Substituição Do Malto Por Barra De Cereais

[Visitante usuario_deletado123]

Mas a barrinha não seria mais demorada pra a digestão, no pós treino? Por exemplo, se no pós treino, ele tomasse whey e a barrinha, a primeira fonte de energia que o corpo receberia não seria a proteína do whey? Me ajuda aí se eu estiver errado

A digestão seria mais demorada, fato. Mas isso não é um problema. Todos nós já sabemos que a tal 'janela anabólica do pós treino' é mito, ela dura bem mais do que uma hora. Mais importante que a refeição pós treino, é a refeição pré treino. Se você faz uma boa refeição pré treino, você não precisará de um shake de alta absorção no pós treino. Leia:

Por Alan Aragon:

The postexercise "anabolic window" is a highly misused & abused concept (which I believe Layne agrees with). 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.

Estudos científicos:

nother common thing I hear... You MUST IMMEDIATELY take a fast-digesting protein, such as whey, prior to working out to stimulate the best gains.

http://www.ncbi.nlm....pubmed/21045172

This study showed that immediate responses to whey and casein ingestion were different... But the end result was the same. They both stimulated protein synthesis equally.

http://www.ncbi.nlm....pubmed/15570142

This study shows almost exactly the same thing. Both proteins caused equal protein synthesis.

These findings are only compounded by having solid pre workout nutrition. A quote by Alan Aragon states: "Properly done preworkout nutrition EASILY elevates insulin above and beyond the maximal threshold seen to inhibit muscle protein breakdown. This insulin elevation resulting from the preworkout meal can persist long after your resistance training bout is done. Therefore, thinking you need to spike anything is only the result of neglecting your preW nutrition"

Myth, again, DENIED! You do not need a fast-digesting protein immediately postworkout. Nor do you need ANY protein post workout provided you are not lifting in a fasted state.

Para que seu whey vire fonte de energia você precisaria ter seu glicogênio totalmente depletado, o que é raro isso acontecer.

Abraços!

[netrix 37]

Bom... minha refeição pré é exatamente 60g de granola e 100g de frango. As vezes tomo um copo de café levemente adoçado.

Então, mandar o whey com a barra no pós, não transformaria o whey em energia certo?

Detalhe: Apos o pré-treino vou treinar 2h depois!

[Visitante usuario_deletado123]

Bom... minha refeição pré é exatamente 60g de granola e 100g de frango. As vezes tomo um copo de café levemente adoçado.

Então, mandar o whey com a barra no pós, não transformaria o whey em energia certo?

Detalhe: Apos o pré-treino vou treinar 2h depois!

Não.

Abraços!