Dieta Para Clean Bulk, Help!

[dushlolzor 39]

Não to conseguindo achar em nenhum lugar algo que prove que não é bom...Pode me explicar Couchpotato?

depende de quanto tempo você não ingere nada....

[Fernando Perilo 29]

No caso são oito horas sem ingerir nada...

[dushlolzor 39]

Então tecnicamente haverá um pico de insulina quando você ingerir algo, mas insulina é elevada por proteína também, no final das contas, não fará nenhuma diferença ao menos que você treine em jejum

[Fernando Perilo 29]

Eu treino depois da escola,

Já que o whey,dextrose e malto são macros de rápida absorção, não seria legal eu mandar eles de manha pela disponibilidade de nutrientes circulantes de imediato? .

[dushlolzor 39]

Eu treino depois da escola,

Já que o whey,dextrose e malto são macros de rápida absorção, não seria legal eu mandar eles de manha pela disponibilidade de nutrientes circulantes de imediato? .

Janela anabólica dura 24h post workout

http://www.ncbi.nlm.nih.gov/pubmed/21289204

The postexercise "anabolic window" is a highly misused & abused concept. Preworkout nutrition all but cancels the urgency, unless you're an endurance athlete with multiple glycogen-depleting events in a single day. Getting down to brass tacks, a relatively recent study (Power et al. 2009) showed that a 45g dose of whey protein isolate takes appx 50 minutes to cause blood AA levels to peak. Resulting insulin levels, which peaked at 40 minutes after ingestion, remained at elevations known to max out the inhibition of muscle protein breakdown (15-30 mU/L) for 120 minutes after ingestion. This dose takes 3 hours for insulin & AA levels to return to baseline from the point of ingestion. The inclusion of carbs to this dose would cause AA & insulin levels to peak higher & stay elevated above baseline even longer.

So much for the anabolic peephole & the urgency to down AAs during your weight training workout; they are already seeping into circulation (& will continue to do so after your training bout is done). Even in the event that a preworkout meal is skipped, the anabolic effect of the postworkout meal is increased as a supercompensatory response (Deldicque et al, 2010). Moving on, another recent study (Staples et al, 2010) found that a substantial dose of carbohydrate (50g maltodextrin) added to 25g whey protein was unable to further increase postexercise net muscle protein balance compared to the protein dose without carbs. Again, this is not to say that adding carbs at this point is counterproductive, but it certainly doesn't support the idea that you must get your lightning-fast postexercise carb orgy for optimal results.

To add to this... Why has the majority of longer-term research failed to show any meaningful differences in nutrient timing relative to the resistance training bout? It's likely because the body is smarter than we give it credit for. Most people don't know that as a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours: http://www.ncbi.nlm.nih.gov/pubmed/21289204

More from earlier in the thread:

Here's what you're not seeming to grasp: the "windows" for taking advantage of nutrient timing are not little peepholes. They're more like bay windows of a mansion. You're ignoring just how long the anabolic effects are of a typical mixed meal. Depending on the size of a meal, it takes a good 1-2 hours for circulating substrate levels to peak, and it takes a good 3-6 hours (or more) for everythng to drop back down to baseline.

You're also ignoring the fact that the anabolic effects of a meal are maxed out at much lower levels than typical meals drive insulin & amino acids up to. Furthermore, you're also ignoring the body's ability of anabolic (& fat-oxidative) supercompensation when forced to work in the absence of fuels. So, metaphorically speaking, our physiology basically has the universe mapped out and you're thinking it needs to be taught addition & subtraction.

Editado Janeiro 31, 2013 às 13:02 por dushlolzor