palju valku peale trenni ?
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jrx äkki annaksid nende artiklite lingid ka ühtlasi juba? Ja samas, kuskil teemas sa väitsid, nagu oleks see müüt et keha ei suuda omastada korraga üle 35-40 grammi valku, tahaks selle väite kohta ka mingit viidet teaduslikule põhjendusele. Minu mäletamist mööda jõuti järeldusele et hoopis kakaojoogis sisalduv valk oli see mis aitas kaasa trennijärgse taastusaja lühenemisele, mitte rasv.
Peale trenni on oluline, et toit ei sisaldaks rasva, kuna see aeglustab valkude imendumist, muul ajal peab ka rasva saama. Tavatoidust näiteks lahja – ilma rasvata ,kuid samas magus kohupiim – rosinatega. See on igal juhul parem kui olla söömata, ise söön ka kohupiima, lisaks toidulisadele. Peale trenni siiski tarbin vedelal kujul shake, aga tund hiljem juba tavatoitu.Ma söön kohe peale trenni halvaad, mis sisaldab 30g rasva/ 100g kohta. Kas peaksin selle toidumenüüst eemaldama, kuna rasv aeglustavat valkude imendumist.
ngestion of Casein and Whey Proteins Result in Muscle Anabolism after Resistance Exercise.
Medicine & Science in Sports & Exercise. 36(12):2073-2081, December 2004. TIPTON, KEVIN D.; ELLIOTT, TABATHA A.; CREE, MELANIE G.; WOLF, STEVEN E.; SANFORD, ARTHUR P.; WOLFE, ROBERT R.
Abstract: Purpose: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise.
Methods: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg.
Results: Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol[middle dot]min-1[middle dot]100 mL-1 leg) than CS (133 +/- 45 nmol[middle dot]min-1[middle dot]100 mL-1 leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH (~10-15%).
Conclusions: Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.
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