NIŽŠÍ KALORICKÝ PŘÍJEM V NETRÉNINKOVÝ DEN? (Můj pohled)

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Zdroje:
www.ncbi.nlm.nih.gov/pubmed/19036897
www.ncbi.nlm.nih.gov/pubmed/10660864
www.t-nation.com/training/turn-rest-days-into-growth-days

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I see many people convinced they need to eat more calories on their training days, and less on their rest days.⁣ ⁣ Why?⁣ Well, a weight training session often (only) burns about 150-250 calories.⁣ ⁣ "Well, then I need those extra calories" I hear you say. ⁣ ⁣ _ However, research shows when you eat more calories before a typical weightlifting session, your performance does not improve [Dalton 1999 and many more].⁣ ⁣ "Well, those calories are also needed for recovery" I hear you say.⁣ ⁣ _ When muscle recovers, the amino acid levels (protein building blocks) and calories (energy availability) in your body determine how much your muscle protein synthesis rises [Burd 1985]. ⁣ ⁣ _ Basically, more protein/calories in your system means more muscle growth.⁣ ⁣ _ This period of muscle recovery is also called the ‘anabolic window’. ⁣ ⁣ _ No, I don’t mean a window taking steroids. ⁣ ⁣ I mean a ‘window of time’ when muscle building potential is high: the body is primed to make full use of any building materials (like protein and calories).⁣ ⁣ _ Rather than eating more nutrients on your training day per se, I suggest to eat more calories (and protein) during this anabolic window. ⁣ ⁣ _ But this window doesn't close 1-4 hours after your workout, as most locker-room-protein-shake-slammers seem to think.⁣ ⁣ _ For beginners, who take 48-96 hours to recover, this window could last well into the next day(s).⁣ ⁣ _ For more advanced trainees who train at night, their anabolic windows span into the morning (and afternoon) of their subsequent 'rest day'.⁣ ⁣ _ Therefore they could benefit from a bigger breakfast and perhaps lunch the day after, rest day or not.⁣ ⁣ _ In short:⁣ When it comes to eating more calories and protein, think in anabolic windows. Not in rest days vs. training days.⁣ ⁣ Our (now live) meal planning software makes implementing this a breeze. ⁣ _ See @weekmeals to get an intro and sign up if you're interested via its bio. ⁣ Burd 1985: 19036897⁣ Dalton 1999: 10660864

A post shared by Stijn van Willigen (@stijnvanwilligen) on May 6, 2019 at 9:31pm PDT

www.thedailymeal.com/healthy-eating/stop-believing-these-25-food-and-exercise-myths-slideshow/slide-20

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