Hei bro, beccatevi questo studiarello sui benefici delle proteine post-workout INSIEME ai carbo :
Time is right for protein
(AUGUST 2001) Many bodybuilders slam down the protein after a hard workout, but not all agree on the precise timeslot when the body can make the most of protein. Does it make any difference if the protein comes two hours later rather than straight after training?
A new study has found that a group of healthy men between 70 and 80 years old increased in muscle mass when consuming a concentrated protein drink immediately after training, while those who had the drink two hours after training recorded no increase in muscle.
During the 12-week study at the Sports Medicine Research Unit at Bispebjerg University Hospital Denmark, both groups of men increased their strength but those who drank protein right after their workout had greater improvements.
"Many bodybuilders and strength athletes have a habit of consuming a protein meal right after they finish a tough workout with hopes of increasing muscle mass and assisting recovery," Aussie Bodies food scientist and bodybuilder Eric McEntyre said.
"Despite the reports from dieticians who repeatedly state there is no need for extra protein in the diet, bodybuilders continue to consume protein and grow. Well, guess what? A new study gives support to that habit."
Thirteen men completed a 12 week resistance training programme (3 times per week) receiving oral protein in liquid form (10 g protein, 7 g carbohydrate, 3 g fat) immediately after (P0) or 2 h after (P2) each training session.
Muscle hypertrophy was evaluated by magnetic resonance imaging (MRI) and from muscle biopsies and muscle strength was determined using dynamic and isokinetic strength measurements. The plasma insulin response to protein supplementation was also determined.
In response to training, the cross-sectional area and mean fibre area of the quadriceps (thighs) increased in the protein group, whereas no significant increase was observed in the non-protein group. Strength increased by 46% and 15% respectively. No differences in glucose or insulin response were observed between protein intake at zero and two hours post-exercise.
"We conclude that early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle of elderly men in response to resistance training," authors of the study reported.
References
Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol 2001 Aug 15;535(Pt 1):301-11
Potete replicare............
Time is right for protein
(AUGUST 2001) Many bodybuilders slam down the protein after a hard workout, but not all agree on the precise timeslot when the body can make the most of protein. Does it make any difference if the protein comes two hours later rather than straight after training?
A new study has found that a group of healthy men between 70 and 80 years old increased in muscle mass when consuming a concentrated protein drink immediately after training, while those who had the drink two hours after training recorded no increase in muscle.
During the 12-week study at the Sports Medicine Research Unit at Bispebjerg University Hospital Denmark, both groups of men increased their strength but those who drank protein right after their workout had greater improvements.
"Many bodybuilders and strength athletes have a habit of consuming a protein meal right after they finish a tough workout with hopes of increasing muscle mass and assisting recovery," Aussie Bodies food scientist and bodybuilder Eric McEntyre said.
"Despite the reports from dieticians who repeatedly state there is no need for extra protein in the diet, bodybuilders continue to consume protein and grow. Well, guess what? A new study gives support to that habit."
Thirteen men completed a 12 week resistance training programme (3 times per week) receiving oral protein in liquid form (10 g protein, 7 g carbohydrate, 3 g fat) immediately after (P0) or 2 h after (P2) each training session.
Muscle hypertrophy was evaluated by magnetic resonance imaging (MRI) and from muscle biopsies and muscle strength was determined using dynamic and isokinetic strength measurements. The plasma insulin response to protein supplementation was also determined.
In response to training, the cross-sectional area and mean fibre area of the quadriceps (thighs) increased in the protein group, whereas no significant increase was observed in the non-protein group. Strength increased by 46% and 15% respectively. No differences in glucose or insulin response were observed between protein intake at zero and two hours post-exercise.
"We conclude that early intake of an oral protein supplement after resistance training is important for the development of hypertrophy in skeletal muscle of elderly men in response to resistance training," authors of the study reported.
References
Esmarck B, Andersen JL, Olsen S, Richter EA, Mizuno M, Kjaer M. Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol 2001 Aug 15;535(Pt 1):301-11
Potete replicare............
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