Získejte víc ze svého proteinu! 35

admin  |  Bleskové zprávy, Kulturistika

O tom, jak důležitá je potréninková výživa jistě každý víme, jak ale zařídit, abyste z ní získali co nejvíc? Nedávno přinesl internetový magazín flexonline.com zajímavou zprávu o tom, jak je důležitá frekvence konzumace proteinu, který konzumujeme po tréninku z hlediska maximálního využití pro růst svalové hmoty.

V nedávné studii, publikované v časopise Nutrition and Metabolism výzkumníci vybrali skupinu osob, zvyklou na pravidelný rezistenční trénink a nechali je odcvičit trénink stehen. Skupinu rozdělili do tří skupin. Všechny skupiny konzumovaly během 12 hodin 80 g proteinů. První skupina přijímala 10 g proteinů každou hodinu a půl, druhá skupina jedla 20 g proteinů každé 3 hodiny a nebo dvě 40gramové dózy každých šest hodin. Výzkumníci poté měřili přeměnu proteinů, syntézu a jejich rozpad.

Na konci studie dopadla nejlépe skupina, přijímající 20 g proteinů každé 3 hodiny. Jejich čistá proteinová bilance byla lepší, než u zbývajících dvou skupin. Z toho můžeme vyvodit, že konzumace jídla obsahujícího přibližně 20 g proteinů každé tři hodiny je z hlediska budování svalové hmoty nejvýhodnější.

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