protein hvornår?

hej alle tænkte på
om der er foreskel på at drikke sin shaker imens men
træner eller lige bagefter?

Nej det gør næppe den store forskel.

Der er mange der begyder at drikke den når du har 10-15 min. af deres træning

og det ændre ikke noget eller hva?

det har ikke det store at sige om du drikker den mens du træner eller efter. bare du får den i forbindelse med træning der går jo lige lidt tid før du får optaget det.

og det ændre ikke noget eller hva?

Nej

super

Det ser ud til at være vigtigt at din shake ligeledes indeholder kulhydrat. I hvert fald hvis du ikke indtager kulhydrat løbende under træning.

Drikker selv 70-100 gram kulhydrat løbende under min træning alt afhængigt af hvor lang og hård træningen er. Lige efter træning indtager jeg altid minimum 30 gram kulhydrat sammen med mit protein.

Årsagen til dette kan ses i nedenstående studie fra pubmed:

Abstract

Carbohydrate, protein, and carbohydrate-protein supplements were compared to determine their effects on muscle glycogen storage during recovery from prolonged exhaustive exercise. Nine male subjects cycled for 2 h on three separate occasions to deplete their muscle glycogen stores. Immediately and 2 h after each exercise bout, they ingested 112.0 g carbohydrate (CHO), 40.7 g protein (PRO), or 112.0 g carbohydrate and 40.7 g protein (CHO-PRO). Blood samples were drawn before exercise, immediately after exercise, and throughout recovery. Muscle biopsies were taken from the vastus lateralis immediately and 4 h after exercise. During recovery the plasma glucose response of the CHO treatment was significantly greater than that of the CHO-PRO treatment, but the plasma insulin response of the CHO-PRO treatment was significantly greater than that of the CHO treatment. Both the CHO and CHO-PRO treatments produced plasma glucose and insulin responses that were greater than those produced by the PRO treatment (P less than 0.05). The rate of muscle glycogen storage during the CHO-PRO treatment [35.5 +/- 3.3 (SE) mumol.g protein-1.h-1] was significantly faster than during the CHO treatment (25.6 +/- 2.3 mumol.g protein-1.h-1), which was significantly faster than during the PRO treatment (7.6 +/- 1.4 mumol.g protein-1.h-1). The results suggest that postexercise muscle glycogen storage can be enhanced with a carbohydrate-protein supplement as a result of the interaction of carbohydrate and protein on insulin secretion.

(Zawadzki KM, Yaspelkis BB 3rd, Ivy JL. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol. 1992 May;72(5):1854-9.)


Vigtigheden af protein sammen med kulhydrat og ikke udelukkende kulhydrat dokumenteres samtidig i dette studie, hvis nogen skulle ønske at se dette:

(Ivy JL, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. J Appl Physiol. 2002 Oct;93(4):1337-44.)

ja det er en rigtig god ide at få lidt kulhydrater efter træning.! ingen tvivl!