Näringstiming oviktigt för hypertrofi

[Sniggel]

http://www.jissn.com/content/pdf/1550-2783-10-53.pdf

Släng er i väggen, decennier av kosttillskottsråd :P

Abstract
Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereb y enhance post-exercise strength- and hypertrophy-related adaptations. Despite the appar ent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta- regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refut e the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.

[tjing]

Tänkte läsa den snarast. Har dock redan länkats två gånger.

Saker är dock sällan satta i sten. Har man kontrollerat för fastande/fed träning, mängden protein i kosten i helhet, kaloriintag, populationer osv.

Annars blir det lätt statistik som inte nödvändigtvis ger en riktig bild av allas verklighet.

[Sniggel]

Absolut är det så. Jag har heller inte kollat igenom den så noga ännu. Mängden data kan vara för låg för att upptäcka om näringstiming har effekt. Frågan är ju också när det inte längre kallas näringstiming. Att äta mat 2 timmar efter träning tillsammans med en proteindrink kanske är sämre än att ta en proteindrink direkt efter gymmet och äta mat 2 timmar senare. Men effekten är så liten att den inte går att statistiskt påvisa utan ett större underlag av data.

[King Grub]

http://www.kolozzeum.com/forum/showthread.php?t=207564