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    the myth of the anabolic window

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    human vegetable
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    Anzahl der Beiträge : 1944
    Anmeldedatum : 17.10.10
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    the myth of the anabolic window

    Beitrag  human vegetable am Di Dez 10, 2013 8:41 am

    Neue Metaanalyse über Nutzen von Proteinzufuhr direkt vor und/oder nach dem Training: http://www.jissn.com/content/pdf/1550-2783-10-53.pdf

    Highlights:
    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.

    In conclusion, current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise. The results of this meta-analysis indicate that if a peri-workout anabolic window of opportunity does in fact exist, the window for protein consumption would appear to be greater than one-hour before and after a resistance training session. Any positive effects noted in timing studies were found to be due to an increased protein intake rather than the temporal aspects of consumption, but a lack of matched studies makes it difficult to draw firm conclusions in this regard.

    Tja, dabei hört sich die Geschichte mit dem "anabolic window" und der "peri-workout nutrition" doch so logisch an - wohl doch nur ein marketing ploy der supplement companies (zumindest was Protein angeht - vielleicht macht schnelle KH-Zufuhr ja mehr Sinn). Denkt man jetzt einen Schritt weiter, stellt das auch den Hype um fast und slow digesting protein in Frage - wobei wir Veganer davon ja eh weniger betroffen sind als Omnis (whey vs. casein).

    Nachtrag - aus einem anderen Artikel der Autoren:
    For the record, Alan and I limited the focus of Nutrient timing revisited: is there a post-exercise anabolic window? to hypertrophic adaptations. As we pointed out, there are certainly other areas where timing of meals can be a viable strategy, particularly for athletes who need to train or perform multiple times in the same day. What’s more, there is compelling evidence that resistance exercise sensitizes muscle to the anabolic effects of food. Thus, there is a benefit to consuming nutrients, and protein in particular, following a resistance training bout. The caveat is that you don’t necessarily need to worry about scarfing down nutrients the moment you finish lifting. Our findings suggest that the “window of opportunity” is probably around 4-6 hours following resistance exercise, with the specifics of timing dependent on when you ate your last meal prior to training. Delaying nutrient consumption for many hours after training would seem to be unwise.

    Quelle: http://www.lookgreatnaked.com/blog/nutrient-timing-dont-let-confirmation-bias-stand-in-the-way-of-science/

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