טלכהן, שמור על תרבות דיון.. זה לא במקום לתקוף כך אדם שסה"כ ניסה לעזור.
גדי, למהירות הספיגה של החלבון אין חשיבות. בגדול, גם קוטג' וגם גבינה מכילים בעיקר קזאין שהוא חלבון שנספג לאט, כך שבכל אופן לא תראה עליה חדה ברמות חומצות האמינו בדם כתוצאה מאכילת גבינה. גרף שמשווה ספיגה לדם על ציר הזמן של קזאין מול WHEY:
המהירות של ספיגת החלבון חשובה לאחר צום [של כ14 שעות] וגם אז, רק כאשר החלבון נצרך ללא פחמימות. אף אחד לא הוכיח שצריכים לאכול חלבון איטי לפני השינה וחלבון מהיר אחרי אימון - זה נראה הגיוני אינטואיטיבית אבל אין לזה אחיזה במציאות.
סמוכין בנוגע לסוגי החלבון אחרי האימון:
Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise.
Tipton KD, Elliott TA, Cree MG, Wolf SE, Sanford AP, Wolfe RR.
Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX 77550, USA.
ktipton@utmb.edu PURPOSE: Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise. METHODS: Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. RESULTS: Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol.min(-1).100 mL(-1) leg) than CS (133 +/- 45 nmol.min(-1).100 mL(-1) leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH (approximately 10-15%). CONCLUSIONS: Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.