Odżywka białkowa a ryż

Czy mogę jeść odżywke białkową z ryżem i mlekiem po treningu? Bedzie to lepiej wyglądało?;p

Poza tym w grę wchodzą czysto praktyczne względy. Teraz zbliża się ciepły okres - jeśli bierzesz rozrobionego z mlekiem gainera/białko na siłownię, to taki shake po godzinie nie musi najlepiej smakować. A wodą można zalać proch na miejscu.

Mozesz robic takie mixy.

bez mleka.

j.w po treningu bez mleka.

IMO z mlekiem mozna rowniez - o ile tolerujesz laktozę

w ogole co do mleka po treningu:

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]
Abstract

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.



Zmieniony przez - faftaq w dniu 2010-06-19 17:19:53

mleko zaraz po treningu to bardzo dobre rozwiązanie

ciekawe.
czyli wychodzi na to, ze tluszcz z mleka po treningu nie jest tak nieporzadany?

Jasna sprawa. Nawet Will Brink pisał o nim niedawno jako o gainerze nie gorszym niż inne. Przeszkodą może być tylko brak tolerancji laktozy, o której wspomniał faftaq.
Tłuszczu i tak jest niewiele, zresztą zawsze jest opcja Łaciate 0,0%, jeśli ktoś ma wątpliwości.


Zmieniony przez - ADRIANUS88 w dniu 2010-06-19 18:24:15

ja nawetposzedł bym dalej - i na tłuszcz pokarmowy zawarty w posilku potreningowym zerknałbym przychylnym okiem.

Dodatek tłuszczu do potreningowego posilku zawierającego wegle i bialka - nie tylko, że nie wplynie niekorzystnie na proces regeneracji powysilkowej, nize zabuzy procesu magazynowania glikogenu, ani nie pwlynie na insulinowrażliwosc, ale dodatkowo wzbogaci zapasy wewnatrzmiesniowych triacylogliceroli.

J Appl Physiol. 2004 Jul;97(1):11-6. Epub 2004 Feb 20.
Adding fat calories to meals after exercise does not alter glucose tolerance.

Fox AK, Kaufman AE, Horowitz JF.

Division of Kinesiology, The University of Michigan, Ann Arbor, MI 48109-2214, USA.
Abstract

A single session of exercise increases insulin sensitivity for hours and even days, and dietary carbohydrate ingested after exercise alters the magnitude and duration of this effect. Although increasing systemic fatty acid availability is associated with insulin resistance, it is uncertain whether increasing dietary fat availability after exercise alters the exercise-induced increase in insulin sensitivity. The purpose of this study was to determine whether adding fat calories to meals after exercise alters glucose tolerance the next day. Seven healthy men cycled 90 min at 66 +/- 2% peak oxygen uptake followed by a maximum of five high-intensity intervals. During the hours after exercise, subjects ingested three meals containing either low-fat (5% energy from fat) or high-fat (45% energy from fat) foods (Low-Fat and High-Fat groups, respectively). Each diet contained the same amount of carbohydrate and protein. An oral glucose tolerance test was performed the next morning. Muscle glycogen and intramuscular triglyceride (IMTG) concentrations were measured in muscle biopsy samples obtained immediately before exercise and the next morning. The day after exercise, muscle glycogen concentration was identical in High-Fat and Low-Fat (393 +/- 70 and 379 +/- 38 mmol/kg dry wt). At the same time, IMTG concentration was approximately 20% greater during High-Fat compared with Low-Fat (42.5 +/- 3.4 and 36.3 +/- 3.3 mmol/kg dry wt; P < 0.05). Despite the addition of approximately 165 g of fat to meals after exercise ( approximately 1,500 kcal) and a resultant elevation in IMTG concentration, glucose tolerance was identical in High-Fat and Low-Fat (composite index: 8.7 +/- 1.0 and 8.4 +/- 1.0). In summary, as long as meals ingested in the hours after exercise contain the same carbohydrate content, the addition of approximately 1500 kcal from fat to these meals did not alter muscle glycogen resynthesis or glucose tolerance the next day.

Zmieniony przez - faftaq w dniu 2010-06-19 18:28:29

a ile tego tłuszczu znowu jest ? 2 % ...
W mleku chodzi o specyficzny skład aminokwasów jaki posiada.

wlasnie nie ograniczałbym się jedynie do aminogarmu mlecznego.