In this article we analyze the optimal supplementation for muscle growth. The latest studies confirm that Muscle growth without adequate supply of Protein und Carbohydrates is almost impossible. But when and what should an athlete take in order to achieve optimal results?
With all the information on supplements out there, it is difficult to separate fact from fiction. Carbohydrate and protein shakesthat you drink before and / or after your workout will certainly increase muscle growth and promote recovery. However, there is still debate wann The best time to take in carbohydrates and protein is on workout days.
Older studies
Some research shows that drinking one Kohlenhydrat/Protein-Shakes before training on most beneficial is. Other research claims the best time to have these drinks is right after your workout. And others assume that every point in time after training is ideal.
Most of the inconsistencies in these studies appear to be due to the ones used Muscle Damage Markers und Muscle recovery traced back. So most research focuses on direct cellular and molecular markers for muscle damage and / or muscle repair. Although scientifically meaningful, these studies rarely consider the indirect ones Indicators of muscle damage (such as pain, fatigue, or strength.) These indicators could be far more relevant and measurable for bodybuilders and other athletes who exercise.
Latest studies
At a current study Researchers took direct measurements (via the blood levels of creatine kinase) and indirect measurements (via the test subjects' self-assessment of their sore muscles and by measuring muscle performance) of muscle damage.
Die Kontrollgruppe drank only water at all times. The other subjects consumed a mixed milk drink, the 33 Gramm Protein und 118 grams of carbohydrates contained. They drank this shake before, immediately afterwards, or 24 hours after a concentric and eccentric workout with maximum effort.
The result: Was that Protein / Carbohydrate Supplement Taken immediately after and 24 hours after training, the test subjects had significantly less sore muscles than those who took the shake before training. In addition, the reduction in maximum torque and reactive power index has been weakened (over 48 hours.)
Reactive performance refers to the ability to quickly switch from an eccentric to a concentric contraction.
On the other hand, those who drank the shake before training had their creatine kinase levels decreased over 48 hours. This suggests that there was less muscle loss in this group.
FAZIT:
This study indicates that protein / carbohydrate intake after exercise can lead to less muscle soreness and reduce performance deficitsusually seen after heavy weight training. However, that does not detract from the benefits of a Pre-Workout Supplementierung. Because the data shows that subjects who drank the protein / carbohydrate shakes before training had less muscle damage.
Based on the data from this and other studies, it is recommended that 20 to 40 grams Whey-Protein-Isolat, 30 to 60 minutes before training and 30 to 50 grams of whey protein isolate Consume (or whey protein hydrolyzate) with 50 to 100 grams of a high glycemic carbohydrate immediately after training.
FAZIT:
Vor dem Training: (30-60 min. vor dem Training) 20-40g Whey-Protein-Isolat
Nach dem Training: 30g bis 50g Whey-Protein-Isolat / 50g bis 100g Kohlenhydrate
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