smithi77 - jestes w błedzie. Wielokrotnie wykazano, ze mix wegle + bialko to lepsze rozwiazanie niz same węgle...
Polaczenie bialka i wegli daje lepsze srodowisko anaboliczne niz same weglowodany. Poza tym glikogen nie jest kwestią najistotniejsza bezposrednio po treningu silowym (chyba ze biegasz maratony na siłce).
kolorowa prasa sportowa to nie zawsze najlepsze zródlow wiedzy...
Am J Physiol Endocrinol Metab. 2005 Apr;288(4):E645-53. Epub 2004 Nov 23.
Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects.
Koopman R, Wagenmakers AJ, Manders RJ, Zorenc AH, Senden JM, Gorselink M, Keizer HA, van Loon LJ.
Department of Human Biology, Maastricht University, PO Box 616, 6200 MD Maastricht, The Netherlands.
[email protected]
The present study was designed to determine postexercise muscle protein synthesis and whole body protein balance following the combined ingestion of carbohydrate with or without protein and/or free leucine. Eight male subjects were randomly assigned to three trials in which they consumed drinks containing either carbohydrate (CHO), carbohydrate and protein (CHO+PRO), or carbohydrate, protein, and free leucine (CHO+PRO+Leu) following 45 min of resistance exercise. A primed, continuous infusion of L-[ring-13C6]phenylalanine was applied, with blood samples and muscle biopsies collected to assess fractional synthetic rate (FSR) in the vastus lateralis muscle as well as whole body protein turnover during 6 h of postexercise recovery. Plasma insulin response was higher in the CHO+PRO+Leu compared with the CHO and CHO+PRO trials (+240 +/- 19% and +77 +/- 11%, respectively, P < 0.05). Whole body protein breakdown rates were lower, and whole body protein synthesis rates were higher, in the CHO+PRO and CHO+PRO+Leu trials compared with the CHO trial (P < 0.05). Addition of leucine in the CHO+PRO+Leu trial resulted in a lower protein oxidation rate compared with the CHO+PRO trial. Protein balance was negative during recovery in the CHO trial but positive in the CHO+PRO and CHO+PRO+Leu trials. In the CHO+PRO+Leu trial, whole body net protein balance was significantly greater compared with values observed in the CHO+PRO and CHO trials (P < 0.05). Mixed muscle FSR, measured over a 6-h period of postexercise recovery, was significantly greater in the CHO+PRO+Leu trial compared with the CHO trial (0.095 +/- 0.006 vs. 0.061 +/- 0.008%/h, respectively, P < 0.05), with intermediate values observed in the CHO+PRO trial (0.0820 +/- 0.0104%/h). We conclude that coingestion of protein and leucine stimulates muscle protein synthesis and optimizes whole body protein balance compared with the intake of carbohydrate only.
PMID: 15562251 [PubMed - indexed for MEDLINE]
___________
J Strength Cond Res. 2006 Aug;20(3):643-53.
The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training.
Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB.
Center for Exercise, Nutrition and Preventive Health Research, Department of Health, Human Performance and Recreation, Baylor University, Waco, TX 76798, USA.
The purpose of this study was to examine the effects of whey protein supplementation on body composition, muscular strength, muscular endurance, and anaerobic capacity during 10 weeks of resistance training. Thirty-six resistance-trained males (31.0 +/- 8.0 years, 179.1 +/- 8.0 cm, 84.0 +/- 12.9 kg, 17.8 +/- 6.6%) followed a 4 days-per-week split body part resistance training program for 10 weeks. Three groups of supplements were randomly assigned, prior to the beginning of the exercise program, in a double-blind manner to all subjects: 48 g per day (g.d(-1)) carbohydrate placebo (P), 40 g.d(-1) of whey protein + 8 g.d(-1) of casein (WC), or 40 g.d(-1) of whey protein + 3 g.d(-1) branched-chain amino acids + 5 g.d(-1) L-glutamine (WBG). At 0, 5, and 10 weeks, subjects were tested for fasting blood samples, body mass, body composition using dual-energy x-ray absorptiometry (DEXA), 1 repetition maximum (1RM) bench and leg press, 80% 1RM maximal repetitions to fatigue for bench press and leg press, and 30-second Wingate anaerobic capacity tests. No changes (p > 0.05) were noted in all groups for energy intake, training volume, blood parameters, and anaerobic capacity. WC experienced the greatest increases in DEXA lean mass (P = 0.0 +/- 0.9; WC = 1.9 +/- 0.6; WBG = -0.1 +/- 0.3 kg, p < 0.05) and DEXA fat-free mass (P = 0.1 +/- 1.0; WC = 1.8 +/- 0.6; WBG = -0.1 +/- 0.2 kg, p < 0.05). Significant increases in 1RM bench press and leg press were observed in all groups after 10 weeks. In this study, the combination of whey and
casein protein promoted the greatest increases in fat-free mass after 10 weeks of heavy resistance training. Athletes, coaches, and nutritionists can use these findings to increase fat-free mass and to improve body composition during resistance training.
PMID: 16937979 [PubMed - indexed for MEDLINE]
_________________________
i ciekawostka: wegle v.s. mleko:
J Am Coll Nutr. 2004 Aug;23(4):322-30.
Effect of post-exercise supplement consumption on adaptations to resistance training.
Rankin JW, Goldman LP, Puglisi MJ, Nickols-Richardson SM, Earthman CP, Gwazdauskas FC.
Department of Human Nutrition, Foods, and Exercise, Virginia Tech, Blacksburg VA 24061-0430, USA.
[email protected]
OBJECTIVE: Athletes are interested in nutritional manipulations that may enhance lean tissue gains stimulated by resistance training. Some research demonstrates that acute consumption of food containing protein causes superior muscle protein synthesis compared to isoenergetic foods without protein. This benefit has not been verified in longer-term training studies. We compared body composition and muscle function responses to resistance training in males who consumed a carbohydrate or a multi-macronutrient beverage following each training session. METHODS: Nineteen, untrained men (18-25 years) consumed either a milk (MILK) or a carbohydrate-electrolyte (CHO) drink immediately following each workout during a 10 week resistance training program. Muscle strength (1RM for seven exercises), body composition (DXA scan), fasted, resting concentrations of serum total and free testosterone, cortisol, IGF-1, and resting energy expenditure (REE) were measured prior to and at the end of training. RESULTS: Resistance training caused an increase (44 +/- 4%, p < 0.001) in muscular strength for all subjects. The training program reduced percent body fat (8%, p < 0.05, -0.9 +/- 0.5 kg) and increased fat-free soft tissue (FFST) mass (2%, 1.2 +/- 0.3 kg, p < 0.01). MILK tended to increase body weight and FFST mass (p = 0.10 and p = 0.13, respectively) compared to CHO. Resting total and free testosterone concentrations decreased from baseline values in all subjects (16.7%, 11%, respectively, p < 0.05). Significant changes in fasting IGF-1, cortisol, and REE across training were not observed for either group. CONCLUSION: Post-resistance exercise consumption of MILK and CHO caused similar adaptations to resistance training.
It is possible that a more prolonged training with supplementation period would expand the trend for greater FFST gains in MILK.
PMID: 15310736 [PubMed - indexed for MEDLINE]
Zmieniony przez - faftaq w dniu 2009-11-24 09:22:01
Zmieniony przez - faftaq w dniu 2009-11-24 09:22:53
keraj27
Krzysztof Piekarz
toom34
smithi77
faftaq
