michieln
Ripped Bodybuilder
- Lid geworden
- 11 jun 2012
- Berichten
- 4.242
- Waardering
- 283
- Lengte
- 1m90
- Massa
- 92kg
http://www.jissn.com/content/pdf/1550-2783-10-53.pdf
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
Increasing the meal frequency does not promote exercise-induced muscle hypertrophy in rats
Als we dit combineren met de lessen van Big Cat, kunnen we dan aannemen dat, zolang je - redelijk verspreid over de dag - een aantal maaltijden nuttigt met een gezonde dosis eiwit (of dat er nou 3, 6 of 9 zijn), je je niet zorgen hoeft te maken over de daadwerkelijke timing ervan, en ook niet over de timing van je training mbt eiwit inname, zolang deze eiwit inname aan het eind van de dag uiteindelijk maar voldoende is? (moeilijke zin jwt)
(bedoel verder niets met dit topic, gewoon een discussie/aware topic, voordat ik weer een shitstorm over me heen krijg )
Discuss
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
+ http://www.fasebj.org/cgi/content/m...1.12?sid=56b0572c-8e15-4562-aeba-44410f1e8b57Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent biological plausibility of the strategy, however, the effectiveness of protein timing in chronic training studies has been decidedly mixed. The purpose of this paper therefore was to conduct a multi-level meta-regression of randomized controlled trials to determine whether protein timing is a viable strategy for enhancing post-exercise muscular adaptations. The strength analysis comprised 478 subjects and 96 ESs, nested within 41 treatment or control groups and 20 studies. The hypertrophy analysis comprised 525 subjects and 132 ESs, nested with 47 treatment or control groups and 23 studies. A simple pooled analysis of protein timing without controlling for covariates showed a small to moderate effect on muscle hypertrophy with no significant effect found on muscle strength. In the full meta-regression model controlling for all covariates, however, no significant differences were found between treatment and control for strength or hypertrophy. The reduced model was not significantly different from the full model for either strength or hypertrophy. With respect to hypertrophy, total protein intake was the strongest predictor of ES magnitude. These results refute the commonly held belief that the timing of protein intake in and around a training session is critical to muscular adaptations and indicate that consuming adequate protein in combination with resistance exercise is the key factor for maximizing muscle protein accretion.
Increasing the meal frequency does not promote exercise-induced muscle hypertrophy in rats
Gooi deze er alleen tussen om dat ik het wel een grappige studie vond, kan geen full text vinden overigens. Overigens mogen we, als we Layne ''PhD protein metabolism'' Norton mogen geloven, aannemen dat ratten prima en algemeen aanvaarde testsubjecten voor protein metabolism studies zijn.Skeletal muscle protein synthesis has been reported to be maximized after ingesting 20 g of protein, and protein consumption of 2.0 g/kg BW/day is the upper limit to promote exercise-induced muscle synthesis in humans. Therefore, 100 g of protein maximizes the muscle synthesis in a 50 kg human, and consuming 20 g of protein 5 times a day may promote muscle hypertrophy. To examine the effect of meal frequency on exercise-induced muscle hypertrophy, male rats performed climbing exercise (19:00 – 20:00) three times a week were divided into a group fed 2 meals (08:00 – 09:00 and 20:00 – 21:00; 2M) or a group fed 5 meals (every three hours between 08:00–21:00; 5M). The amount of protein given to both groups was equal. The rats were killed pre-and post-exercise on the last day of the 8-week study. The flexor hallucis longus muscle weight tended to be higher in 2M than 5M, while the weights of other muscles did not differ. The plasma urea level was significantly higher in 5M than 2M. The urinary urea nitrogen excretion did not differ significantly but it was higher in 5M than 2M by 19%. The pre-exercise plasma branched-chain amino acid level tended to be higher in 5M than 2M, while it was similar post-exercise. The plasma levels of other amino acids did not differ between the groups pre-or post-exercise. Therefore, increasing the meal frequency may increase amino acid catabolism, and does not promote exercise-induced muscle hypertrophy.
Als we dit combineren met de lessen van Big Cat, kunnen we dan aannemen dat, zolang je - redelijk verspreid over de dag - een aantal maaltijden nuttigt met een gezonde dosis eiwit (of dat er nou 3, 6 of 9 zijn), je je niet zorgen hoeft te maken over de daadwerkelijke timing ervan, en ook niet over de timing van je training mbt eiwit inname, zolang deze eiwit inname aan het eind van de dag uiteindelijk maar voldoende is? (moeilijke zin jwt)
(bedoel verder niets met dit topic, gewoon een discussie/aware topic, voordat ik weer een shitstorm over me heen krijg )
Discuss