glutaminy laczna dawka dzienna (w porcjach) bedzie miala wieksze znaczenie :D
patrz rowniez watek - https://www.sfd.pl/GLUTAMINA_-_ciekawe_Polaków_rozmowy.-t538577.html
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ani leucyna ani bcaa w czasie treningu nie wystarcza,w organizmie podczas ciezkiego treningu panuje taki 'kociol' ze konieczne jest jeszcze eaa, czy to przed czy po
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wydolnosc tlenowa nie jest celem glownym przy treningu silowym nastawionym na poprawe muskulatory
jesli jednak kolega pytajacy ma inne cele warto byloby ew rozpatrzyc i je ...
obaj Panowie wyzej moga ew miec na mysli sytuacje treningu porannego
gdzie porcja aminokwasow jest jedyna ktora krazy w krwioobiegu w trakcie treningu - wskazalem na taka ewantualnosc w pierwszym poscie (moze nie dosc jasno ...)
jednak poza ta pora mamy w krwioobiegu cala pule potrzebnych aminokwasow - wtedy leucyna MOZE miec przewage
o wplywie glutaminy na GH
Increased plasma bicarbonate and growth hormone after an oral glutamine load
TC Welbourne
Department of Physiology, Louisiana State University College of Medicine, Shreveport 71130, USA.
An oral glutamine load was administered to nine healthy subjects to determine the effect on plasma glutamine, bicarbonate, and circulating growth hormone concentrations. Two grams glutamine were dissolved in a cola drink and ingested over a 20-min period 45 min after a light breakfast. Forearm venous blood samples were obtained at zero time and at 30-min intervals for 90 min and compared with time controls obtained 1 wk earlier. Eight of nine subjects responded to the oral glutamine load with an increase in plasma glutamine at 30 and 60 min before returning to the control value at 90 min. Ninety minutes after the glutamine administration load both plasma bicarbonate concentration and circulating plasma growth hormone concentration were elevated. These findings demonstrate that a surprisingly small oral glutamine load is capable of elevating alkaline reserves as well as plasma growth hormone.
w polaczeniu np z tym badaniem ....
Growth Hormone Release During Acute and Chronic Aerobic and Resistance Exercise: Recent Findings
Exercise is a potent physiological stimulus for growth hormone (GH) secretion, and both aerobic and resistance exercise result in significant, acute increases in GH secretion. Contrary to previous suggestions that exercise-induced GH release requires that a ‘threshold’ intensity be attained, recent research from our laboratory has shown that regardless of age or gender, there is a linear relationship between the magnitude of the acute increase in GH release and exercise intensity. The magnitude of GH release is greater in young women than in young men and is reduced by 4-7-fold in older individuals compared with younger individuals. Following the increase in GH secretion associated with a bout of aerobic exercise, GH release transiently decreases. As a result, 24-hour integrated GH concentrations are not usually elevated by a single bout of exercise. However, repeated bouts of aerobic exercise within a 24-hour period result in increased 24-hour integrated GH concentrations.
Because the GH response to acute resistance exercise is dependent on the work-rest interval and the load and frequency of the resistance exercise used, the ability to equate intensity across different resistance exercise protocols is desirable. This has proved to be a difficult task. Problems with maintaining patent intravenous catheters have resulted in a lack of studies investigating alterations in acute and 24-hour GH pulsatile secretion in response to resistance exercise. However, research using varied resistance protocols and sampling techniques has reported acute increases in GH release similar to those observed with aerobic exercise.
In young women, chronic aerobic training at an intensity greater than the lactate threshold resulted in a 2-fold increase in 24-hour GH release. The time line of adaptation and the mechanism(s) by which this training effect occurs are still elusive. Unfortunately, there are few studies investigating the effects of chronic resistance training on 24-hour GH release.
The decrease in GH secretion observed in individuals who are older or have obesity is associated with many deleterious health effects, although a cause and effect relationship has not been established. While exercise interventions may not restore GH secretion to levels observed in young, healthy individuals, exercise is a robust stimulus of GH secretion. The combination of exercise and administration of oral GH secretagogues may result in greater GH secretion than exercise alone in individuals who are older or have obesity. Whether such interventions would result in favourable clinical outcomes remains to be established.
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Hot! Napisałeś, że tauryna, stosowana przed treningiem, obniża wydolność tlenową. Pamiętasz może badanie, w którym to wykazano? Nie widziałem takiego badania - a zainteresowałem się tym dlatego, że znam wielu długodystansowców, którzy stosują taurynę przed treningiem czy startem. Często jest ona łączona tutaj z węglami. Ta praktyka wnika z badania, które pokazywało, że tauryna hamuje hemolizę wysiłkową - rozpad krwinek czerwonych.