Carbo + Odzywka bialkowa po treningu

Czy mozna laczyc w jednym shake'u carbo + obzywke bialkowa i pic taki mix po treningu, czy oba skladniki nie bede ze soba kolidowac ?

Po treningu to idealne połączenie. Nic nie koliduje. Tylko dobierz smaki żeby dało się wypić

Zmieniony przez - Skunksiarz w dniu 2006-11-24 15:06:43

mozesz spokojnie. Tez tak kiedys robilem.

mam Biogenixa Pro Longatum + Carbo bez smakowe, wiec nie ma problemow.

Waze 85kg, robie trening wytrzymalosciowy pod sztuki walki (40 min aerobow + 12 cwiczen 3x25powt, 30sek odpoczynku, 30% max obciazenia) to jak dobrac proporcje ?

najlepiej 2 do 1. Np 60g carbo + 30 g białka, ale ilość g to już zależy od Ciebie, nie wiem jakie ilości mogłyby Cię otłuścić, choć po treningu ilości mogą być zawyżone i te 60 do 30 to takie uniwersalne wyjście





Zmieniony przez - Skunksiarz w dniu 2006-11-24 15:28:45

Problem w tym, ze od wegli szybko nabieram fatu. Zaczne z 40g Carbo + 30g bialka

szkoda białka. po treningu wszystki idzie na uzupełninie enrgii wiec polecam samo carbo. pózniej normalny posilek. a tak wogóle to carbi pic podczas treingu a po treningu odzywka lub posilek 60/30

Moim zdaniem takie połączenie jest w 100% dobre najlepiej pić je po treningu, a w trakcie samo carbo pozdrawiam

Tym panom to powiedz, zdaje się, że wprowadzają wszystkich w błąd:

Med Sci Sports Exerc. 2003 Mar;35(3):449-55.

Independent and combined effects of amino acids and glucose after resistance exercise.
Miller SL, Tipton KD, Chinkes DL, Wolf SE, Wolfe RR.

Dairy Management, Inc, Rosemont, IL, USA.

PURPOSE: This study was designed to assess the independent and combined effects of a dose of amino acids (approximately 6 g) and/or carbohydrate (approximately 35 g) consumed at 1 and 2 h after resistance exercise on muscle protein metabolism. METHODS: Following initiation of a primed constant infusion of H -phenylalanine and N-urea, volunteers performed leg resistance exercise and then ingested one of three drinks (amino acids (AA), carbohydrate (CHO), or AA and CHO (MIX)) at 1- and 2-h postexercise.(5) RESULTS: Total net uptake of phenylalanine across the leg over 3 h was greatest in response to MIX and least in CHO. The individual values for CHO, MIX, and AA were 53 +/- 6, 114 +/- 38, and 71 +/- 13 mg x leg x 3h. Stimulation of net uptake in MIX was due to increased muscle protein synthesis. CONCLUSIONS: These findings indicate that the combined effect on net muscle protein synthesis of carbohydrate and amino acids given together after resistance exercise is roughly equivalent to the sum of the independent effects of either given alone. The individual effects of carbohydrate and amino acids are likely dependent on the amount of each that is ingested. Further, prior intake of amino acids and carbohydrate does not diminish the metabolic response to a second comparable dose ingested 1h later.

Br J Sports Med. 2006 Nov;40(11):900-5. Epub 2006 Sep 1.

Hyperinsulinaemia, hyperaminoacidaemia and post-exercise muscle anabolism: the search for the optimal recovery drink.
Manninen AH.

Advanced Research Press, Inc, 690 Route 25A, Setauket, NY 11733, USA. [email protected]

Dietary supplements and other ergogenic aids are popular among athletes. Recent studies have shown that nutritional mixtures containing protein hydrolysates, added leucine, and high-glycaemic carbohydrates greatly augment insulin secretion compared with high-glycaemic carbohydrates only. When post-exercise hyperinsulinaemia is supported by hyperaminoacidaemia induced by protein hydrolysate and leucine ingestion, net protein deposition in muscle should occur. Thus, consumption of post-exercise recovery drinks containing these nutrients in conjunction with appropriate resistance training may lead to increased skeletal muscle hypertrophy and strength. However, the long-term effects on body composition and exercise performance remain to be determined.

tez ci radze na treningu/po treningu pic samo carbo a bialko dolaczyc do posilku potreningowego(chyba, ze akurat wciagasz w tym posilku wystarczajaco duzo bialka to daj to bialko na noc)

.

Zmieniony przez - Herman2003 w dniu 2006-11-24 23:52:04