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לכל הזייני מוח עם הספיגה והבולשיט מסביב.
תחשבו על זה ככה כאשר אתה אוכל ארוחה נגיד שעתיים לפני אימון. הבשר מתרפק לאיטו ונגיד אחרי שעתיים וחצי מגיעים חומצות אמיניות לזרם הדם.
האימון שלכם מסתיים כשלוש שעות לאחר הארוחה זאת אומרת שבדם יש מלא חומצות אמיניות בדם.
האם יש משהו מהיר מיזה? זה כבר בפנים ספוג,מוכנס,אטום,סגור בתוך הגוף.
גם אם לאבקה לוקח חצי שנייה להיספג עדין מה שיש בתוך הגוף כבר בפנים ונספג יותר מהר
מה שכן משנה זה הפחמימות הפשוטות שיגרמו להקפצת האינסולין ויאפשרו מעבר של החומצות האמיניות בדם לשרירים.

חלבון יחד עם פחמימה אחרי האימון יתרום משמעותית להקפצת האינסולין, את הספיגה של הפחמימות ובהתאם את המאזן ההורמונלי ופירוק השריר

הנה


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Med Sci Sports Exerc. 2008 May;40(5):903-912.Links
Increased Carbohydrate Oxidation after Ingesting Carbohydrate with Added Protein.
Betts JA, Williams C, Boobis L, Tsintzas K.

1Sport and Exercise Science, University of Bath, Bath, UNITED KINGDOM; 2School of Sport and Exercise Sciences, Loughborough University, UNITED KINGDOM; 3Sunderland Royal Hospital, UNITED KINGDOM; and 4School of Biomedical Sciences, Queen's Medical Centre, Nottingham, UNITED KINGDOM.

PURPOSE:: To examine the metabolic impact of including protein in a postexercise carbohydrate supplement when ingested between two bouts of prolonged running performed within the same day. METHODS:: Six healthy men participated in two trials separated by 14 d, each involving a 90-min treadmill run at 70% V O2max followed by 4 h of recovery and a subsequent 60-min run at the same intensity. At 30-min intervals during recovery, participants ingested either a solution containing 0.8 g.kg.h of carbohydrate (CHO) or the same solution plus an additional 0.3 g.kg.h of whey protein isolate (CHO-PRO). Muscle biopsies were obtained from the vastus lateralis at the beginning and end of the recovery period, with a third muscle biopsy taken following the second treadmill run. RESULTS:: Despite higher insulinemic responses to the CHO-PRO solution than to the CHO solution (P < 0.05), rates of muscle glycogen resynthesis during recovery were not different between treatments (CHO = 12.3 +/- 2.2 and CHO-PRO = 12.1 +/- 2.7 mmol glucosyl units per kilogram of dry mass per hour). Furthermore, there were no differences between treatments in muscle glycogen degradation during subsequent exercise (CHO = 2.2 +/- 0.3 and CHO-PRO = 2.0 +/- 0.1 mmol glucosyl units per kilogram of dry mass per minute). In contrast, whole-body carbohydrate oxidation during the second run was significantly greater with the CHO-PRO treatment than with the CHO treatment (48.4 +/- 2.2 and 41.7 +/- 2.6 mg.kg.min, respectively; P < 0.01). CONCLUSION:: These data show that the inclusion of protein in a carbohydrate-recovery supplement can increase the oxidation of extramuscular carbohydrate sources during subsequent exercise without altering the rate of muscle glycogen degradation.

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עוד מחקר על מתן משקה עם פחמימה / פחמימה + חלבון במהלך אימון התנגדות וההשפעה של כל אחד מהם על המאזן החנקתי וסינטזת החלבון

Am J Physiol Endocrinol Metab. 2008 Apr 22 [Epub ahead of print]

Protein co-ingestion stimulates muscle protein synthesis during resistance type exercise.

Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, Saris WH, van Loon LJ.
Movement Sciences, Nutrition and Toxicology Research Institute Maastricht (NUTRIM Maastricht University, Maastricht, Netherlands; , Netherlands.

In contrast to the impact of nutritional

intervention on post-exercise muscle protein synthesis, little is known about the potential to modulate protein synthesis during exercise. This study investigates the impact of protein co-ingestion with carbohydrate on muscle protein synthesis during resistance type exercise. Ten healthy males were studied in the evening after consuming a standardized diet throughout the day. Subjects participated in 2 experiments, in which they ingested either
Moshe (08:48) :
carbohydrate or carbohydrate with protein during a 2h resistance exercise session. Subjects received a bolus of test drink prior to and every 15 min during exercise, providing 0.15 g.kg(-1).h(-1) carbohydrate with (CHO+PRO) or without (CHO) 0.15 g.kg(-1).h(-1) protein hydrolysate. Continuous intravenous infusions with L-[ring-(13)C6]phenylalanine and L-[ring-(2)H2] tyrosine were applied, and blood and muscle biopsies were collected to assess

whole-body and muscle protein synthesis rates during exercise. Protein co-ingestion lowered whole-body protein breakdown rates by 8.4+/-3.6% (P=0.066), compared to the ingestion of carbohydrate only, and augmented protein oxidation and synthesis rates by 77+/-17 and 33+/-3%, respectively (P<0.01). As a consequence, whole-body net protein balance was negative in CHO, whereas a positive net balance was achieved following the CHO+PRO treatment

(-4.4+/-0.3 vs 16.3+/-0.4 micromol phe.kg(-1).h(-1), respectively; P<0.01). In accordance, mixed muscle protein fractional synthetic rate (FSR) was 49+/-22% higher following protein co-ingestion (0.088+/-0.012 and 0.060+/-0.004 %.h(-1) in CHO+PRO vs CHO treatment, respectively; P<0.05). We conclude that, even in a fed state, protein co-ingestion stimulates whole-body and muscle protein synthesis rates during resistance type exercise.