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Gammal 2017-02-08, 21:59   #1
King Grub
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Proteinbehov för kroppsbyggare på vilodagar

Citat:
Background:

Despite a number of studies indicating increased dietary protein needs in bodybuilders with the use of the nitrogen balance technique, the Institute of Medicine (2005) has concluded, based in part on methodologic concerns, that “no additional dietary protein is suggested for healthy adults undertaking resistance or endurance exercise.”

Objective:

The aim of the study was to assess the dietary protein requirement of healthy young male bodybuilders ( with ≥3 y training experience) on a nontraining day by measuring the oxidation of ingested l-[1-13C]phenylalanine to 13CO2 in response to graded intakes of protein [indicator amino acid oxidation (IAAO) technique].

Methods:

Eight men (means ± SDs: age, 22.5 ± 1.7 y; weight, 83.9 ± 11.6 kg; 13.0% ± 6.3% body fat) were studied at rest on a nontraining day, on several occasions (4–8 times) each with protein intakes ranging from 0.1 to 3.5 g ⋅ kg−1 ⋅ d−1, for a total of 42 experiments. The diets provided energy at 1.5 times each individual’s measured resting energy expenditure and were isoenergetic across all treatments. Protein was fed as an amino acid mixture based on the protein pattern in egg, except for phenylalanine and tyrosine, which were maintained at constant amounts across all protein intakes. For 2 d before the study, all participants consumed 1.5 g protein ⋅ kg−1 ⋅ d−1. On the study day, the protein requirement was determined by identifying the breakpoint in the F13CO2 with graded amounts of dietary protein [mixed-effects change-point regression analysis of F13CO2 (labeled tracer oxidation in breath)].

Results:

The Estimated Average Requirement (EAR) of protein and the upper 95% CI RDA for these young male bodybuilders were 1.7 and 2.2 g ⋅ kg−1 ⋅ d−1, respectively.

Conclusion:

These IAAO data suggest that the protein EAR and recommended intake for male bodybuilders at rest on a nontraining day exceed the current recommendations of the Institute of Medicine by ∼2.6-fold.
Indicator Amino Acid–Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance. J. Nutr. February 8, 2017.

http://jn.nutrition.org/content/earl....full.pdf+html
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Gammal 2017-03-23, 20:06   #2
upperkatt
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De har skrivit om denna på Examine: https://examine.com/nutrition/should...-bodybuilders/.
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Gammal 2017-03-23, 23:05   #3
kaspen
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Horn Trommelen kritiserade mätmetoden.

"The indicator amino acid oxidation technique is actually not that good to base protein recommendation on. But I definitely agree with the overall message that higher protein intakes mostly have upside for athletes!

The best methods would be muscle protein synthesis measured by the precursor-product method and long-term studies measuring changes in muscle mass using CT, MRI, and/or fiber-type specific hypertrophy by histology. (and even those have strengths and weaknesses)

The indicator amino acid technique is not specific to muscle growth. Protein intake is anabolic to muscle, but at a certain point this effect appears to be maxed out. However, at that point protein is still anabolic to other tissues (however it can be questioned if anabolism in non-muscle tissues is even desired).

Basically IAAO is a whole-body technique, not a techique that is specific to muscle tissue. Although not specific to the IAAO, I've discussed the problem of whole-body vs muscle measurements in section 4.1 of my article here:
http://www.nutritiontactics.com/meas...ein-synthesis/

PS: I'll probably update that article to include the IAAO at some point."
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Gammal 2017-03-24, 13:43   #4
svag74
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Apropå vilodagar...

Jag har för mig att Grub nyligen skrev, som en liten notis i någon annan tråd, att det var bättre att äta extra mycket dagen efter träning än själva träningsdagen, då kroppen timmarna efter passet ändå är inställd på att bygga muskler oavsett.
Så det skulle vara bättre med en riktig överskottsdag dagen efter istället.

Har Grub skrivit något liknande?
Gäller påståendet i så fall även ytterligare ett dygn framåt, eller hur länge håller effekten efter styrkepasset i sig liksom?
Förutsatt att man har några vilodagar såklart, kanske som jag tränar bara 2 ggr/vecka.
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