Witaj, przygotowaliśmy kilka tematów które mogą Cię zainteresować:
- czy mozna mieszac carbo z kreatyna?
- czy można spożyc białko pare godzin po przygotowaniu..
- Kreatyna po treningu. Po jakim czasie mozna wypic bialko po kretce
- czy mozna mieszac wszystko razem ? cm3+bialko+deca stek+ glukoza???
- Czy Glutamine mozna mieszac razem z kreatyna?
- Gainer + Kreatyna - czy mozna mieszac ?
PRZYSPIESZ SPALANIE TŁUSZCZU!
Nowa ulepszona formuła, zawierająca szereg specjalnie dobranych ekstraktów roślinnych, magnez oraz chrom oraz opatentowany związek CAPSIMAX®.
Sprawdź...
Napisał(a)
i po treningu też chyba bo właśnie wtedy mamy pusty żołądek. Chyba właśnie dlatego zalecają zaraz po treningu. Stąd moje pytanie czy można z białkiem bo w sumie to też jakiś pokarm.
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Napisał(a)
Combined creatine and protein supplementation in conjunction with resistance training promotes muscle GLUT-4 content and glucose tolerance in humans.
The present study was undertaken to explore the effects of creatine and creatine plus protein supplementation on GLUT-4 and glycogen content of human skeletal muscle. This was investigated in muscles undergoing a decrease (immobilization) and subsequent increase (resistance training) in activity level, compared with muscles with unaltered activity pattern. A double-blind, placebo-controlled trial was performed by 33 young healthy subjects. The subjects' right legs were immobilized with a cast for 2 wk, followed by a 6-wk resistance training program for the right knee extensor muscles. The participants were supplemented throughout the study with either placebo (Pl group) or creatine (Cr group) or with creatine during immobilization and creatine plus protein during retraining (Cr+P group). Needle biopsies were bilaterally taken from the vastus lateralis. GLUT-4 protein expression was reduced by the immobilization in all groups (P < 0.05). During retraining, GLUT-4 content increased (P < 0.05) in both Cr (+24%) and Cr+P (+33%), which resulted in higher posttraining GLUT-4 expression compared with Pl (P < 0.05). Compared with Pl, muscle glycogen content was higher (P < 0.05) in the trained leg in both Cr and Cr+P. Supplements had no effect on GLUT-4 expression or glycogen content in contralateral control legs. Area under the glucose curve during the oral glucose tolerance test was decreased from 232 +/- 23 mmol. l(-1). min(-1) at baseline to 170 +/- 23 mmol. l(-1). min(-1) at the end of the retraining period in Cr+P (P < 0.05), but it did not change in Cr or Pl. We conclude that creatine intake stimulates GLUT-4 and glycogen content in human muscle only when combined with changes in habitual activity level. Furthermore, combined protein and creatine supplementation improved oral glucose tolerance, which is supposedly unrelated to the changes in muscle GLUT-4 expression.
badano trzy grupy:
-placebo (pl)
-grupe przyjmujaca kreatyne (KR)
-grupe przyjmujaca kreatyne + bialko (KR+B)
po 6-cio tygodniowym treningu jednej nogi (prawej) wyciagnieto wnioski:
-GLUT-4 wzrosl u grupy KR o 24% i u grupy KR+B o 33% w porownaniu do grupy placebo
-zawartosc glikogenu byla wieksza w obu grupach w porownianiu do grupy placebo - gdzie byla mniejsza
-te zmiany nie dotyczyly nogi lewej(!)
Stosowanie kreatyny lub kreatyny wraz z bialkiem przynosi korzystne efekty tylko (!) w polaczeniu z treningiem oporowym.
The present study was undertaken to explore the effects of creatine and creatine plus protein supplementation on GLUT-4 and glycogen content of human skeletal muscle. This was investigated in muscles undergoing a decrease (immobilization) and subsequent increase (resistance training) in activity level, compared with muscles with unaltered activity pattern. A double-blind, placebo-controlled trial was performed by 33 young healthy subjects. The subjects' right legs were immobilized with a cast for 2 wk, followed by a 6-wk resistance training program for the right knee extensor muscles. The participants were supplemented throughout the study with either placebo (Pl group) or creatine (Cr group) or with creatine during immobilization and creatine plus protein during retraining (Cr+P group). Needle biopsies were bilaterally taken from the vastus lateralis. GLUT-4 protein expression was reduced by the immobilization in all groups (P < 0.05). During retraining, GLUT-4 content increased (P < 0.05) in both Cr (+24%) and Cr+P (+33%), which resulted in higher posttraining GLUT-4 expression compared with Pl (P < 0.05). Compared with Pl, muscle glycogen content was higher (P < 0.05) in the trained leg in both Cr and Cr+P. Supplements had no effect on GLUT-4 expression or glycogen content in contralateral control legs. Area under the glucose curve during the oral glucose tolerance test was decreased from 232 +/- 23 mmol. l(-1). min(-1) at baseline to 170 +/- 23 mmol. l(-1). min(-1) at the end of the retraining period in Cr+P (P < 0.05), but it did not change in Cr or Pl. We conclude that creatine intake stimulates GLUT-4 and glycogen content in human muscle only when combined with changes in habitual activity level. Furthermore, combined protein and creatine supplementation improved oral glucose tolerance, which is supposedly unrelated to the changes in muscle GLUT-4 expression.
badano trzy grupy:
-placebo (pl)
-grupe przyjmujaca kreatyne (KR)
-grupe przyjmujaca kreatyne + bialko (KR+B)
po 6-cio tygodniowym treningu jednej nogi (prawej) wyciagnieto wnioski:
-GLUT-4 wzrosl u grupy KR o 24% i u grupy KR+B o 33% w porownaniu do grupy placebo
-zawartosc glikogenu byla wieksza w obu grupach w porownianiu do grupy placebo - gdzie byla mniejsza
-te zmiany nie dotyczyly nogi lewej(!)
Stosowanie kreatyny lub kreatyny wraz z bialkiem przynosi korzystne efekty tylko (!) w polaczeniu z treningiem oporowym.
"Cóż jest trucizną?
Wszystko jest trucizną i nic nie jest trucizną, tylko dawka czyni, że dana substancja nie jest trucizną!".
BLOG: http://www.sfd.pl/t1033576.html
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Napisał(a)
ok sogi poszły, a co z tymi węglami no bo jak już białko bym dał to i wskazane by było z węglami. Co o tym myślicie?
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Napisał(a)
Mi trener powiedział tak bym odrazu po treningu wziął krete i odczekał z białkiem 10-15 min. Banana możesz razem z białkiem wciągnąć.
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