אבקת חלבון אחרי אימון, טונה לפני האימון.

[THE_JUGGERNAUT]

לא הכי קריטי בעולם לך עח מה שיותר נוח

אבל כמו שאמרת, לפני אימון עדיף משהו שנספג קצת יותר לאט
אם החלטת ללכת על הבקאה פשוט צרוך אותה יותר קרוב לזמן האימון

[P-a-n-1-c]

תאכל לפני אימון ארוחה רגילה, ישר אחרי אימון שתה אבקה + סוכר ענבים ושעה לאחר מכן ארוחה גדולה.

[THE_JUGGERNAUT]

אגב...נתקלתי במשהו מעניין כרגע

ההמלצה של לצרוך שייק לפני האימון באה ממחקר שנערך לא מזמן אם אני לא טועה, אבל שם השתמשו בתמיסה של חומצות אמינו פחמימות (ולא בחלבון שלם) והמחקר שכרגע ראיתי מראה שלחלבון אין הבדל אם זה לםני או אחרי האימון

Timing of nutrient ingestion has been demonstrated to influence the anabolic response of muscle following exercise. Previously, we demonstrated that net amino acid uptake was greater when free essential amino acids plus carbohydrates were ingested prior to resistance exercise rather than following exercise. However, it is unclear if ingestion of whole proteins prior to exercise would stimulate a superior response compared to following exercise. This study was designed to examine the response of muscle protein balance to ingestion of whey proteins both prior to and following resistance exercise. Healthy volunteers were randomly assigned to one of two groups. A solution of whey proteins was consumed either immediately prior to exercise (PRE; n=8) or immediately following exercise (POST; n=9). Each subject performed 10 sets of 8 repetitions of leg extension exercise. Phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg. Arterial amino acid concentrations were elevated by ~50% and net amino acid balance switched from negative to positive following ingestion of proteins at either time. Amino acid uptake was not significantly different between PRE and POST when calculated from the beginning of exercise (67+/-22 and 27+/-10 for PRE and POST, respectively) or from the ingestion of each drink (60+/-17 and 63+/-15 for PRE and POST, respectively). Thus, the response of net muscle protein balance to timing of intact protein ingestion does not respond as does that of the combination of free amino acids and carbohydrate.

[THE_JUGGERNAUT]

זה המחקר אם אני לא טועה

The present study was designed to determine whether consumption of an oral essential amino acid-carbohydrate supplement (EAC) before exercise results in a greater anabolic response than supplementation after resistance exercise. Six healthy human subjects participated in two trials in random order, PRE (EAC consumed immediately before exercise), and POST (EAC consumed immediately after exercise). A primed, continuous infusion of L-[ring-(2)H(5)]phenylalanine, femoral arteriovenous catheterization, and muscle biopsies from the vastus lateralis were used to determine phenylalanine concentrations, enrichments, and net uptake across the leg. Blood and muscle phenylalanine concentrations were increased by approximately 130% after drink consumption in both trials. Amino acid delivery to the leg was increased during exercise and remained elevated for the 2 h after exercise in both trials. Delivery of amino acids (amino acid concentration times blood flow) was significantly greater in PRE than in POST during the exercise bout and in the 1st h after exercise (P < 0.05). Total net phenylalanine uptake across the leg was greater (P = 0.0002) during PRE (209 +/- 42 mg) than during POST (81 +/- 19). Phenylalanine disappearance rate, an indicator of muscle protein synthesis from blood amino acids, increased after EAC consumption in both trials. These results indicate that the response of net muscle protein synthesis to consumption of an EAC solution immediately before resistance exercise is greater than that when the solution is consumed after exercise, primarily because of an increase in muscle protein synthesis as a result of increased delivery of amino acids to the leg.