VÝŽIVOVÁ STRATEGIE PRO MAXIMÁLNÍ VÝSLEDKY

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Zdroje:
www.ncbi.nlm.nih.gov/pubmed/9252485
www.ncbi.nlm.nih.gov/pubmed/24595305
www.ncbi.nlm.nih.gov/pubmed/24628553
www.ncbi.nlm.nih.gov/pubmed/26774526
Candow 2006, Cribb 2007, and Hoffman 2009
www.ncbi.nlm.nih.gov/pubmed/24477298
www.biolayne.com/
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Such an overlooked but crucial factor for muscle growth: eating enough protein before you go to sleep. __ Just think about it: why deplete your body of protein building blocks for 10+ hours (common time between dinner and breakfast), when you could be nourishing it with a nice tub of quark/cottage cheese for optimal muscle recovery? __ @jorntrommelen, one of the top experts in the world on muscle protein synthesis, explains it well: __ Picture from my new publication on ''Pre-sleep ingestion to improve the skeletal muscle adaptive response to exercise training''. __ When rates of muscle protein synthesis (black line) exceed rates of muscle protein breakdown (dashed line), muscle protein balance is positive (green areas; net gain of muscle mass). __ Most people don't eat protein before to go to bed, and consequently overnight sleep is typically the longest period during the day with a negative muscle protein balance (red areas; net loss of muscle mass). __ Eating protein prior to sleep is a simple and effective way to improve overnight muscle gains! __ Google the article name for much more in-depth discussion on the topic. The scientific publication It's open access to everyone. __ Likely any amount of protein will give some gains. But to optimize gains it appears you need at least 40 g protein. What do you eat prior to sleep? __ #nutritiontactics #protein @proteinshake #casein #casein #fit #fitfam #fitdutchies #sportnutrition #nutritionist #proteinsynthesis #bodybuilding #muscle

A post shared by Stijn van Willigen (@stijnvanwilligen) on Apr 10, 2018 at 9:23am PDT

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PROTEIN DISTRIBUTION MATTERS! ✋🏻 – With recent advances in our understanding of physiology we have found that meal frequency doesn’t really matter for fat loss and that there really isn’t such a thing as the ‘post workout anabolic window.’ Couple that with the rise in popularity of intermittent fasting and this has led many people to throw the baby out with the bath water and claim nutrient distribution doesn’t matter at all! ❌ – Based on our understanding of protein metabolism, distribution does matter. This figure is from The Complete Contest Prep Guide where we took a deep dive on protein metabolism to maximize anabolism. The anabolic response to protein is not linear, there is a threshold to initiate the response and there is a cap. The threshold is approx ~20g (depending upon the quality of the source… also discussed in the book) with a cap around 40g (also dependent on quality of the protein). So if you eat 200g of protein per day but you have it all in one meal, you aren’t ‘wasting it’ or not ‘absorbing it’ but you are only getting an anabolic response from the first 40g whereas the last 160g ain’t doing much for anabolism in muscle. Contrast that with someone consuming 5 meals of 40g of protein per day that triggers 5 maximal anabolic responses, that person is likely to gain more muscle than the person who shoves all their protein into 1 or 2 meals. 💪🏻 – Keep in mind some will hear this and think it means we should have 10 meals per day of 40g protein. No. You can still saturate the system with the ‘muscle full’ or ‘refractory’ effect which renders muscle insensitive to the anabolic response to protein for a period of time. More isn’t better, less isn’t better, better is better. So what’s best? We aren’t completely sure at the moment but it looks like 3-5 meals of 30-40g of high quality protein will maximize this response for MOST people. People with more lean body mass may need more and people who eat poorer quality sources of protein may need more. If you are a competitor or just want to learn how to completely maximize body comp & muscle while losing maximum fat make sure you pick up The Complete Contest Prep Guide by clicking the link in my bio

A post shared by Layne Norton, PhD (@biolayne) on Apr 12, 2019 at 2:27pm PDT

www.nutritiontactics.com/