si
dlatego nalezy wszystko dobierac pod siebie a nie walic 100g prochu i liczyc na to ze wszystko bedzie oki
zaczac od 30g prochu i dodawac co trening 5-10g do momentu dojscia do dawki optymalnej
.....a co do hormonow:
Anabolic hormone changes seen with exercise are relatively unaffected — Testosterone decreases slightly after exercise when any type of food is consumed but the change is small and won't impact muscle mass. In addition, while GH declines with carbohydrate intake at rest, after exercise the signal to release GH is very strong and is unaffected by nutritional supplementation. Therefore a drink given post exercise won't diminish any small effects that the anabolic hormones may have on the body.
Pozytywy napoju 'przed':
Rapid provision of fuel — Supplementation can provide fuel when it's needed most. Liquid, easily digestible nutrients can be digested, absorbed and delivered in a matter of minutes while whole food meals can take hours to reach the muscle.
Maintenance of blood glucose — Blood glucose can decrease during exercise, leading to local muscular as well as central fatigue. Supplementation can maintain blood glucose concentrations and delay fatigue.
Maintenance of muscle glycogen — As shown earlier, six sets of leg extensions can deplete thigh glycogen by over 40%. Supplementation with liquid carbohydrate during repeated sets of leg extensions can help prevent such a large decrease in muscle glycogen. Compared with the normal 40% decline in muscle glycogen, subjects supplemented with carbohydrate only experienced a 20% reduction of muscle glycogen.
Increased muscle blood flow — While some theorize that the digestion of this drink will draw blood away from the muscle and toward the gastrointestinal tract, this couldn't be further from the truth. Since the recommended drink is so easily digested and the stimulus to send blood to the muscle is so strong, blood flow to the muscle will actually increase with such a drink.
At rest, blood flow to the muscle is quite low. However, during exercise muscle blood flow increases by almost 150%. When a carbohydrate and amino acid drink is taken pre/during the workout, the blood flow during the workout increases by about 350%. This is a very powerful effect since there's significantly more blood going to the muscle and this blood is packed with anabolic nutrients!
Increased insulin concentrations — By increasing insulin concentrations and delivering more of this insulin to the muscle, the extra glucose, amino acids, and creatine that are in the blood will be more readily taken up into the muscle. Studies have shown that the more insulin available in the blood, the more prominent the tissue building effect. The highest insulin response noted (over 1000% increase) was induced by a carbohydrate, protein, and amino acid beverage with the same proportions of nutrients as recommended above.
pozytywy napoju post workout:
Decreased post-exercise cortisol concentrations — After exercise, cortisol concentrations can increase to concentrations 80% higher than resting values. The provision of a carbohydrate supplement can lower the cortisol response to exercise by about half. This means that post exercise cortisol concentrations with supplementation will only be about 40% higher when compared to resting concentrations.
Increased insulin concentrations — By increasing insulin concentrations, the extra glucose, amino acids, and creatine in the blood will be more readily taken up into the muscle.
Rapid glycogen replenishment — After exercise, if nutrients aren't provided, glycogen replenishment won't occur. In one study, a resistance exercise protocol depleted muscle glycogen by 33%. If no meal was consumed and muscle glycogen was measured four hours later, muscle glycogen remained depleted. If a 230-calorie beverage was consumed (either carbohydrate alone, or a macronutrient blend) immediately after exercise, glycogen was fully restored in the four hours.
Stimulation of protein synthetic pathway — Below, I've listed values for protein synthesis under different treatment conditions. Each percent increase is relative to fasting baseline values.
Insulin Treatment — 50% higher
Amino Acid Infusion — 150% higher
24 Hours Post-Exercise — 100% higher
Amino Acids Immediately Post-Exercise — 200% higher
Amino Acids and Carbohydrate Immediately Post-Exercise — 350% higher
Amino Acids and Carbohydrate Given Immediately Pre-Exercise — 400% higher
It should be obvious that pre- and post-workout drinks dramatically stimulate protein synthesis.
Positive protein status — When fasted, during exercise and immediately post exercise, protein status is negative (more protein is being lost than is being retained). With feeding, protein status increases so that more protein is retained than lost. If liquid nutrients are given after exercise, the protein status becomes positive very quickly with the highest increase in the group that gets carbohydrate and amino acids immediately before exercise.
In all post-exercise situations where nutrients are provided, protein breakdown is accelerated (as we'd expect and as I recommend), but the increases in protein synthesis outweigh the increases in breakdown and lead to large increases in protein retention.
Prevention of free radical damage — The vitamin C and E recommendations are in place to help prevent excess free radical induced cellular damage. The exercise itself as well as the acute phase response leads to free radical production. The antioxidants may save the cell from free radical damage.
Rapid ATP/PC recovery — Intense resistance exercise leads to the loss of substrate from the ATP/PC system. Creatine supplementation can help the body more rapidly resynthesize these substrates.
Zmieniony przez - solaros w dniu 2011-01-17 00:53:10