EdoErgoSum
King_OdinSwoj drogą - ma ktoś dobra badania odnośnie skutecznych dawek EAA? Kiedyś czytałem, że kulturysta "starej daty" a obecnie trener (nie mogę sobie przeypomnieć jego nazwiska) poleca właśnie EAA okołotreningowo - przed/w trakcie. Zwłaszcza osobom, które zdrowo się odżywiają, ale nie mają rygorystycznej diety i czasami nie dojadają.
Ktoś trafił na dobre badania? Mogą być abstracty :)
Może takie coś; nie przeglądałem się sam dokładnie ale:
Abstract
ABSTRACT:
BACKGROUND: The pattern of protein intake following exercise may impact whole-body protein turnover and net protein retention. We determined the effects of different protein feeding strategies on protein metabolism in resistance-trained young men.
METHODS:
Participants were randomly assigned to ingest either 80g of whey protein as 8x10g every 1.5h (PULSE; n=8), 4x20g every 3h (intermediate, INT; n=7), or 2x40g every 6h (BOLUS; n=8) after an acute bout of bilateral knee extension exercise (4x10 repetitions at 80% maximal strength). Whole-body protein turnover (Q), synthesis (S), breakdown (B), and net balance (NB) were measured throughout 12h of recovery by a bolus ingestion of [15N]glycine with urinary [15N]ammonia enrichment as the collected end-product.
RESULTS:
PULSE Q rates were greater than BOLUS (~19%, P<0.05) with a trend towards being greater than INT (~9%, P=0.08). Rates of S were 32% and 19% greater and rates of B were 51% and 57% greater for PULSE as compared to INT and BOLUS, respectively (P<0.05), with no difference between INT and BOLUS. There were no statistical differences in NB between groups (P=0.23); however, magnitude-based inferential statistics revealed likely small (mean effect+/-90%CI; 0.59+/-0.87) and moderate (0.80+/-0.91) increases in NB for PULSE and INT compared to BOLUS and possible small increase (0.42+/-1.00) for INT vs. PULSE.
CONCLUSION:
We conclude that the pattern of ingested protein, and not only the total daily amount, can impact whole-body protein metabolism. Individuals aiming to maximize NB would likely benefit from repeated ingestion of moderate amounts of protein (~20g) at regular intervals (~3h) throughout the day.
http://www.ncbi.nlm.nih.gov/pubmed?term=daytime pattern of post-exercise
tyle że właśnie ktoś mi podesłał do tego badania:
In the end, this study raises an interesting question and at best, acts a pilot data for a larger trial. I am somewhat abhorred at the misuse of statistics but am impressed that a study with this many non-significant p-values could actually be considered evidence to chance dietary patterns. I would vehemently disagree with the authors' conclusions because it cannot be ruled out that the differences they observed were not observed simply by dumb luck, though I'm a little jealous of their audacity (Don't even get me started on how misleading the abstract reads). If we're going to act based on "trends towards significance", I'm pretty sure wearing purple socks on Sundays can be shown to increase protein balance too. I just don't think it's right to make people collect pee for 12 hours to show it.
http://evidencebasedfitness.blogspot.co.il/2012/10/just-because-its-brown-doesnt-mean-its.html
Myślę że to będzie bardziej to czego szukasz:
Effects of amino acids on synthesis and degradation of skeletal muscle proteins in humans
http://ajpendo.physiology.org/content/271/4/E718.reprint
Functional Amino Acids in Growth, Reproduction, and Health
http://advances.nutrition.org/content/1/1/31.full
Pozdr;)!
