Magamaran
Active member
—glycogen restoration is all too easy to achieve and may not be as critical as once thought
—protein synthesis needs to be the focus of our recovery intervention
—pre-workout meals actually enhance muscle blood flow and nutrient delivery during exercise
—pre-workout meals, nocturnal feeding, and multiple post workout drinks are more beneficial than a single post workout drink
—the "post workout window" lasts at least 24 hours
—consuming a protein shake immediately after training hinders optimal results
—strength training acutely enhances insulin sensitivity for at least 24 hours
—whey protein is generally only moderate speed, while whey hydrolysate and pure amino acids are "fast"
—antioxidants taken after exercise may increase muscle damage and delay recovery
—aspirin and ibuprofen can prevent the exercise-induced elevation in muscle protein synthesis thus hindering growth and prolonging recovery
Para la proxima fase de masa prueba a tomar 1 batido pequeño de protes una fruta y un yogur antes de entrenar.
Y leche o protes en mitad de la noche.
El post entreno es algo secundario en un estado alimentado (sin ayunar) mientras que al final del dia completes todas tus necesidades caloricas.
Tambien decian por ahi que el post entreno de unos de los gurus del entrenamiento (no me acuerdo cual) era un bocata de atun.
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