m******i
发帖数: 9479 | 1 今年的新paper
http://www.ncbi.nlm.nih.gov/pubmed/22330017
所以说重训的日子睡觉之前吃点dairy吧~
Med Sci Sports Exerc. 2012 Aug;44(8):1560-9. doi: 10.1249/MSS.
0b013e31824cc363.
Protein ingestion before sleep improves postexercise overnight recovery.
Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN
Loon LJ.
Source
Department of Human Movement Sciences, NUTRIM School for Nutrition,
Toxicology and Metabolism, Maastricht University Medical Centre+, Maastricht
, The Netherlands.
Abstract
INTRODUCTION:
The role of nutrition in modulating postexercise overnight recovery remains
to be elucidated. We assessed the effect of protein ingestion immediately
before sleep on digestion and absorption kinetics and protein metabolism
during overnight recovery from a single bout of resistance-type exercise.
METHODS:
Sixteen healthy young males performed a single bout of resistance-type
exercise in the evening (2000 h) after a full day of dietary standardization
. All subjects were provided with appropriate recovery nutrition (20 g of
protein, 60 g of CHO) immediately after exercise (2100 h). Thereafter, 30
min before sleep (2330 h), subjects ingested a beverage with (PRO) or
without (PLA) 40 g of specifically produced intrinsically [1-C]phenylalanine
-labeled casein protein. Continuous intravenous infusions with [ring-H5]
phenylalanine and [ring-H2]tyrosine were applied with blood and muscle
samples collected to assess protein digestion and absorption kinetics, whole
-body protein balance and mixed muscle protein synthesis rates throughout
the night (7.5 h).
RESULTS:
During sleep, casein protein was effectively digested and absorbed resulting
in a rapid rise in circulating amino acid levels, which were sustained
throughout the remainder of the night. Protein ingestion before sleep
increased whole-body protein synthesis rates (311 ± 8 vs 246 ± 9 μmol·kg
per 7.5 h) and improved net protein balance (61 ± 5 vs -11 ± 6 μmol·kg
per 7.5 h) in the PRO vs the PLA experiment (P < 0.01). Mixed muscle protein
synthesis rates were ～22% higher in the PRO vs the PLA experiment, which
reached borderline significance (0.059%·h ± 0.005%·h vs 0.048%·h ± 0.
004%·h, P = 0.05).
CONCLUSIONS:
This is the first study to show that protein ingested immediately before
sleep is effectively digested and absorbed, thereby stimulating muscle
protein synthesis and improving whole-body protein balance during
postexercise overnight recovery. | g****c
发帖数: 346 | | u******a
发帖数: 7843 | 3 原来这么高级, 我每天睡前都喝酸奶和奶, 看来是碰中了...
VAN
【在 m******i 的大作中提到】
: 今年的新paper
: http://www.ncbi.nlm.nih.gov/pubmed/22330017
: 所以说重训的日子睡觉之前吃点dairy吧~
: Med Sci Sports Exerc. 2012 Aug;44(8):1560-9. doi: 10.1249/MSS.
: 0b013e31824cc363.
: Protein ingestion before sleep improves postexercise overnight recovery.
: Res PT, Groen B, Pennings B, Beelen M, Wallis GA, Gijsen AP, Senden JM, VAN
: Loon LJ.
: Source
: Department of Human Movement Sciences, NUTRIM School for Nutrition,
| b****i
发帖数: 11322 | 4 看来我得喝点。。。
★ 发自iPhone App: ChineseWeb 7.7
【在 u******a 的大作中提到】
: 原来这么高级, 我每天睡前都喝酸奶和奶, 看来是碰中了...
:
: VAN
| v******s
发帖数: 6949 | | z********0
发帖数: 9013 | 6 我吃Fage
【在 g****c 的大作中提到】
: 我睡前一般两个煮鸡蛋.
| d****r
发帖数: 2912 | 7 我吃花生。
【在 z********0 的大作中提到】
: 我吃Fage
|
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