Fragt ihr Euch immern noch: Was esse ich wann vor und nach dem Training um meine Leistung und Muskelwachstum zu verbessern? Zusammengefasst: Based on the available literature, 1 g/kg/h of carbohydrate (taken immediately after and then again 1 hour later) will effectively restore depleted skeletal muscle glycogen and decrease protein degradation. In regards to protein, around 20–25 g of high-quality fast-digesting protein taken immediately after resistance exercise appears to maximize protein synthesis, reduce muscle soreness, and increase skeletal muscle hypertrophy. On a scale that is relative to bodyweight, 0.25 g of high-quality fast-digesting protein per kilogram of bodyweight would likely supply adequate amounts of the essential amino acids needed to realize the aforementioned benefits Hier findet ihr den kompletten Artikel: journals.lww/nsca-scj/Fulltext/2012/08000/Nutrient_Timing_for_Resistance_Exercise.2.aspx?WT.mc_id=HPxADx20100319xMP
Posted on: Wed, 19 Jun 2013 11:48:20 +0000
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