Asiallinen vastaus ennen kuin jatkan tarpeetonta offtopicia: Jos energia loppuu ravinnon puutteen takia ota vitargoa treenin aikana ja tankkaa pitkiä hiilareita ennen treeniä. Jos sulla on huono peruskunto käy lenkillä joskus ja lisää pikkuhiljaa volyymia samalla lyhentäen sarjataukoja, näin kasvatat työkapasiteettia.
Postasin tuon edellisen kuvan vähän liian innokkaasti kun tuo juuri 5 min aiemmin nettiä selaillessani tuli vastaan, ei ehkä sopinut threadin aiheeseen. Sen postaaja ei välttämättä ymmärrä mistään mitään, Robert Wolfe, varmaan eniten aminohappojen vaikutusta treenin yhteydessä tutkinut kaveri saattaa kuitenkin tietää jotain ja hän sanoo BCAAsta näin:
"The branched chain amino acids (BCAAs) are leucine, valine and isoleucine. A multi-million dollar industry of nutritional supplements has grown around the concept that dietary supplements of BCAAs alone produce an anabolic response in humans driven by a stimulation of muscle protein synthesis. In this brief review the theoretical and empirical bases for that claim are discussed. Theoretically, the maximal stimulation of muscle protein synthesis in the post-absorptive state in response to BCAAs alone is the difference between muscle protein breakdown and muscle protein synthesis (about 30% greater than synthesis), because the other EAAs required for synthesis of new protein can only be derived from muscle protein breakdown. Realistically, a maximal increase in muscle protein synthesis of 30% is an over-estimate because the obligatory oxidation of EAAs can never be completely suppressed. An extensive search of the literature has revealed no studies in human subjects in which the response of muscle protein synthesis to orally-ingested BCAAs alone was quantified, and only two studies in which the effect of intravenously infused BCAAs alone was assessed. Both of these intravenous infusion studies found that BCAAs decreased muscle protein synthesis as well as protein breakdown, meaning a decrease in muscle protein turnover. The catabolic state in which the rate of muscle protein breakdown exceeded the rate of muscle protein synthesis persisted during BCAAinfusion. We conclude that the claim that consumption of dietary BCAAs stimulates muscle protein synthesis or produces an anabolic response in human subjects is unwarranted.
Under normal conditions about 70% of EAAs released by muscle protein breakdown are reincorporated into muscle protein. The efficiency of reincorporation of EAAs from protein breakdown back into muscle protein can only be increased to a limited extent. For this fundamental reason, a dietary supplement of BCAAs alone cannot support an increased rate of muscle protein synthesis. The availability of the other EAAs will rapidly become rate limiting for accelerated protein synthesis. Consistent with this perspective, the few studies in human subjects have reported decreases, rather than increases, in muscle protein synthesis after intake of BCAAs. We conclude that dietary BCAA supplements alone do not promote muscle anabolism."
Mua vaan ärsyttää kun jengi vielä vetää noita, eihän mun pitäis siitä välittää mutta mutta...jos nyt tarvii energiaa treenin aikana niin miksi ei EAA ja hiilarit joista on muutakin hyötyä.
