Quote (Fristajlo @ 12 Mar 2015 10:01)
od zawsze wszyscy mówili, że zaraz po treningu trza wrzucić szamę, a teraz nagle po treningu nie ma krwi w okolicach żołądka?
sugerujesz, że jak masz krew w mięśniach to żołądek nie trawi? xD
a jak trawisz, to nie ma krwi w mięsie, tak? logiczne
Po treningu masz 30% mniejsza synteze bialek, niz np godzine/dwie po nim. Czemu? Sam sobie sprobuj odpowiedziec.
Od zawsze mowili tez, ze nie wolno robic przysiadow ponizej 90 stopni, albo, ze zeby byc na redukcji nie mozna jesc po 18 - i czy jest to prawda?
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You must consume your protein shake or eat immediately after your workout for optimal protein synthesis.
I’ve seen and heard it time and time again. Seasoned lifters and beginners alike, chugging their shakes or inhaling their meals, (like a starving orphan that hasn’t eat in weeks) the second they finish their last set. I know there hear is the right place. They’re focusing on making sure the nutrients are driven in for protein synthesis. But, studies show that PWO meal ingestion immediately after training results in 30% less protein synthesis and those that consume their PWO meal an hour after training have a higher protein synthesis.
So the times you believed you were doing your muscle some good by eating before even leaving the gym, you were actually hindering your progress.
There’s a one hour window after you lift to get the meal in.
The window of opportunity for growth closes the longer you wait after lifting. Some say 30 minutes others say 1 hour. Heck, I’ve even heard 3 hours. The truth is protein synthesis levels are elevated for 24 hours after any workout. That’s rights 24 hours.
It should come to no surprise to any one when you actually think about it.
An individual that spends most of there time on the couch has no need for a response in protein synthesis. Add weight training into that equation and the response level are increased. Get this; the more training you do, the higher the response.
Now, enhanced levels those not mean it does not drop, but it helps you to understand that your body is in a state of readiness to repair its self.
Replenishing glycogen should be the focus.
Truth be told; if you’re an athlete in the middle of a competition, an endurance runner or doing a 2 or 3 a day workout( like me), then you don’t have to worry much about replenishing glycogen levels. Your body restores them, anyway, with the huge amounts of carbohydrates people consume daily, and through the protein and amino acids absorbed.
Whey is ideal PWO because it is fast absorbing.
I think the word of the day is “Fast!” Everyone wants to grow fast, lose weight fast, get rich fast, …bang that girl fast, (and get rid of her even faster ;)). A lot of companies market their products this way. Fast absorbing, fast acting, blah, blah, blah… But, what are you comparing it to? Whey, compared to casein, is, of course, faster absorbing. But, if we compare whey to amino acids, it will always come in last place. This is where we consider whey protein hydrolysate. The large broken up peptides are absorbed in the blood at around 80 minutes and amino acids at around 60 minutes. So, amino acids are truly the fastest and clear winners here.
With all the information out there it can get confusing. But, keep up with research and never let your thirst for knowledge end. Don’t be afraid of the science; it will only serve to help you with your fitness inquiries.
This post was edited by zYwi3c on Mar 12 2015 12:13pm