Heraproteiinit lihaskasvussa -uusi katsaus

[jhulmi]

Kofeiini tosiaan vähentää lihaskipuja ja sen avulla voi saada varsinkin normaalisti melko vähän kofeiinia nauttiva myös reenibuustia ja reenivasteiden nousua. Varsinkin sellaisilla joilla on vaikeuksia saada treenissä "kaikkea" irti. Laajempaan käyttöön en ainakaan pillerimuodossa suosittele (vaikka pillereinä efekti lienee tehokkaampi kuin esim. kahvina), välillä pitää myös kehon antaa kropan "relata" ylikierrosten sijaan...

 

[Super-Man]

Voimailijat voivat ihan hyvin syödä ennen ja jälkeen treeniä pelkkää prodea ja aminoja. Rasvakin palaa silloin tehokkaammin.

 

[Super-Man]

IJSNEM In Press

The Influence of 8 Weeks of Whey-Protein and Leucine Supplementation on Physical and Cognitive Performance

The purpose of this study was to investigate the ability of whey-protein and leucine supplementation to enhance physical and cognitive performance and body composition. Thirty moderately fit participants completed a modi*fied Air Force fitness test, a computer-based cognition test, and a dual-energy X-ray-absorptiometry scan for body composition before and after supplementing their daily diet for 8 wk with either 19.7 g of whey protein and 6.2 g leucine (WPL) or a calorie-equivalent placebo (P). Bench-press performance increased significantly from Week 1 to Week 8 in the WPL group, whereas the increase in the P group was not significant. Push-up performance increased significantly for WPL, and P showed a nonsignificant increase. Total mass, fat-free mass, and lean body mass all increased significantly in the WPL group but showed no change in the P group. No differences were observed within or between groups for crunches, chin-ups, 3-mile-run time, or cognition. The authors conclude that supplementing with whey protein and leucine may provide an advantage to people whose performance benefits from increased upper body strength and/or lean body mass.

Keywords: nutritional supplementation, exercise, body composition, ergogenics

 

[jhulmi]

Tänks. Alkaa vähitellen kriittisempikin tiedeyleisö hyväksymään että protskuista hyötyä lihaskasvussa. Tätä tukee mm. nämä tutkimukset, suurin osa toisistaan riippumattomissa labroissa:

Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard P: The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism 2005, 54:151-156.

Bird SP, Tarpenning KM, Marino FE: Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. Eur J Appl Physiol 2006, 97:225-238.

Cribb PJ, Williams AD, Stathis CG, Carey MF, Hayes A: Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Med Sci Sports Exerc 2007, 39:298-307.

Hartman JW, Tang JE, Wilkinson SB, Tarnopolsky MA, Lawrence RL, Fullerton AV, Phillips SM: Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. Am J Clin Nutr 2007, 86:373-381.

Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T: The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab 2001, 11:349-364.

Candow DG, Burke NC, Smith-Palmer T, Burke DG: Effect of whey and soy protein supplementation combined with resistance training in young adults. Int J Sport Nutr Exerc Metab 2006, 16:233-244.

Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB: The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res 2006, 20:643-653.

Willoughby DS, Stout JR, Wilborn CD: Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Amino Acids 2007, 32:467-477.

Hulmi JJ, Kovanen V, Selänne H, Kraemer WJ, Häkkinen K, Mero AA: Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids 2009, 37:297-308.

Josse AR, Tang JE, Tarnopolsky MA, Phillips SM: Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Med Sci Sports Exerc 2010, 42:1122-1130.

Walker T et al. The Influence of 8 Weeks of Whey-Protein and Leucine Supplementation on Physical and Cognitive Performance. IJSNEM In Press.