Prot shake under träning

[Tricklev]

Jag brukar börja dricka(smutta kanske) på min protein/kolhydrat shake ungefär tio mins in i passet(är cirka 45-45minuter, med 10-15min kondis i slutet inräknat) finns det någon nakdel med detta?

Borde jag bara ta före och efter?(vågar knappt ta före, känns som blodsocker ras under intervall träningen då).

[King Grub]

Kolhydrat och protein före och efter passet är bevisat effektivt. Studier på intag av dessa nutrienter under passet har inte publicerats, men preliminär forskning tyder på att även detta kan fylla sin tänkta funktion:

"Exciting new research has even shown that consuming carbohydrate and protein during a workout can reduce muscle damage and improve performance in a subsequent workout. This means recovery nutrition can actually begin before the recovery period itself does.

In a study performed at James Madison University10, 15 male cyclists completed a stationary ride to exhaustion while drinking either a conventional carbohydrate sports drink or a sports drink containing carbohydrate and protein in a 4:1 ratio. The following day, the cyclists completed a second ride to exhaustion at a higher intensity, this time without drinking anything. Before they began the second ride, a blood sample was taken and its concentration of creatine phosphokinase (CPK), a biomarker of muscle damage, was measured.

On average, the subjects were able to cycle 29% longer in the first ride and 40% longer in the second ride when given the carbohydrate-protein drink than when given carbohydrate-only drink. In addition, the carbohydrate-protein drink was found to reduce CPK levels by an amazing 83%, indicating significantly less muscle damage.

An open question is whether the same type of supplement will have similar effects in anaerobic workouts such as weightlifting. To date there is no published research on this topic, but preliminary results from an ongoing study at the University of Texas indicate that with respect to muscle damage the answer is yes, a carbohydrate-protein supplement used during weightlifting will reduce muscle damage more than a conventional sports drink (J. Ivy, personal communication, August 13, 2004).

Although the exact mechanism by which protein consumed during exercise reduces muscle damage remains undetermined, two theories have been suggested. The protein in the sports drink may be used preferentially for energy during extended exercise, resulting in less breakdown of muscle protein8. The protein may also raise amino acid and insulin levels in the blood. Elevated levels of blood amino acids and insulin have been shown to reduce muscle protein breakdown."

NSCA Performance Training Journal,Recovery Nutrition for Athletes, Paul Goldberg, MS, RD, CSCS

Blodsockerfall med föredrink bör inte vara någon faktor om du tar den direkt i anslutning till passet, så insulin inte hinner frisättas innan du börjar träna. Under aktivitet har du frisättning av glukos från lever och hormon som epinerfrin/adrenalin som håller uppe blodsockernivåerna.