SweLabs
2008-11-26, 22:40
Journal of the International Society of Sports Nutrition har gjort en sammanställning av all den forskning som finns i ämnet om hur man ska optimera sitt näringsintag för träningen.
Detta är slutsatserna:
The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, the following conclusions can be drawn at this point in time:
• Prolonged exercise (> 60 – 90 min) of moderate to high intensity exercise will deplete the internal stores of energy, and prudent timing of nutrient delivery can help offset these changes.
• During intense exercise, regular consumption (10 – 15 fl oz.) of CHO/electrolyte solution delivering 6 – 8% CHO (6 – 8 g CHO/100 ml fluid) should be consumed every 15 – 20 min to sustain blood glucose levels.
• Glucose, fructose, sucrose and other high-glycemic CHO sources are easily digested, but fructose consumption should be minimized as it is absorbed at a slower rate and increases the likelihood of gastrointestinal problems.
• The addition of PRO (0.15 – 0.25 g PRO/kg/day) to CHO at all time points, especially post-exercise, is well tolerated and may promote greater restoration of muscle glycogen.
• Ingestion of 6 – 20 grams of EAAs and 30 – 40 grams of high-glycemic CHO within three hours after an exercise bout and immediately before exercise have been shown to significantly stimulate muscle PRO synthesis.
• Daily post-exercise ingestion of a CHO + PRO supplement promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.
• Milk PRO sources (e.g. whey and casein) exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations.
• Addition of Cr to a CHO + PRO supplement in conjunction with regular resistance training facilitates greater improvements in strength and body composition as compared with when no Cr is consumed.
• Dietary focus should center on adequate availability and delivery of CHO and PRO. However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise.
• Irrespective of timing, regular ingestion of snacks or meals providing both CHO and PRO (3: 1 CHO: PRO ratio) helps to promote recovery and replenishment of muscle glycogen.
Detta är slutsatserna:
The scientific literature associated with nutrient timing is an extremely popular, and thus ever-changing, area of research. Upon reviewing the available literature, the following conclusions can be drawn at this point in time:
• Prolonged exercise (> 60 – 90 min) of moderate to high intensity exercise will deplete the internal stores of energy, and prudent timing of nutrient delivery can help offset these changes.
• During intense exercise, regular consumption (10 – 15 fl oz.) of CHO/electrolyte solution delivering 6 – 8% CHO (6 – 8 g CHO/100 ml fluid) should be consumed every 15 – 20 min to sustain blood glucose levels.
• Glucose, fructose, sucrose and other high-glycemic CHO sources are easily digested, but fructose consumption should be minimized as it is absorbed at a slower rate and increases the likelihood of gastrointestinal problems.
• The addition of PRO (0.15 – 0.25 g PRO/kg/day) to CHO at all time points, especially post-exercise, is well tolerated and may promote greater restoration of muscle glycogen.
• Ingestion of 6 – 20 grams of EAAs and 30 – 40 grams of high-glycemic CHO within three hours after an exercise bout and immediately before exercise have been shown to significantly stimulate muscle PRO synthesis.
• Daily post-exercise ingestion of a CHO + PRO supplement promotes greater increases in strength and improvements in lean tissue and body fat % during regular resistance training.
• Milk PRO sources (e.g. whey and casein) exhibit different kinetic digestion patterns and may subsequently differ in their support of training adaptations.
• Addition of Cr to a CHO + PRO supplement in conjunction with regular resistance training facilitates greater improvements in strength and body composition as compared with when no Cr is consumed.
• Dietary focus should center on adequate availability and delivery of CHO and PRO. However, including small amounts of fat does not appear to be harmful, and may help to control glycemic responses during exercise.
• Irrespective of timing, regular ingestion of snacks or meals providing both CHO and PRO (3: 1 CHO: PRO ratio) helps to promote recovery and replenishment of muscle glycogen.