lurer på det medshake før trening VS shake under trening.
det jeg fant om in-workout shake er dette,men ikke no om før trening.
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.
Jeg vet ikke hvor du fant den teksten der, men den er grunnet på utdaterte fakta, og fallerer på det faktum at vi nå vet at insulin ikke er "extremely anabolic" i naturlige mengder hos mennesker (1,2), kun antikatabolt, og det bare etter trening (3) (og det trengs ikke høye nivåer for det).
Hvis du bruker en vanlig "gainer", eller blander whey och maltodextrin (eller annen rask karbo) selv så er det bedre nok bedre hvis du drikker shaken i løpet av treningen, og/eller etterpå, da raske karbo før trening bare gir deg en rask blodsukkerstigning, og det vil nok ikke innvirke positivt på prestasjonsevnen under treningen. Heller langsom karbo før trening. Protein kan du gjerne få i deg både før, under og etter trening. Her har man ikke sett noen større forskjell for "muskelbygging" (proteinsyntes-nedbrytning) mellom ulike tidspunkt, så lenge man bare får i seg nok protein i direkte sammenheng med trening.
"Superraske" karbohydrater som Vitargo er bortkastede penger. Opptakshastigheten for karbo ligger stort sett rundt 1g pr kg kroppsvekt i timen uansett i sammenheng med trening, og det skiller ikke veldig mye mellom raske og langsomme karbohydrater (4). Verdt å vite er og at selv om raske karbohydrater vil føre til at man lagrer inn glykogen kjappere der og da, så vil det og føre til at fettoksideringen nedreguleres, hvilket kan føre til lavere prestasjonsevne dagen derpå (5,6).
1. "The nature of the involvement of insulin, classically thought of as the most important anabolic hormone, is bizarre because it appears that in adult humans insulin does not do what it does in the growing animals traditionally used for metabolic research, such as rats, mice and even pigs. In people, it appears that it is possible to stimulate muscle protein synthesis by supplying exogenous amino acids alone while maintaining (using the insulin clamp techniques) basal blood insulin concentration at the overnight fasted level"
Experimental Physiology. 90.4 pp 427-436; January 2005
2. "it is demonstrated that in healthy humans in the postabsorptive state, insulin does not stimulate muscle protein synthesis"
Am J Physiol Endocrinol Metab (May 16, 2006).
3. "We propose that there is a link between muscle protein synthesis and breakdown that is regulated, in part, through maintenance of the free intracellular pool of essential amino acids. For example, we propose that muscle protein breakdown is paradoxically elevated in the anabolic state following resistance exercise in part because the even greater stimulation of synthesis would otherwise deplete this pool. Thus, factors regulating muscle protein breakdown must be evaluated in the context of the prevailing rate of muscle protein synthesis. Further, the direct effect of factors on breakdown may depend on the physiological state. For example, local hyperinsulinemia suppresses accelerated muscle protein breakdown after exercise, but not normal resting breakdown. Thus, factors regulating muscle protein breakdown in human subjects are complex and interactive."
Int J Sport Nutr Exerc Metab. 2001 Dec;11 Suppl:S164-9.
4. "Conclusions: Despite previous reports of faster gastric emptying and glycogen resynthesis suggesting enhanced glucose delivery, a markedly hypotonic HMW glucose polymer solution had no effect on exogenous and endogenous substrate oxidation rates during exercise, relative to a LMW glucose polymer solution. These data are consistent with there being no effect of carbohydrate structure or solution osmolality or viscosity on exogenous glucose oxidation and that ingested glucose polymers can only be oxidized on average up to 1.0 g[middle dot]min-1 during exercise."
Medicine & Science in Sports & Exercise. 37(9):1510-1516, September 2005.
5. "No significant differences in plasma glucose or serum insulin were observed during exercise. CONCLUSION: Altering the GI of the carbohydrate within a meal significantly changes the postprandial hyperglycemic and hyperinsulinemic responses in women. A LGI preexercise meal resulted in a higher rate of fat oxidation during exercise than did an HGI meal."
Influence of high-carbohydrate mixed meals with different glycemic indexes on substrate utilization during subsequent exercise in women. Am J Clin Nutr. 2006 Aug;84(2):354-60.Click here to read
6. "The aim of this study was to compare the effect of preexercise breakfast containing high- and low-glycemic index (GI) carbohydrate (CHO) (2.5g CHO/kg body mass) on muscle glycogen metabolism. O ... Although the LGI meal contributed less CHO to muscle glycogen synthesis in the 3-h postprandial period compared with the HGI meal, a sparing of muscle glycogen utilization during subsequent exercise was observed in the LGI trial, most likely as a result of better maintained fat oxidation."
Ingestion of a high-glycemic index meal increases muscle glycogen storage at rest but augments its utilization during subsequent exercise. J Appl Physiol 99: 707-714, 2005. First published April 14, 2005; doi:10.1152/japplphysiol.01261.2004