40g ei paranna proteiinisynteesiä vrt. 20g proteiinia palautusjuomassa! Eli hukkaan meneepi. 20g palkkariin tästä lähtien, eli n. 1scoop. Vähemmän rahaa kauppiaiden taskuun, jotka myhäilevät innoissaan kun teinit kippaavat 50-60g satseja kurkusta alas hurjan kehityksen toivossa. Tässä tutkimus:
Ideal amount of protein Post Exercise is 20 grams.
It has been clearly established that ingesting protein after a workout augments muscle protein synthesis. While there have been a number of studies comparing different types of protein on this response, no studies have focused on the amount of protein that would elicit optimal increases in protein synthesis. Prominent protein researchers addressed this void in the literature by conducting a dose response study in healthy active men. The protocol involved subjects performing a resistance exercise session on five separate occasions. After exercise, they randomly consumed a drink containing different doses of protein: 0, 5, 10, 20, or 40 grams. The source of protein was egg. Compared to consuming no protein, muscle protein synthesis was increased by 37% after the 5 g dose and 56% after the 10 g dose of protein. The 20 g dose condition increased protein synthesis even further by 97%. When 40 g of egg protein was ingested, there was no further increase in protein synthesis. These results indicate a dose response relationship between the amount of protein ingested and stimulation of protein synthesis after resistance exercise up to 20 grams of dietary protein. At the higher dose, there was a marked increase in protein oxidation suggesting that the extra protein was being used as fuel. This is a landmark study that shows 20 grams of high quality protein providing about 9 grams of essential amino acids is the ideal amount of protein to consume after resistance exercise to maximize protein synthesis.
Study was done on males with 4 months to 8 years lifting expericence.
They did 4 sets, 8 - 10 reps, to failure.
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2008 Dec 3. [Epub ahead of print]
Viper
Ideal amount of protein Post Exercise is 20 grams.
It has been clearly established that ingesting protein after a workout augments muscle protein synthesis. While there have been a number of studies comparing different types of protein on this response, no studies have focused on the amount of protein that would elicit optimal increases in protein synthesis. Prominent protein researchers addressed this void in the literature by conducting a dose response study in healthy active men. The protocol involved subjects performing a resistance exercise session on five separate occasions. After exercise, they randomly consumed a drink containing different doses of protein: 0, 5, 10, 20, or 40 grams. The source of protein was egg. Compared to consuming no protein, muscle protein synthesis was increased by 37% after the 5 g dose and 56% after the 10 g dose of protein. The 20 g dose condition increased protein synthesis even further by 97%. When 40 g of egg protein was ingested, there was no further increase in protein synthesis. These results indicate a dose response relationship between the amount of protein ingested and stimulation of protein synthesis after resistance exercise up to 20 grams of dietary protein. At the higher dose, there was a marked increase in protein oxidation suggesting that the extra protein was being used as fuel. This is a landmark study that shows 20 grams of high quality protein providing about 9 grams of essential amino acids is the ideal amount of protein to consume after resistance exercise to maximize protein synthesis.
Study was done on males with 4 months to 8 years lifting expericence.
They did 4 sets, 8 - 10 reps, to failure.
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, Prior T, Tarnopolsky MA, Phillips SM. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2008 Dec 3. [Epub ahead of print]
Viper
Vastaukset 4
Vanhimmat
melko pieni oli reenimäärä tossa eli ei välttämättä päde kunnon reeniin
Oli siinä useampi liike, jalkatreeni vieläpä taisi olla. liitin väHän lyhkäsenä tuon vaan. ihan kunnon tutkimus oli. hyvää suuntaa antoi kuitenkin. toisaalta miksi palautusjuomassa pitäisi olla proteiinia 40-60g jos ennen treeniä otetaan 20g. sitten perään 20g ja tunti tästä kotona kanaa/lihaa josta tulee 40-50g lisää. natuna riittää pienemmät määrät hyvin. jos on aineita kierrossa niin sitten eri juttu kun proteiinisynteesi on kymmenen kertaa voimakkaampi ja isoista proteiini määristä on jopa hyötyä.
Luuletko että treenin pituudella on vaikutusta proteiinisynteesiin? Hanki ensin aivot joilla pystyy ajattelemaan.
hyvä artsulöytö, kiitos. Ootko käyny läpi tähän juttuun viitanneet paperit: http://scholar.google.fi/scholar?cites=13525328081404166677&as_sdt=2005&sciodt=2000&hl=fi