Polynomstapler
New member
Bin auch Mediziner und trinke vor und nach jedem Training einem Proteinshake. Nach dem Training zusätzlich Kohlenhydrate in Shake oder Bananenform und dann ne Mahlzeit.
wer trinkt direkt nach dem training eiweiß-shakes?
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vor oder nach dem training .
Polynomstapler
New member
Übrigens, wer gegen Shakes und für natürliche Ernährung plädiert, ist im Irrtum. Hier ein weiterer Schlag ins Gesicht:
Nutr Metab (Lond). 2008 Apr 21;5:11
Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial.
Lockwood CM, Moon JR, Tobkin SE, Walter AA, Smith AE, Dalbo VJ, Cramer JT, Stout JR.
Metabolic and Body Composition Research Laboratory, Department of Health and Exercise Science, University Of Oklahoma, Norman, OK 73019, USA. jrstout@ou.edu.
ABSTRACT: BACKGROUND: Exercise and high-protein/reduced-carbohydrate and -fat diets have each been shown separately, or in combination with an energy-restricted diet to improve body composition and health in sedentary, overweight (BMI > 25) adults. The current study, instead, examined the physiological response to 10 weeks of combined aerobic and resistance exercise (EX) versus exercise + minimal nutrition intervention designed to alter the macronutrient profile, in the absence of energy restriction, using a commercially available high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement (EXFS); versus control (CON). METHODS: Thirty-eight previously sedentary, overweight subjects (female = 19; male = 19) were randomly assigned to either CON (n = 10), EX (n = 14) or EXFS (n = 14). EX and EXFS participated in supervised resistance and endurance training (2x and 3x/wk, respectively); EXFS consumed 1 shake/d (weeks 1 and 2) and 2 shakes/d (weeks 3-10). RESULTS: EXFS significantly decreased total energy, carbohydrate and fat intake (-14.4%, -27.2% and -26.7%, respectively; p < 0.017), and increased protein and fiber intake (+52.1% and +21.2%, respectively; p < 0.017). EX and EXFS significantly decreased fat mass (-4.6% and -9.3%, respectively; p < 0.017), with a greater (p < 0.05) decrease in EXFS than EX and CON. Muscle mass increase only reached significance in EXFS (+2.3%; p < 0.017), which was greater (p < 0.05) than CON but not EX (+1.1%). Relative VO2max improved in both exercise groups (EX = +5.0% and EXFS = +7.9%; p < 0.017); however, only EXFS significantly improved absolute VO2max (+6.2%; p = 0.001). Time-to-exhaustion during treadmill testing increased in EX (+9.8%) but was significantly less (p < 0.05) than in EXFS (+21.2%). Total cholesterol and LDL decreased only in the EXFS (-12.0% and -13.3%, respectively; p < 0.017). Total cholesterol-to-HDL ratio, however, decreased significantly (p < 0.017) in both exercise groups. CONCLUSION: Absent energy restriction or other dietary controls, provision of a high-protein/low-carbohydrate and -fat, nutrient-dense food supplement significantly, 1) modified ad libitum macronutrient and energy intake (behavior effect), 2) improved physiological adaptations to exercise (metabolic advantage), and 3) reduced the variability of individual responses for fat mass, muscle mass and time-to-exhaustion - all three variables improving in 100% of EXFS subjects.
Kurz auf Deutsch:
38 übergewichtige Sesselhocker wurden in 3 Gruppen eingeteilt:
CON Kontrolle: dürfen weiter Fernsehen
EX: Trainieren 5x pro Woche (2x Kraft, 3x Ausdauer)
EXFS: Trainieren wie EX, zusätzlich 3 Wochen lang 1 Proteinshake (40g) am Tag, danach 7 Wochen lang 2 Proteinshakes täglich.
Ergebnisse:
1. EXFS hat 14.4% weniger gegessen (Kcal). Klar, Protein sättigt.
2. EX hat die Fettmasse um 4.6% verringert. EXFS aber um 9.3%.
3. Die Muskelmasse hat nur bei EXFS signifikant zugenommen.
4. EXFS hat auch die Ausdauer viel stärker gesteigert, als EX (!!)
5. Die Cholesterinwerte haben sich bei der EXFS Gruppe viel stäker gebessert, als bei den EX.
Nutr Metab (Lond). 2008 Apr 21;5:11
Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial.
Lockwood CM, Moon JR, Tobkin SE, Walter AA, Smith AE, Dalbo VJ, Cramer JT, Stout JR.
Metabolic and Body Composition Research Laboratory, Department of Health and Exercise Science, University Of Oklahoma, Norman, OK 73019, USA. jrstout@ou.edu.
ABSTRACT: BACKGROUND: Exercise and high-protein/reduced-carbohydrate and -fat diets have each been shown separately, or in combination with an energy-restricted diet to improve body composition and health in sedentary, overweight (BMI > 25) adults. The current study, instead, examined the physiological response to 10 weeks of combined aerobic and resistance exercise (EX) versus exercise + minimal nutrition intervention designed to alter the macronutrient profile, in the absence of energy restriction, using a commercially available high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement (EXFS); versus control (CON). METHODS: Thirty-eight previously sedentary, overweight subjects (female = 19; male = 19) were randomly assigned to either CON (n = 10), EX (n = 14) or EXFS (n = 14). EX and EXFS participated in supervised resistance and endurance training (2x and 3x/wk, respectively); EXFS consumed 1 shake/d (weeks 1 and 2) and 2 shakes/d (weeks 3-10). RESULTS: EXFS significantly decreased total energy, carbohydrate and fat intake (-14.4%, -27.2% and -26.7%, respectively; p < 0.017), and increased protein and fiber intake (+52.1% and +21.2%, respectively; p < 0.017). EX and EXFS significantly decreased fat mass (-4.6% and -9.3%, respectively; p < 0.017), with a greater (p < 0.05) decrease in EXFS than EX and CON. Muscle mass increase only reached significance in EXFS (+2.3%; p < 0.017), which was greater (p < 0.05) than CON but not EX (+1.1%). Relative VO2max improved in both exercise groups (EX = +5.0% and EXFS = +7.9%; p < 0.017); however, only EXFS significantly improved absolute VO2max (+6.2%; p = 0.001). Time-to-exhaustion during treadmill testing increased in EX (+9.8%) but was significantly less (p < 0.05) than in EXFS (+21.2%). Total cholesterol and LDL decreased only in the EXFS (-12.0% and -13.3%, respectively; p < 0.017). Total cholesterol-to-HDL ratio, however, decreased significantly (p < 0.017) in both exercise groups. CONCLUSION: Absent energy restriction or other dietary controls, provision of a high-protein/low-carbohydrate and -fat, nutrient-dense food supplement significantly, 1) modified ad libitum macronutrient and energy intake (behavior effect), 2) improved physiological adaptations to exercise (metabolic advantage), and 3) reduced the variability of individual responses for fat mass, muscle mass and time-to-exhaustion - all three variables improving in 100% of EXFS subjects.
Kurz auf Deutsch:
38 übergewichtige Sesselhocker wurden in 3 Gruppen eingeteilt:
CON Kontrolle: dürfen weiter Fernsehen
EX: Trainieren 5x pro Woche (2x Kraft, 3x Ausdauer)
EXFS: Trainieren wie EX, zusätzlich 3 Wochen lang 1 Proteinshake (40g) am Tag, danach 7 Wochen lang 2 Proteinshakes täglich.
Ergebnisse:
1. EXFS hat 14.4% weniger gegessen (Kcal). Klar, Protein sättigt.
2. EX hat die Fettmasse um 4.6% verringert. EXFS aber um 9.3%.
3. Die Muskelmasse hat nur bei EXFS signifikant zugenommen.
4. EXFS hat auch die Ausdauer viel stärker gesteigert, als EX (!!)
5. Die Cholesterinwerte haben sich bei der EXFS Gruppe viel stäker gebessert, als bei den EX.
Polynomstapler
New member
Hier noch eine Studie, die explizit die Proteingabe direkt NACH dem Training exploriert hat. Gibt noch viel mehr auf Pubmed.
Med Sci Sports Exerc. 2004 Dec;36(12):2073-81.
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.
Med Sci Sports Exerc. 2004 Dec;36(12):2073-81.
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.
Tarantino
New member
Ich fahre mit einem Weight Gainer nach dem Training am besten. Ohne hier eine Marke propagieren zu wollen, gibt es da sehr gute auf dem Markt. Den ich konsumiere besteht aus Mehrkomponentenprotein und langkettigen Kohlenhydraten und 0% Zuckeranteil. Somit habe ich eine sehr gute Protein/KH Bilanz direkt nach dem Training und schmecken tut er au' no' sau guad'!
Widersacher
New member
Sehr interessante Thema hier 
Ich würde das nicht so streng sehen, "hilft es" oder "hilft es nicht". Würde ein Shake (mal angenommen) dem Körper überhaupt nichts bringen, du glaubst aber fix daran das es dir etwas bringt, dann trink ihn weiter. (Typischer Placebo effekt) Ich persönlich trinke nach dem Training auf jeden Fall einen Proteinshake, ich denke mir aber bei jedem Training "deinen Shake heute musst du Dir ersteinmal verdienen"
Liebe Grüße
Ich würde das nicht so streng sehen, "hilft es" oder "hilft es nicht". Würde ein Shake (mal angenommen) dem Körper überhaupt nichts bringen, du glaubst aber fix daran das es dir etwas bringt, dann trink ihn weiter. (Typischer Placebo effekt) Ich persönlich trinke nach dem Training auf jeden Fall einen Proteinshake, ich denke mir aber bei jedem Training "deinen Shake heute musst du Dir ersteinmal verdienen" Liebe Grüße
A
Anzeige
schau mal hier:
vor oder nach dem training .