Carbo post wo.. Si o No? Realtà o Finzione?

**Wild92** · 30-10-2014, 00:48:11

immediato si fa per dire,ovvero immediato io lo considero entro 1 ora post wo,la differenza e nulla..così rischi un aumento di cortisolo a causa di stress psicologico

scherzi a parte,l'articolo parla di attendere circa 30 min dal post wo prima di assumere carboidrati,in modo da ristabilizzare il sistema,quindi per come la vedo io,non ci sta nessun problema ad attendere 30 min post wo e se l'articolo è veritiero allora è anche meglio!

**_HRC_** · 30-10-2014, 01:15:15

Addirittura secondo l articolo e consigliabile assume una quota di proteine pure compresa tra i 12-18 gr per facilitare il ritorno allo stato di "quiete" ormonale, per poi introdurre i carboidrati a distanza di 20-40 min

io sin ad oggi ho sempre fatto l'esatto opposto!!!

***Davidinoviareggo*** · 30-10-2014, 02:42:40

era stato aperto un thread proprio poco tempo fa molto simile.

Glucosio post workout: si o no? - Il Forum del Body Building & Fitness

http://www.bodyweb.com/showthread.php?t=416365

GLUCOSIO POST WORKOUT: SI O NO? La maggior parte di noi direbbe con determinazione che dopo un intenso allenamento ai pesi sia assolutamente indispensabile assumere degli zuccheri, specie per il ripristino delle scorte di glicogeno. Una fetta di persone però, sostiene che non sia necessario, e che le sole proteine siano più

***giuseppesole*** · 30-10-2014, 19:10:56

E' la terza volta che viene postato quel link tra queste pagine!

**valium** · 30-10-2014, 19:50:11

Nutrient timing revisited: is there a post-exercise anabolic window? - Journal of the International Society of Sports Nutrition

http://www.jissn.com/content/10/1/5/table/T1

Nutrient timing is a popular nutritional strategy that involves the consumption of combinations of nutrients--primarily protein and carbohydrate--in and around an exercise session. Some have claimed that this approach can produce dramatic improvements in body composition. It has even been postulated that the timing of nutritional consumption may be more important than the absolute daily intake of nutrients. The post-exercise period is widely considered the most critical part of nutrient timing. Theoretically, consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a supercompensated fashion that enhances both body composition and exercise performance. Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. Not only is nutrient timing research open to question in terms of applicability, but recent evidence has directly challenged the classical view of the relevance of post-exercise nutritional intake with respect to anabolism. Therefore, the purpose of this paper will be twofold: 1) to review the existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and; 2) to draw relevant conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.