nyhed - langsomme proteiner bedst efter træning

[AGV]

Ifølge nye studier bør man indtage langsomme proteiner efter styrketræning og ikke hurtige. Læs her hvorfor:

http://www.gomotion.dk/artikler.asp?mode=d...0&title=art

[/Niels]

Nye studier ??????????

Har du checket referencerne

Men derudover en fin konklusion i artiklen.

[AGV]

Nye studier ??????????

Har du checket referencerne

Men derudover en fin konklusion i artiklen.

Ha ha... ok kan godt se studiet ikke er nyt. Men det var nyt for mig at man skal indtage langsomme og ikke hurtige proteiner efter træning. Syntes bare jeg ville dele denne, for mig nyhed, med jer!

Ellers godt at høre at konklussionen er fin. (altså langsomme proteiner bedst efter træning.)

[/Niels]

Det var du mest det her jeg hentydede til:

Min pointe er derfor, at man behøver ikke at købe hurtige og langsomme proteiner. Man kan jo bare købe noget valleprotein og indtage en stor dosis før stryketræning og mange små doser efter træning.

Forsøgene er vist bare udvalgt imellem dem som viser det ønskede resultat og der specielt forsøget som indvolvedere politibetjente er stærkt kritiseret pga forbindelser til en bestemt kosttilskudsfabrikant.

[cookie_sq]

Whey er det bedste efter træning?

[heliotropen]

En gammel klassiker: http://www.motion-online.dk/fora/index.php...=5659&st=20

Volume 34 - Number 5 - May 2002

Supplement to

Medicine and Science in Sports and Exercise®

Official Journal of the American College of Sports Medicine

Abstract #1688

THE EFFECT OF WHEY ISOLATE AND RESISTANCE TRAINING ON STRENGTH, BODY COMPOSITION AND PLASMA GLUTAMINE

P.J. Cribb, A.D. Williams, A. Hayes, M.F. Carey

Center for Rehabilitation in Exercise and Sport Science, Victoria University of Technology, Australia

It is well-established that athletes undertaking intense resistance training programs require higher dietary protein intakes. However very few studies have addressed what type of protein is optimal to enhance effects from weight training exercise. Whey isolate and casein are two protein supplements commonly used by bodybuilders and other strength athletes.

PURPOSE:

This study examined the effects of these two supplements on strength, body composition and plasma glutamine levels during a 10-week intense resistance training program.

METHODS:

In a randomized, double-blind protocol thirteen resistance-trained males (mean ± SD age:25.5 ± 6.68yr; height:179.67 ± 7.94cm; weight:83.97 ± 4.98kg.) supplemented their normal diet with either a 100% whey isolate or casein protein supplement (1.5gms/kg body wt/day) for 12 weeks. To ensure normal eating patterns were maintained, written three-day food recordings were completed by the bodybuilders throughout the study. Compliance to the supplement intake and nutrition recordings was 100%. Strength was assessed by 1-RM in the barbell bench press, squat and lat-pull down. Body composition was assed by DEXA QDR 4500. Plasma glutamine levels were determined by the enzymatic method with spectroscopic detection. All assessments occurred in the week before (week 1) and the week after training (week 12).

RESULTS:

The whey isolate group achieved a significantly greater gain (P < 0.01) in lean mass than the casein group (4.99 ± 0.25 vs. 0.81 ± 0.43 kg for whey and casein groups, respectively). While both groups significantly increased (P < 0.05) strength in the three exercises assessed, the whey isolate group made greater strength increases (P < 0.05) in all three exercises compared to the group supplementing with casein. The whey isolate group also showed a significantly greater (P < 0.05) change in fat mass (-1.46 ± 0.52) than the casein group (+0.19 ± 0.27 kg). Plasma glutamine levels, pre- and post-training, did not change in either group.

CONCLUSION:

The major finding of this study was that a 100% whey isolate protein supplement was more effective at increasing muscle mass and strength and decreasing fat mass than a casein protein supplement in resistance trained athletes. Both types of protein appear to prevent a decline in plasma glutamine levels that have previously been reported with intense exercise training.

M.V.H

Helio

Edited July 1, 2008 by heliotropen