Valgujook

pole märganud neid teemasid, aga ei soovita juua valku ega midagi muud toitvat trenni ajal, valku või mis iganes shake joo kas enne trenni 30 minti vms ja/või peale trenni koheselt. trenni ajal joon ise vett, meeldib kõige rohkem. trenni ajal pole mõtet organismi koormata seedimisega, mis omakorda vähendab su võimeid võtta maksimum trennist.

1:1 süsivesikud ja valk juuakse, iga 15 minuti tagant, see aäiatb säilitada töövõimet, trenni ajal joovad ikka proffid, joo vett ja jäta oma pulber peale trenni

Kas see suhe mitte 1:2 polnud?, et 1 osa valku ja 2 osa süsikaid?

nimeta kulturiste, kes trenni ajal valgujooki joovad

paljud kuulsused, mitte muidugi eestalsed

Väga hea Maximus, teen ise täpselt samuti ja nii soovitab ka Bodybuilding.com – i üks respekteeritud naturaalist kulturist ja treener Layne Norton:

Why Should I Drink A Protein Shake DURING My Workout?

Question: I noticed in your diets, you don’t take a post work out shake… you take an “in workout” shake? What type of shake do you take? Brand/type? Also why is it better to take the shake while your working out, than to take it directly after the workout? Thanks bro, you’re the greatest!

MY ANSWER: First off, thank you for your kind compliments, I appreciate that! Now down to business. I am a big proponent of taking an in-workout shake… especially for ectomorphs who have trouble gaining weight. My shake is home-made and it looks like this:

1.5 servings Optimum 100% Whey Protein (this equates to roughly 30g protein)

1/2 cup dextrose (50g dextrose)

If I have enough money at the time I also throw in these supplements as optionals…

15g glutamine

15g BCAAs

5g creatine

There are many reasons I like an in-workout shake as opposed to the old fashioned after workout shake but the big reasons are as follows…

1. Consuming a shake rich in fast digesting dextrose ensures that your glycogen stores will not get too depleted which can have a negative affect on your workout (less energy, hampered recovery, etc.).

2. Consuming the shake with high Glycemic Index carbs (dextrose) combined with whey protein creates a large insulin spike. Insulin is an extremely anabolic hormone that helps drive more nutrients into muscle cells (you can see the obvious benefit here) Insulin sensitivity is also raised from intense workouts so this is the best time to consume a meal such as this.

3. This shake is extremely anti-catabolic. Insulin (which the shake stimulates the release of) blunts the release of the catabolic stress hormone cortisol. Cortisol is the main catabolic hormone that is released during workouts and can literally eat away muscle tissue! This shake will help prevent the release of cortisol.

4. This shake supplies your body with a large amount of amino acids which is also extremely anti-catabolic. Research has shown that during bouts of intense training, no matter how full glycogen stores are, some amino acids are taken from the amino pool and used for ATP production (energy). If your amino pool is depleted, your body will actually catabolize muscle tissue to help make ATP. Taking a shake containing whey protein which is rich in branch chain amino acids which make up a large portion of the amino acid pool will ensure that your amino pool is replenished and muscle tissue will not be catabolized. Adding extra glutamine and BCAAs to this shake is also a very good idea, as they also have an anabolic effect as they help “spark” protein synthesis.

Some people say that you should not take an in shake workout as digestion requires blood flow to be redirected from the muscles being worked to the stomach. However if the shake is diluted enough (1-2 liters of water) this should not be a problem.

Tekst on lihtne!!!