u*********s
发帖数: 2077 | 1 http://www.active.com/nutrition/Articles/Get_enough_protein_aft
After exercise, it starts. The body begins the process of recovery, adapting
and preparing for the next challenge.
There are two basic types of recovery. The first is the restoration of fuel
supplies--the carbohydrates and fats that supply energy to the working
muscle.
The second is adaptation, in which the structure and metabolic processes of
the muscles are rebuilt and reinforced to be stronger and more efficient.
Different types of exercise will stimulate different types of adaptation.
After a bout of endurance exercise, there is an increase in enzymes and
structures for fat metabolism and better fatigue resistance.
After resistance training, there is an increase in strength and size of
muscle fibers. Sprint training stimulates both. Enzymes and muscle fibers
are made of protein.
Adaptation depends on an increase in protein synthesis--the making of new
proteins. How much protein synthesis occurs after exercise depends on the
balance between the breakdown and the building of proteins.
While hormones such as testosterone and growth hormone are released to
support and enhance this process, this balance ultimately depends on
nutrition.
To maximize athletic performance, the goal is to create an environment in
your body between exercise sessions that minimizes the breakdown of protein
and maximizes protein synthesis. This principle is also true for seniors
embarking on a strength-training program.
Protein breakdown is the predominant process under stressful conditions like
exercise--stress and fasting activates the release of cortisol, a catabolic
hormone released to combat inflammation and break down proteins to amino
acids that can be used for energy.
When cortisol is allowed to remain elevated after exercise, protein
breakdown continues.
A common mistake among athletes is to refrain from eating after exercise
either because they think that fat burning will continue at a higher rate or
because their appetite is depressed.
It is better to eat and drink immediately after exercise, especially after
prolonged or high-intensity workouts.
Sport drinks or foods that deliver high glycemic carbohydrates will
stimulate an insulin response from the pancreas. Insulin counteracts
cortisol and minimizes protein breakdown.
The combination of insulin and carbohydrate also increases glycogen storage
in the muscle, which improves intensity and quality of subsequent training
sessions. Consistent, high-quality training is how you get better.
In spite of the natural increase in testosterone and growth hormone after
exercise, protein synthesis remains low. All the essential amino acids must
be present in the muscle in order for proteins to be made.
After exercise, however, the limited availability of amino acids and energy
will limit protein synthesis. A recent study found that addition of just 10
grams of protein to the post-exercise carbohydrate resulted in a net
increase of protein uptake.
Take in about 20 grams of protein for an optimal response. You can easily
accomplish this with a scoop of whey powder added to your post-exercise
sports drink or smoothie.
Unfortunately, beer is not a good source of carbohydrate. Alcohol taken
after exercise depresses testosterone secretion in men.
The amino acid glutamine also mitigates the catabolic effects of cortisol.
In addition, glutamine is a potent stimulator of protein synthesis by
increasing the pool of amino acids and encouraging hydration of the muscle
cells.
High glutamine concentrations exert an osmotic effect, pulling water into
the cell. Hydration is a powerful anabolic signal. Glutamine also stimulates
testosterone and growth hormone secretion. Addition of 2 to 4 grams of
glutamine to the post-exercise carbohydrate and protein cocktail will
enhance recovery and lead to better training sessions.
Attention to nutrition must continue well past the immediate post-exercise
period. Four hours after a bout of strength training, protein synthesis will
be increased by 50 percent. After 24 hours, it is elevated by 109%. It
doesn't return to baseline until 36 to 48 hours later. Undernutrition will
limit this process.
If the amino acids, vitamin, minerals and other building blocks aren't there
when they're needed, the building stops. The result is sub-par adaptation
to training.
Pay attention to your nutrition and hydration. Eat regularly spaced,
balanced meals that deliver both high-quality protein and carbohydrate and
are packed with vitamins and minerals. Maintain hydration by drinking at
least 2 quarts of fluid per day.
How much daily protein a person needs depends on their training program. A
weightlifter or body builder or an athlete that is still growing may need as
much as 1 gram of protein per pound of body weight.
A runner, bicyclist, swimmer or soccer player would do well with 0.75 grams
per pound. If the athlete is overweight, calculate protein needs based on
goal body weight.
Most of the protein should be supplied by high-quality, whole food sources
such as milk, beef, fish, chicken, tofu or beans. Whole foods also supply
essential nutrients necessary for basic health, sports performance and
optimal utilization of protein.
When you leave the gym or playing field, get off your bike, out of the pool
or off your feet, you're not done. The nutrition that happens between
training sessions will determine how well you do.
Deborah Shulman, Ph.D. is a physiologist specializing in nutrition and
sports performance. She works with all levels and types of athletes. For
information on her and available programs, visit www.BodyScience.us or
contact her at d******[email protected]. |
o********n
发帖数: 839 | 2 谢谢。
好象是30分钟内补充效果最好。
adapting
fuel
of
【在 u*********s 的大作中提到】
: http://www.active.com/nutrition/Articles/Get_enough_protein_aft
: After exercise, it starts. The body begins the process of recovery, adapting
: and preparing for the next challenge.
: There are two basic types of recovery. The first is the restoration of fuel
: supplies--the carbohydrates and fats that supply energy to the working
: muscle.
: The second is adaptation, in which the structure and metabolic processes of
: the muscles are rebuilt and reinforced to be stronger and more efficient.
: Different types of exercise will stimulate different types of adaptation.
: After a bout of endurance exercise, there is an increase in enzymes and
|
R*****s
发帖数: 41236 | 3 嗯，有个30/30 rule, less than 30g protein in less than 30 min..
最好同时再搭配3倍的carb...
【在 o********n 的大作中提到】
: 谢谢。
: 好象是30分钟内补充效果最好。
:
: adapting
: fuel
: of
|
p********y
发帖数: 5141 | 4 I just figured recently that Horlicks (equivalent to good old Mai4 Ru3 Jing1
) is really good substitution for expensive post run recovery drinks.
【在 R*****s 的大作中提到】
: 嗯，有个30/30 rule, less than 30g protein in less than 30 min..
: 最好同时再搭配3倍的carb...
|
R*****s
发帖数: 41236 | 5 这是啥，我发现Carl's Jr的steak and egg burrito不错 :)
Jing1
【在 p********y 的大作中提到】
: I just figured recently that Horlicks (equivalent to good old Mai4 Ru3 Jing1
: ) is really good substitution for expensive post run recovery drinks.
|
p********y
发帖数: 5141 | 6 麦乳精呀。比那些recovery drink便宜太了。=D
steak and egg burrito sounds good.
我最近几周，周日跑完mid long之后都会煎块牛排，配上蒸蔬菜和煮土豆，red wine
sauce，吃得不亦乐乎！不过估计这就是为啥体重不断上升的原因。。。
【在 R*****s 的大作中提到】
: 这是啥，我发现Carl's Jr的steak and egg burrito不错 :)
:
: Jing1
|
R*****s
发帖数: 41236 | 7 健康啊，吸收好...我一旦放开跑就得死命吃，不然整天都觉得肚子饿,
经常刚吃完不久就又饿了...
【在 p********y 的大作中提到】
: 麦乳精呀。比那些recovery drink便宜太了。=D
: steak and egg burrito sounds good.
: 我最近几周，周日跑完mid long之后都会煎块牛排，配上蒸蔬菜和煮土豆，red wine
: sauce，吃得不亦乐乎！不过估计这就是为啥体重不断上升的原因。。。
|
h******2
发帖数: 1498 | 8 试试高蛋白，含脂肪的，减少碳水。
比如牛排肉饼奶酪。
【在 R*****s 的大作中提到】
: 健康啊，吸收好...我一旦放开跑就得死命吃，不然整天都觉得肚子饿,
: 经常刚吃完不久就又饿了...
|
|
R*****s
发帖数: 41236 | 9 开始吃纤维了 :D
【在 h******2 的大作中提到】
: 试试高蛋白，含脂肪的，减少碳水。
: 比如牛排肉饼奶酪。
|
M*****a
发帖数: 7122 | 10 嗯，每次运动中都补充carb (gatorade), 运动后立马喝whey。
飞版有人推荐了nitrocore24, 据说这里除了whey还有carb、fiber神马的，喝完了超顶
饿。准备试试。 |
|
|
R*****s
发帖数: 41236 | 11 还是喜欢吃real food一些...我发现burrito/巧克力奶成分比例
都差不多...
【在 M*****a 的大作中提到】
: 嗯，每次运动中都补充carb (gatorade), 运动后立马喝whey。
: 飞版有人推荐了nitrocore24, 据说这里除了whey还有carb、fiber神马的，喝完了超顶
: 饿。准备试试。
|
M*****a
发帖数: 7122 | 12 whey 不是吸收快么，想长点肌肉的就喝这玩意。
【在 R*****s 的大作中提到】
: 还是喜欢吃real food一些...我发现burrito/巧克力奶成分比例
: 都差不多...
|
p********y
发帖数: 5141 | 13 吃肉和磕粉感觉差太远了。
肉肉呀。。。
【在 R*****s 的大作中提到】
: 还是喜欢吃real food一些...我发现burrito/巧克力奶成分比例
: 都差不多...
|
R*****s
发帖数: 41236 | 14 不是长肌肉，是要快速恢复...whey就是牛奶里提炼出来的...
【在 M*****a 的大作中提到】
: whey 不是吸收快么，想长点肌肉的就喝这玩意。
|
i*********5
发帖数: 19210 | 15 Whey 就是麦乳精吗？
★ 发自iPhone App: ChineseWeb - 中文网站浏览器
【在 R*****s 的大作中提到】
: 不是长肌肉，是要快速恢复...whey就是牛奶里提炼出来的...
|
p********y
发帖数: 5141 | 16 查了一下，不一样。
Whey是乳清蛋白，是从牛奶中提取的一种蛋白质，是做cheese时候的副产品；
麦乳精采用牛奶（或奶粉、炼乳）、奶油、麦精、蛋粉为主体，并添加蔗糖、葡萄糖、
可可粉等原料，经过调配、乳化、杀菌、脱气浓缩、真空干燥、粉碎、包装等工艺过程
而成为一种具有酥松、轻脆、多孔状的碎粒和部分细粉的产品。
http://baike.baidu.com/view/393014.htm
http://baike.baidu.com/view/186534.htm
【在 i*********5 的大作中提到】
: Whey 就是麦乳精吗？
:
: ★ 发自iPhone App: ChineseWeb - 中文网站浏览器
|
R*****s
发帖数: 41236 | 17 看了看，whey的确是好东西...嗑粉嗑粉~~~~~~~~
【在 p********y 的大作中提到】
: 查了一下，不一样。
: Whey是乳清蛋白，是从牛奶中提取的一种蛋白质，是做cheese时候的副产品；
: 麦乳精采用牛奶（或奶粉、炼乳）、奶油、麦精、蛋粉为主体，并添加蔗糖、葡萄糖、
: 可可粉等原料，经过调配、乳化、杀菌、脱气浓缩、真空干燥、粉碎、包装等工艺过程
: 而成为一种具有酥松、轻脆、多孔状的碎粒和部分细粉的产品。
: http://baike.baidu.com/view/393014.htm
: http://baike.baidu.com/view/186534.htm
|
M*****a
发帖数: 7122 | 18 LOL
【在 R*****s 的大作中提到】
: 看了看，whey的确是好东西...嗑粉嗑粉~~~~~~~~
|
