Carbohydrates are the preferred source of energy for the human body.
All who eat carbohydrates are converted to sugar only type that circulates through the bloodstream: glucose. However, the body is able to use other energy sources.
For example, lactic acid produced by anaerobic metabolism during exercise can circulate through the blood of trained muscles to the liver where it is converted into glucose through a process called gluconeogenesis. The same fate may have and amino acids, as well as with glycerol from fat.
For all these reasons, carbohydrates may be considered an essential nutrient (after training), but does not mean that are not useful for adding muscle and muscle strength.
Type protein after training necessary
For many years, the ideal combination of nutrients to drink after training involves a 3 to 1 ratio of carbohydrates and protein, significantly accelerates recovery report whether the combination is taken in the first 30 minutes after exercise. The mechanism involves an increased release of insulin.
A primary function of insulin is to lower blood sugar. Since the optimal level of blood glucose is important for sustaining energy for training other hormones, especially catecholamines epinephrine (adrenaline) and norepinephrine increases during exercise and decreases insulin release. However, when training ends, insulin may increase again if the report Drinks 3-1, carbs and protein after training.
Type protein suggested for this moment, that after training, is the rapid assimilation, and whey, which releases amino acids into the bloodstream quickly. Some of the amino acids in whey can directly stimulate insulin release. And how essential amino acids required for protein synthesis in muscle, the question arises whether carbohydrates are necessary even post workout drink.
In a recent study, 9 men with a mean age of 23 years were given up after a workout or a drink containing 35g of whey or whey 25g and 50g maltodextrin. While Cabo in protein adding increased insulin release, both groups showed the same level of protein synthesis in muscle, demonstrating that the addition of carbo had nothing to do in this chapter.
Also, higher levels of insulin carbo group did not reduce muscle wasting more than just protein group. The study authors noted that the dose of 35g of protein used in the study was the amount necessary to maximize protein synthesis in muscle, the dose found during previous studies.
Quitting carbohydrates after exercise?
So what? Up the idea of adding the protein carbo after workout?
From the perspective of protein synthesis in muscle, the answer is yes, but you have to consider the whole picture. In equation muscle growth, muscle protein synthesis is only a small part. For example, what about the increase of cortisol after exercise?
Cortisol, a steroid hormone produced by the adrenal gland, is the most catabolic hormone in the body. While cortisol after exercise is not dangerous, even if it is good for increasing the speed of recovery by helping supply of energy substances for recovery processes, it should still be controlled.
The best is cortisol control carbohydrate nutrient. If cortisol remains elevated after exercise, may interfere with the release of testosterone, which will significantly decrease the anabolic effect of exercise.
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