jonasz1987
Panowie co sądzicie o takim połaczeniu kreatyna 5g + 80g profi whey mass + woda (do meisaknia ) zaraz po treningu .Aha ok 40 minut po treningu normalny posiłek . Taki koleś mi tak doradził na podstawie badań oto one .
J Appl Physiol napisał(a):
"Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans
G. R. Steenge, E. J. Simpson, and P. L. Greenhaff
School of Biomedical Sciences, University Medical School, Queen's Medical Centre, Nottingham NG7 2UH, United Kingdom
This study investigated the effect of creatine supplementation in conjunction with protein and/or carbohydrate (CHO) ingestion on plasma creatine and serum insulin concentrations and whole body creatine retention. Twelve men consumed 4 × 5 g of creatine on four occasions in combination with 1) 5 g of CHO, 2) 50 g of protein and 47 g of CHO, 3) 96 g of CHO, or 4) 50 g of CHO. The increase in serum insulin was no different when the protein-CHO and high-CHO treatments were compared, but both were greater than the response recorded for the low-CHO treatment (both P < 0.05). As a consequence, body creatine retention was augmented by ~25% for protein-CHO and high-CHO treatments compared with placebo treatment. The areas under creatine- and insulin-time curves were related during the first oral challenge (r = 0.920, P < 0.05) but not after the fourth (r = 0.342). It is concluded, first, that the ingestion of creatine in conjunction with ~50 g of protein and CHO is as effective at potentiating insulin release and creatine retention as ingesting creatine in combination with almost 100 g of CHO. Second, the stimulatory effect of insulin on creatine disposal was diminished within the initial 24 h of supplementation. "
J Appl Physiol napisał(a):
"Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans
G. R. Steenge, E. J. Simpson, and P. L. Greenhaff
School of Biomedical Sciences, University Medical School, Queen's Medical Centre, Nottingham NG7 2UH, United Kingdom
This study investigated the effect of creatine supplementation in conjunction with protein and/or carbohydrate (CHO) ingestion on plasma creatine and serum insulin concentrations and whole body creatine retention. Twelve men consumed 4 × 5 g of creatine on four occasions in combination with 1) 5 g of CHO, 2) 50 g of protein and 47 g of CHO, 3) 96 g of CHO, or 4) 50 g of CHO. The increase in serum insulin was no different when the protein-CHO and high-CHO treatments were compared, but both were greater than the response recorded for the low-CHO treatment (both P < 0.05). As a consequence, body creatine retention was augmented by ~25% for protein-CHO and high-CHO treatments compared with placebo treatment. The areas under creatine- and insulin-time curves were related during the first oral challenge (r = 0.920, P < 0.05) but not after the fourth (r = 0.342). It is concluded, first, that the ingestion of creatine in conjunction with ~50 g of protein and CHO is as effective at potentiating insulin release and creatine retention as ingesting creatine in combination with almost 100 g of CHO. Second, the stimulatory effect of insulin on creatine disposal was diminished within the initial 24 h of supplementation. "
Krzysztof Piekarz
v3gas
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