Sämre återhämtning med detta?

[FilipWT]

Tjena, kommer jag få sämre återhämtning om jag tar en gainer 30min innan träning och en 30min efter träning?
Tack på förhand!

[mattoys]

tar du en gainer innan tränning så kommer du troligen få ett blodsockerfall lagom till tränningspasset, dvs du kommer att vara trött när du tränar, du kommer inte att göra ett lika bra pass.

ta gainern direkt efter träningen, då kroppen vill ha snabb energi och protein.

[Pungis]

Vissa påverkas mer, andra inte ..

Tar du gainern direkt innan träning (inte 20 min innan) brukar det funka väldigt bra. Det har jag kört länge och tycker mig ha mer energi på passen. Alt 2 dricker under passet

Protein bör du ivf som helst inta innan och efter.

[King Grub]

Sämre än... ja, vad? Vad jämför du med?

Att rama in passet mellan kolhydrat+protein är annars utmärkt.

[Martin Löwgren]

Tjena, kommer jag få sämre återhämtning om jag tar en gainer 30min innan träning och en 30min efter träning?
Tack på förhand!
Vad är din teori om varför du vill ha 50gram socker och protein direkt innan träning?

[FilipWT]

Vad är din teori om varför du vill ha 50gram socker och protein direkt innan träning?

Min teori var att jag skulle få mer energi i musklerna av kolhydraterna i gainern samt få bättre återhämtning av proteinet. Men detta har ni motbevisat så jag satsar på att bara ta gainern efter träning?

[King Grub]

Min teori var att jag skulle få mer energi i musklerna av kolhydraterna i gainern samt få bättre återhämtning av proteinet. Men detta har ni motbevisat så jag satsar på att bara ta gainern efter träning?

Motbevisat? Nej, tvärtom - det är som jag sade tidigare utmärkt att rama in passet mellan "gainers".

Some studies report greater muscle hypertrophy during resistance exercise (RE) training from supplement timing (i.e., the strategic consumption of protein and carbohydrate before and/or after each workout). However, no studies have examined whether this strategy provides greater muscle hypertrophy or strength development compared with supplementation at other times during the day. The purpose of this study was to examine the effects of supplement timing compared with supplementation in the hours not close to the workout on muscle-fiber hypertrophy, strength, and body composition during a 10-wk RE program.

In a single-blind, randomized protocol, resistance-trained males were matched for strength and placed into one of two groups; the PRE-POST group consumed a supplement (1 g x kg(-1) body weight) containing protein/creatine/glucose immediately before and after RE. The MOR-EVE group consumed the same dose of the same supplement in the morning and late evening. All assessments were completed the week before and after 10 wk of structured, supervised RE training. Assessments included strength (1RM, three exercises), body composition (DEXA), and vastus lateralis muscle biopsies for determination of muscle fiber type (I, IIa, IIx), cross-sectional area (CSA), contractile protein, creatine (Cr), and glycogen content.

PRE-POST demonstrated a greater (P < 0.05) increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition were supported by a greater (P < 0.05) increase in CSA of the type II fibers and contractile protein content. PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program (P < 0.05).

Supplement timing represents a simple but effective strategy that enhances the adaptations desired from RE-training.

Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.

http://ajpendo.physiology.org/content/vol292/issue1/images/large/zh10010747290004.jpeg

Phenylalanine net balance across the leg at rest and for 5 h following resistance exercise during ingestion of 20 g of whey protein immediately preceding exercise or following exercise. All values are means ± SE. *Significantly different from resting values for PRE.

Am J Physiol Endocrinol Metab. 2007 Jan;292(1):E71-6.

Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise).

The EAC consisted of 6 g of essential amino acids, in amounts designed to increase muscle free intracellular amino acid levels in proportion to their respective requirements for protein synthesis, and 35 g of sucrose in 500 ml of deionized-distilled water.

These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.

Am J Physiol Endocrinol Metab. 2001 Aug;281(2):E197-206.