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comunque si, un dosaggio "ottimale" oltre al pre,during e after workout e' assumerli appena sveglio e tra gli spuntini e il pranzo..se fai il prenanna non li assumerei, ma se ti alzi la notte per andare in bagno, un serving non farebbe male
infatti mi è stato consigliato prp cosi'...appena alzato, pre e post work e prima di dormire 4 +4+4+4
mentre i giorni off solo appena alzato e prima di dormire,va bn??
Quindi mettiamo caso dovessi andare in bagno questa notte , mi consigliate la sola leucina?
non capisco paolo il senso ironico..io parlavo di un ottimizzazione...poi se vogliamo scherzarci su, andiamo in trash visto che e' una sezione che frequenti abbastanza e scriviamo li
Tip 290: Maximize Muscle Building: Take BCAAs And Extra Protein Post-Workout
Thursday, February 23, 2012 6:20 AM
Maximize muscle building by taking Branched-Chain Amino Acids (BCAAs) and protein after training and at strategic time points after your workout. Dietary protein and BCAAs are the most important part of nutrition to support protein synthesis and stay lean. A new study shows that no matter if you train morning, noon, or night (or middle of the night, for that matter), you’ll still trigger muscle building if you feed your body with protein.
The study, published in the journal Medicine and Science in Sports and Exercise, tested the effect of strength training late in the evening followed by a large protein feeding on rates of muscle building and sleep quality. Participants performed three sets of leg curls and leg press exercises starting at 8 pm. They ingested 20 grams of whey protein immediately after training, and then at 11:30 pm were given either a placebo or a protein drink that consisted of 40 trams of protein that contained primarily the amino acids phenylalanine, leucine, and tyrosine. Participants then went to sleep.
Researchers were able to measure plasma amino acid levels throughout the night with a catheter device, and they tested protein synthesis rates via a muscle biopsy of the quadriceps before participants went to sleep and again in the morning when they woke up. Plasma amino acid levels were significantly elevated throughout the night in the group that received the pre-bedtime protein drink compared to the placebo group. Amino acids were nearly doubled from the extra protein, and muscle synthesis was almost 25 percent greater in the quad muscle from the protein feeding over the placebo when participants woke up in the morning.
The results showed that pre-bedtime protein feeding after strength training triggers a dramatic increase in muscle synthesis that has serious implications for strength and muscle development for all populations. None of the participants had trouble going to sleep or staying asleep, and they all reported decent sleep quality. This is somewhat surprising because most protein sources trigger neurotransmitter activity that energizes the brain and can keep you awake. For example, the amino acid tyrosine is particularly energizing and will make you alert, whereas the amino acid tryptophan will usually have a calming effect and put you to sleep. Carbohydrates tend to be more calming on the neurotransmitters and can elevate serotonin to put you to sleep.
If you have trouble sleeping, it’s possible that pre-bedtime protein feeding and training late in the day are not ideal. Still, this study calls our attention to the critical role nutrition plays in making training gains and getting the most out of the hard work you do in the gym. Strategic protein feeding is essential. You should take protein and BCAAs immediately after training and at orderly time points for the next 24 hours for best results. If you have to train late in the day, taking protein at night will still be effective for recovery and muscle building if it doesn’t keep you awake.
Researchers suggest that for anyone who has trouble gaining mass, protein supplementation at night may be an effective nutritional strategy. Additionally, the elderly who have a well known blunted muscle synthesis response to protein feeding may benefit as well. If they are not kept awake by pre-bedtime protein feeding, taking extra protein or BCAAs before bed may help prevent muscle loss and frailty.
To read more about workout nutrition, check out the article Top Five Things You MUST Know About Post-Workout Nutrition.
References:
Res, P., Groen, G., et al. Protein Ingestion Prior to Sleep Improves Post-Exercise Overnight Recovery. Medicine and Science in Sports and Exercise. 2012. Published Ahead of Print.
sul discorso prima di coricarsi però boyz bisogna essere chiari, i benefici di un flusso CONTINUO e COSTANTE di bcaa è dimostrato, ha proprietà anaboliche non indifferenti. Sul discorso dello sfasamento dal solito 2-1-1 in favore della leucina lo stesso dicasi...sul discorso di mandarli giù prima di coricarsi dipende. Molti lo sconsigliano ma sostanzialmente perchè? Per semplici (manco tanto semplici eh) disturbi del sonno ma questo è un discorso soggettivo. Io in preparazione, con un quantitativo de hydratos de carbonio sufficenti a far volare un colibrì per pochi metri, con il wo alla sera tardi, mi buttavo bellamente dopo il pasto altri 30 gr di bcaa prima di buttarmi nel letto e dormivo con un angioletto dalle sembianze demoniache. Non a caso in 9 mesi di prep ho falciato 12 kg di bcaa.
Si ok, ma almeno tu qualche coppa ce l'hai sullo scaffale.
il discorso non e' quello, ma far capire che i bcaa presi in momenti differenti dal pre during post wo, possono avere un utilita'..ovvio che non consiglio al neofita di fare una cosa del genere, e' una strategia per avanzati da provare ad utilizzare, ma ripeto e' un ottimizzazione non il dosaggio consigliato...spero sia chiaro luca
il discorso non e' quello, ma far capire che i bcaa presi in momenti differenti dal pre during post wo, possono avere un utilita'..ovvio che non consiglio al neofita di fare una cosa del genere, e' una strategia per avanzati da provare ad utilizzare, ma ripeto e' un ottimizzazione non il dosaggio consigliato...spero sia chiaro luca
Per carità no. A meno che non ci siano delle esigenze particolarissime quali appunto l'agonismo o gravissimi problemi epatici (ma li si va di essenziali),simili strategie sono paragonabili all'uso di pneumatici con mescole particolarmente morbide,carburanti avio ed uso esteso di carbonio...sul pullman della scuola elementare.
scusate non ho capito bene una cosa, ovvero qual'è il modo migliore consigliato per aumentare la massa muscolare di assumere aminoacidi! mettiamo un esempio: un induviduo di 60kg che dovrebbe prendere 6 gr di amino come si consiglierebbe di prenderli ? e poi di quando si puo aumentare i gr dei aminoacidi x sfruttarli meglio?
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