x JERRIKA E URAIA: CONSIGLIO PER...

[duchaine]

dubito che la ricarica aumenti la sensibilità all'insulina. anzi!
l'aumento di amp-k porta ad una riduzione della translocazione dei glut.

una certa dose di DNL, peraltro, è indispensabile per ottenere i benefici della ricarica.

ciao

[Manchester]

The carb-up
With the consumption of a normal carbohydrate adequate diet, muscle
carbohydrate stores should remain filled. Under normal circumstances, the
muscles contain approximately 350 grams. With glycogen depletion caused by
exhaustive exercise followed by a high carbohydrate intake, these levels of
muscle carbohydrate can be nearly doubled (19).
Under normal dietary conditions, exercise has been shown to increase
insulin sensitivity which increases the muscle's ability to accept insulin
at the receptor level (12) but this increase in insulin sensitivity only
occurs in the muscles trained. The increase seems related to glycogen
depletion in the worked muscles. Additionally, following a low
carbohydrate diet, but not after a high carbohydrate diet, glycogen
synthase activity (the enzyme which stores dietary carbohydrate in the
muscle) is increased further (4). So, all of the pieces are in place. By
combining a high fat diet, exhaustive exercise training (which should be
performed on Friday prior to beginning the carbohydrate loading period) and
a high carbohydrate intake, glycogen supercompensation can occur.
However, while complete super compensation may take three to four days, the
majority of glycogen storage will occur in the first 24 hours. (19). The
muscles are capable of storing from 9 grams of carbohydrate per kg of lean
body mass all the way up to 16 grams of carbs per kg lean body mass. The
above is nothing that wasn't already known. Endurance athletes looking to
improve performance used to combine 3 days of exhaustive exercise with a
carbohydrate restricted diet identical to what was described above to
accomplish glycogen super compensation to provide greater energy stores for
their events. What about the rebuilding of muscle that was alluded to
above?
For every gram of carbohydrate stored in the muscle, assuming adequate
water intake, 4 grams of water will be stored additionally. With a normal
mixed diet, muscle carbohydrate stores are roughly 350 grams for a person
with 65kg of lean body mass (19). At 4 grams of water per gram of
carbohydrate, this is 1400 grams of water stored in the muscles. With
super compensation to 16 grams per kg lean body mass, 1040 grams of
carbohydrate can potentially be stored which would yield 4160 grams of
water, almost a 3 fold increase.
Recent research supports the idea that muscle protein anabolism may be
regulated by cellular hydration state at least in certain
pathophysiological states like burn trauma. According to this hypothesis,
cellular dehydration sends a proteolytic (protein breakdown) signal to the
cell while cellular hydration (and, presumably super hydration as would
occur with glycogen super compensation) would send a powerful anabolic
signal to the cell (9,10). Along with this, after 3 days on a high fat
diet, the insulin response to a standard glucose load is increased compared
to a high carbohydrate diet (20). Hyperinsulinemia is another stimulus for
anabolism. (3) So, it seems plausible (although direct research is awaited
to support or refute this) that glycogen super compensation, along with the
powerful anabolic signal sent by the almost three fold increase cellular
hydration could rebuild any muscle lost while following a low carbohydrate,
ketogenic diet. What is not understood at this time is why endurance
athletes, performing an identical form of glycogen super compensation do
not see increases in muscle mass. This suggests that the simple act of
carbohydrate restriction and protein breakdown followed by carbohydrate
loading may not independently promote anabolic processes.

[duchaine]

articolo di lyle? citare sempre le referenze (sia dell'autore, sia le referenze citate dall'autore. i) 2) etc nn significano nulla, altrimenti!)
in parte alcune cose che scrive sono condivisibile, ma che c'entra con il io post?

[Manchester]

articolo di lyle? citare sempre le referenze (sia dell'autore, sia le referenze citate dall'autore. i) 2) etc nn significano nulla, altrimenti!)
in parte alcune cose che scrive sono condivisibile, ma che c'entra con il io post?

intanto che c'ero, se qualcuno leggeva il post ed era alle prime armi aveva qualche indicazione in più.

mi scuso per non aver citato lyle mcdonald, autore dell'articolo.