Nytt om näringstajming

[Baha]

Om det är bra eller inte det vet jag ej, men kanske vört att diskutera. :)

www.t-mag.com The Top 10 Post Workout Nutrition Myths


"Comparing research that used drinks consumed immediately after a workout (Tipton et al., 2001) versus those ingested an hour after training (Rasmussen et al., 2000), the results are surprising: it seems that post workout meal ingestion actually results in 30% lower protein synthesis rates than when we wait! So every time we thought that we were badass for drinking "as soon as the weight hit the floor, we were actually short changing ourselves. Not a big deal, that’s why we read T-Nation. Let’s just learn, adapt, and move on."

detta tyckte jag var intressant, dock vet jag inte ngt om studierna.

[King Grub]

Varför vänta? Varför inte ta en dos EAA+kolhydrat direkt efter träning och en dos 1 h senare, eftersom:

prior intake of amino acids and carbohydrate does not diminish the metabolic response to a second comparable dose ingested 1h later

(Med Sci Sports Exerc. 2003 Mar;35(3):449-55. Independent and combined effects of amino acids and glucose after resistance exercise).

Då blir det två proteinsyntesstimulerande mål i stället för ett. Ett enda mål efter träning är suboptimalt, när man än lägger det.

Motsvarande mängd direkt före träning har ännu större effekt efter träning, enligt samma Tiptonstudie som refereras till i ditt citat.

[King Grub]

"Feeding amino acids or protein together with high-insulinogenic and high-glycemic carbohydrates and the feeding of mixed meals after exercise are essential to achieve net skeletal muscle protein. In addition, the earlier these nutrients or mixed meals were supplied, the greater the muscle protein synthesis rate was augmented. These findings also suggested that the regular ingestion of meals or a protein and carbohydrate supplement immediately after exercise over a long period of time might be effective for increasing lean body mass and decreasing body fat accumulation. Therefore, the timing of nutrition consumption after exercise appears to play an important role in maximizing the effect of an exercise and nutrition regimen.

As to the nutritional significance of glycemic carbohydrates, high-glyceminc and high-insulinogenic carbohydrates are more effective than low-glycemic and low-insulinogenic carbohydrates for skeletal muscle formation. A combination of amino acids/protein, to increase amino acid availability, and high-glycemic carbohydrate, to stimulate insulin release, should be a potent stimulator of net muscle protein synthesis. In addition, the recovery of skeletal muscle glycogen after exercise was significantly greater when a high-glycemic carbohydrate (i.e., dextrin) was fed than when a lower-glycemic carbohydrate (i.e., starch) was fed.

"These results indicate positive effects of the high-insulinogenic and high-glycemic sugars such as glucose fed together with an amino acid mixture right after exercise on skeletal muscle formation compared with feeding low-insulinogenic and low-glycemic sugars such as fructose and erythritol. In the skeletal muscle, high-insulinogenic sugar feeding might effectively up-regulate the muscle protein synthesis when the protein and amino acids were fed directly after exercise. This effect may be due to the interaction between increased insulin sensitivity in skeletal muscle right after exercise and increased blood insulin level from being fed high-insulinogenic sugars such as glucose."

Glycemic carbohydrates consumed with amino acids or protein right after exercise enhance muscle formation, Nutrition Reviews, 1 May 2003, vol. 61, no. Supplement 1, pp. 88-94(7).

[PowPow]

Motsvarande mängd direkt före träning har ännu större effekt efter träning, enligt samma Tiptonstudie som refereras till i ditt citat.

Angående att ta vassle och snabba kolhydrater innan träning:
Hur pass långt innan ska man ta det för att få bäst effekt?

[King Grub]

I Tiptons studie gavs blandningen omedelbart innan. Kolhydraterna måste definitivt tas i direkt anslutning till passet eller t o m in på det.

[Baha]

Jag hoppades du som orkar läsa studierna skulle kommentera :)

[King Grub]

Jag har haft 4 respektive 5 år på mig att läsa dom; ordet "nytt" kanske är lite missvisande. :D Hursomhelst stämmer det, att proteinsyntesen stimuleras lite mer av ett mål 1 h efter passet, men väntar man 1 h missar man också 1 timme som man hade kunnat stimulera proteinsyntes av nästan samma dignitet, vilket verkar lite dumt, eftersom det första målet som sagt inte minskar det anabola gensvaret på ett motsvarande mål 1 h senare. Och vad gäller kolhydrat finns det nog inga tvivel alls - ju fortare desto bättre.