ulrich
Anmeldedatum: 08.04.2004
Beiträge: 55
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 Verfasst am: 02.10.06 | 07:29 Titel: |
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Okay ich hab hier noch was Gutes gefunden....
Dies sind Auszuege eines Artikels von einem sehr renomierten Journal und basiert teilweise auf den selben Studien wie mein Text ...
Viel spass beim Lesen (hab leider keine Zeit zum Uebersetzen gehabt)
(NSCA’s Performance Training Journal: A free publication of the NSCA = national strength and conditioning association)
Sports Nutrition and Supplementation Muscle Building Strategies
By Jose Antonio, PhD, CSCS
[...]
Essential Amino Acids plus Carbohydrate
The ingestion of the essential Amino acids (EAA) has been shown to produce a significant anabolic effect. For instance, thirty-two untrained young men performed 12 weeks of resistance training twice a week, consuming ~675 ml of either, a six percent carbohydrate (CHO) solution, six gram EAA mixture, combined CHO + EAA supplement, or placebo (PLA) 15 min before workout. Blood samples were obtained pre- and post-exercise (week 0, 4, 8, and 12), for determination of glucose, insulin, and cortisol. 3-Methylhistidine excretion and muscle fiber cross-sectional area (fCSA) were determined pre- and post-training. Post-exercise cortisol increased (p<0.05) during each training phase for PLA. No change was displayed by EAA; CHO and CHO + EAA demonstrated post-exercise decreases. All groups displayed reduced pre-exercise cortisol at week 12 compared to week zero. Post-exercise Insulin concentrations showed no change for PLA. Increases were observed for the treatment groups, which remained greater for CHO and CHO + EAA than PLA. EAA and CHO ingestion attenuated 3-methylhistidine excretion 48 hours following the exercise bout. CHO + EAA resulted in a 26% decrease while PLA displayed a 52% increase. But most importantly, what happens to skeletal muscle fiber size?
Muscle fiber cross-sectional area (fCSA) increased across groups for type I, IIa, and IIb fibers, with CHO + EAA displaying the greatest gains in fCSA relative to PLA. These data indicate that CHO + EAA ingestion enhances muscle anabolism, following resistance training to a greater extent than either CHO or EAA consumed independently. Accordingly, the synergistic effect of CHO + EAA ingestion maximizes the anabolic response presumably by attenuating the post-exercise rise in Protein degradation (1,13,16).
[...]
Practical Applications
In essence, once you get through the 'clutter' of data, there are several practical strategies you can utilize to promote gains in lean body mass through nutrition.
1. Consume approximately a teaspoon of creatine daily.
2. Consume a combination of Protein and carbohydrates (roughly 25 grams of Protein with an equal amount of carbohydrates [less carbohydrates if you are a physique athlete]) 15 — 30 minutes pre-workout and immediately post-workout.
3. Consume a sports Drink spiked with Protein during a workout.
4. Consume essential Amino acids as a stand alone Supplement pre and post-workout (it can also be added to a Protein shake).
5. Never decrease Protein intake.
6. Drink plenty of water.
7. For your meals, consume primarily unprocessed carbohydrates, lean proteins, and health fats (e.g. fish fat, nuts, etc).
practical, drug-free nutritional and Supplement strategies for increasing lean body mass.
[...]
References
1. Bird SP, Tarpenning KM, Marino FE. (2006). Independent and combined effects of liquid carbohydrate/essential Amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European Journal of Applied Physiology, Mar 24; [Epub ahead of print].
2. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. (1997). Slow and fast dietary proteins differently modulate postprandial Protein accretion. Proceedings of the National Academy of Sciences of the United States of America, 94(26):14930 — 14935.
3. Dangott B, Schultz E, Mozdziak PE. (2000). Dietary creatine monohydrate supplementation increases satellite Cell mitotic activity during compensatory hypertrophy. International Journal of Sports Medicine, 21(1):13 — 16.
4. Greenwood M, Kreider RB, Melton C, Rasmussen C, Lancaster S, Cantler E, Milnor P, Almada A. (2003). Creatine supplementation during college football training does not increase the incidence of cramping or injury. Molecular and Cellular Biochemistry, 244(1-2):83 — 88.
5. Kreider RB, Melton C, Rasmussen CJ, Greenwood M, Lancaster S, Cantler EC, Milnor P, Almada A. (2003). Long-term creatine supplementation does not significantly affect clinical markers of health in athletes. Molecular and Cellular Biochemistry, 244(1-2):95 — 104.
6. Manders RJ, Koopman R, Sluijsmans WE, van den Berg R, Verbeek K, Saris WH, Wagenmakers AJ, van Loon LJ. (2006). Co-Ingestion of a Protein Hydrolysate with or without additional leucine effectively reduces postprandial blood glucose excursions in type 2 diabetic men. The Journal of Nutrition, 136:1294 — 1299.
7. Martin WF, Armstrong LE, Rodriguez NR. (2005). Dietary Protein intake and renal function. Nutrition & Metabolism, Sept 20;2:25.
8. Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer M. (2006). Creatine supplementation augments the increase in satellite Cell and myonuclei number in human skeletal muscle induced by strength training. The Journal of Physiology, Apr 20; [Epub ahead of print].
9. Phillips SM, Parise G, Roy BD, Tipton KD, Wolfe RR, Tamopolsky MA. (2002). Resistance-training-induced adaptations in skeletal muscle Protein turnover in the fed state. Canadian Journal of Physiology and Pharmacology, 80(11):1045 — 1053.
10. Poortmans JR, Dellalieux O. (2000). Do regular high Protein diets have potential health risks on kidney function in athletes? International Journal of Sport Nutrition and Exercise Metabolism, 10(1):28 — 38.
11. Preen D, Dawson B, Goodman C, Beilby J, Ching S. (2003). Creatine supplementation: a comparison of loading and maintenance protocols on creatine uptake by human skeletal muscle. International Journal of Sport Nutrition and Exercise Metabolism, 13(1):97 — 111.
12. Steenge GR, Simpson EJ, Greenhaff PL. (2000). Protein- and carbohydrate-induced augmentation of whole body creatine retention in humans. Journal of Applied Physiology, 89(3):1165 — 1171.
13. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. (2001). Timing of Amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology. Endocrinology and Metabolism. 281(2):E197 — 206.
14. Willoughby DS, Rosene J. (2001). Effects of oral creatine and resistance training on myosin heavy chain expression. Medicine & Science in Sports & Exercise, 33(10):1674 — 1681.
15. Willoughby DS, Rosene JM. (2003). Effects of oral creatine and resistance training on myogenic regulatory factor expression. Medicine & Science in Sports & Exercise, 35(6):923 — 929.
16. Wolfe RR. (2001). Effects of Amino acid intake on anabolic processes. Canadian Journal of Applied Physiology, 26 Suppl:S220 — 227
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