Pré Treino não bate.

[PedroB 13]

Em 22/08/2021 em 11:50, Scant disse:

Uso:

Cafeina 200mg+rodiola rosea 600mg+colina 250mg+citrulina 5g

 

Pra mim dá uma animada 

Acho q cada um tem q criar sua propria fórmula 

Esse pré que eu to mandando, tem 200mg de cafeina,1000mg de arginina,2000 alanina, e 1600mg de taurina, mesmo mandando 2 scoops tá sendo msm coisa que água

[Visitante]

Em 22/08/2021 em 12:06, PedroB disse:

Esse pré que eu to mandando, tem 200mg de cafeina,1000mg de arginina,2000 alanina, e 1600mg de taurina, mesmo mandando 2 scoops tá sendo msm coisa que água

 

• 200mg de cafeina, - limite diário seguro para a maioria das pessoas
• 1000mg de arginina, - melhor usar citrulina, não tem nem comparação. muita gente fala q arginina não gera qq efeito benéfico que justifique o uso (controvérsia)
• 2000 alanina, e - "A beta-alanina não possui efeito imediato, seu efeito é cumulativo. São necessárias entre 4 e 12 semanas para que haja o aumento do nível de carnosina nos músculos, para a partir daí surtir efeito. E a dose necessária é de 3.2g/ao dia. Portanto não existe justificativa para ser considerada um suplemento pré-treino" (vide google)
• 1600mg de taurina - é barato e ajuda a proteger o coração. eu uso cerca de 2 gramas por dia

[PedroB 13]

Em 22/08/2021 em 22:11, Scant disse:

 

• 200mg de cafeina, - limite diário seguro para a maioria das pessoas
• 1000mg de arginina, - melhor usar citrulina, não tem nem comparação. muita gente fala q arginina não gera qq efeito benéfico que justifique o uso (controvérsia)
• 2000 alanina, e - "A beta-alanina não possui efeito imediato, seu efeito é cumulativo. São necessárias entre 4 e 12 semanas para que haja o aumento do nível de carnosina nos músculos, para a partir daí surtir efeito. E a dose necessária é de 3.2g/ao dia. Portanto não existe justificativa para ser considerada um suplemento pré-treino" (vide google)
• 1600mg de taurina - é barato e ajuda a proteger o coração. eu uso cerca de 2 gramas por dia

Caralho mano, não sabia disso não

Valeu mesmo pela informação!

[Visitante]

 

 

 

[krebz 3755]

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Arginine

Arginine is commonly classified as a conditionally essential amino acid and has been linked to nitric oxide production and increases in blood flow that are purported to then stimulate enhanced nutrient and hormone delivery and favorably impact resistance training adaptations [273]. To date, few studies have examined the independent impact of arginine on the ability to enhance fat-free mass increases while resistance training. Tang and colleagues [274] used an acute model to examine the ability of an oral 10-g dose of arginine to stimulate changes in muscle protein synthesis. These authors reported that arginine administration failed to impact muscle protein synthesis or femoral artery blood flow. Growth hormone levels did rise in response to arginine ingestion, which contrasts with the findings of Forbes et al., [275] who reported a blunting of growth hormone production after acute ingestion of arginine in strength trained males. Regardless, the Tang study [274] and others [276, 277] failed to link the increase in growth hormone to changes in rates of muscle protein synthesis. Notably, other studies have also failed to show a change in blood flow after arginine ingestion, one of its key purported benefits [272, 278]. Campbell and colleagues published outcomes from an 8 week resistance training study that supplemented healthy men in a double-blind fashion with either a placebo or 2 g of arginine and 2 g of α-ketoglutarate. No changes in fat mass or fat-free mass were reported in this study. Therefore, due to the limited data of arginine supplementation on stimulating further increases of exercise in muscle mass, its use for is not recommended at this time.

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Taurine

 

Taurine is an amino acid found in high abundance in human skeletal muscle [619, 620] derived from cysteine metabolism that plays a role in a wide variety of physiological functions [621,622,623]. Studies have indicated that training status (higher in trained vs. untrained muscle, reviewed in [624]) and fiber type (higher in type I vs. type II, reviewed in [619]) impact the amount of taurine found in muscle. It has been reported in some [625, 626] but not all studies [627, 628] that taurine may improve exercise performance and mitigate recovery from damaging and stressful exercise [629]. In recent years, many studies have examined the impact of taurine ingestion on various types of exercise performance. In accordance with previous work, ergogenic outcomes related to taurine administration continue to be mixed. Milioni and investigators [628] failed to show an improvement in performance with a 6 g dose of taurine while completing high-intensity treadmill running. Similarly, Balshaw et al. [625] indicated that taurine failed to positively impact 3-km running performance in trained runners. In contrast, a 2017 study by Warnock et al. [630] reported that a 50 mg/kg dose of taurine outperformed caffeine, placebo and caffeine + taurine on performance changes after repeated Wingate anaerobic capacity tests. Finally, a 2018 meta-analysis by Waldron et al. [631] reported that single daily dosages ranging from one to 6 g for up to 2 weeks can significantly improve endurance exercise performance in a range of study participants. Two studies [632, 633] have been completed that examined taurine’s ability to mitigate decrements associated with muscle damage and resistance exercise performance. Notably, oral ingestion at a dosage of 50 mg/kg for 14 days prior to damage and for 7 days after damage significantly increased strength, and decreased soreness and markers of muscle damage [633]. Finally, studies have also supported the ability of taurine to function in an anti-oxidative role, which may promote an improved cellular environment to tolerate exercise stress [634, 635]. While more research continues to be published involving taurine, the consensus of these outcomes continue to be mixed regarding taurine’s potential to enhance physical performance.

 

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Citrulline

Citrulline (2-Amino-5-(carbamoylamino)pentanoic acid or L-Carnitine) is endogenously produced from ornithine and carbamoyl phosphate in the urea cycle. In the body, citrulline is efficiently recycled into arginine for subsequent nitric oxide production through the citrulline-nitric oxide cycle [539]. Unlike arginine, citrulline catabolism is limited in the intestines [540] as well as its extraction from hepatic tissue [541] resulting in the majority of citrulline passing into systemic circulation before conversion to arginine [542]. Due to this and its non-competitive uptake for cell transport [542], oral citrulline supplementation has been shown to be more effective in increasing arginine [543, 544] and activation of nitric oxide synthase (NOS) [544] as well as various biomarkers of nitric oxide [545]. Multiple studies have employed aerobic exercise models to examine citrulline’s impact on performance. Suzuki et al. [546] showed that 2.4 g/day of L-citrulline for 7 days increased plasma nitric oxide metabolites, plasma arginine and 4-km time trial performance. Using a finger flexor exercise model and P31 nuclear magnetic resonance spectroscopy, Bailey and colleagues [547] reported that 7 days of citrulline (6 g/day) significantly increased plasma arginine and nitrite levels and significantly improved VO₂ kinetics and exercise performance. However, not all studies reported an ergogenic effect whereby Cunniffe et al. [548] reported no impact of 12 g of citrulline malate on the performance of a single bout of high-intensity cycling. In addition to aerobic exercise research, three studies examined the impact of an 8-g citrulline dose while resistance training on various performance outcomes [549,550,551]. One study [550] evaluated the effects on the number of repetitions performed for chin-ups, reverse chin-ups, and push-ups to failure in trained males. A second study [551] evaluated the effect of citrulline supplementation on the number of repetitions performed for five sequential sets (60% 1RM) to failure on the leg press, hack squat, and leg extension exercises in trained males. The third study [549] evaluated the effects of citrulline supplementation on the number of repetitions performed during six sets each of bench press and leg press exercises to failure at 80% 1RM in trained females. In all three studies, citrulline malate was shown to significantly increase performance during upper- and lower-body multiple-bout resistance exercise performance. Alternatively, Cultrufello and colleagues [552] reported that a 6 g dose of L-citrulline failed to impact both aerobic and anaerobic indicators of exercise performance. The role of malate in combination with citrulline is largely undetermined. Since malate is an important tricarboxylic acid cycle intermediate, this could possibly account for improvements in muscle function [553]. Therefore, it is presently unclear whether these benefits can be solely attributed to citrulline, as well as what role citrulline may play in aerobic and anaerobic performance.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y

 

fica a dica que alanina não é o mesmo que beta-alanina

Editado Agosto 23, 2021 às 10:37 por krebz

[lorenzo_EP 11040]

Em 21/08/2021 em 20:45, Alex_83 disse:

Pré-treino é bobagem.

 

...

[Visitante]

Em 23/08/2021 em 07:36, krebz disse:

 

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0242-y

 

fica a dica que alanina não é o mesmo que beta-alanina

alanina serve pra alguma coisa?

não achei nada no forum sobre ela

[krebz 3755]

Em 23/08/2021 em 13:25, Scant disse:

alanina serve pra alguma coisa?

não achei nada no forum sobre ela

essa pergunta é otima, também nao achei nada pesquisas sobre performance, etc que seria o que a beta-alanina tem relaçao.

Achei mais pesquisa em ratos, cachorros, etc para ajudar a controlar o açucar no sanguem tipo essa:

https://onlinelibrary.wiley.com/doi/epdf/10.1111/jfbc.13590

 

mas nada muito longe disso

Editado Agosto 23, 2021 às 16:58 por krebz