Kohlenhydratgetränke vor dem ...

[chikiwiki]

ich hab gute erfahrungen mit 13g bcaas + 20g maltodextrin unmittelbar vor dem training gemacht, ich hab dann mehr "biss"

[Intensität]

http://www.powerbar.de/products/125/...ink_Lemon.aspx sorry da isser

[m0rtimer198]

ja, das ist eindeutig was für nach dem training.

[Intensität]

Die empfehlen es während des Ausdauersports. Ich schluck die Packung noch runter wie gewohnt vor dem Training und dann ist auch gut

[rantanplan]

Die empfehlen es während des Ausdauersports. Ich schluck die Packung noch runter wie gewohnt vor dem Training und dann ist auch gut

Das ist vor als auch während des Trainings geeignet.

[m0rtimer198]

ausdauersport ist ja auch was ganz was anderes als kraftsport.

[rantanplan]

Ist auch im Kraftsport ein Versuch Wert.

The Journal of Strength and Conditioning Research: Vol. 5, No. 4, pp. 192–197.

Effects of Carbohydrate Feeding on Multiple-bout Resistance Exercise

Charles P. Lambert, Michael G. Flynn, James B. Boone Jr., Thomas J. Michaud, and Jorge Rodriguez-Zayas

Exercise Physiology Laboratories, Department of Health Promotion and Human Performance, University of Toledo, Toledo, Ohio 43606

ABSTRACT

Seven experienced resistance athletes were studied to evaluate the influence of glucose polymer ingestion on performance during a resistance training workout. Each subject participated in two randomly assigned trials separated by at least one week. On one occasion the subjects ingested a 10 percent glucose polymer solution (GP) (one gram CHO per kilogram of body weight) immediately before exercise, while on another occasion a similarly colored and flavored placebo (P) was ingested. The subjects then performed leg extensions (Nautilus Inc., Deland, Florida) at 80 percent of their previously determined 10-repetition maximums (10 RM), with three minutes of rest between sets. Subjects performed 10 repetitions on the first set and continued until they failed to perform seven repetitions for a set (fatigue). Additional GP (0.17 gram CHO per kilogram of body weight) or P solutions were given after the fifth, 10th and 15th sets. Venous forearm blood samples were taken before exercise, after the seventh set and at the point of fatigue, and were analyzed for glucose and lactate. Blood glucose was significantly higher (p < 0.05) in the GP treatment after the seventh set and at fatigue (10.00 ± 1.00 mM and 8.44 ± 0.70 mM, respectively) compared to the P treatment (6.90 ± 0.25 mM and 6.13 ± 0.24 mM, respectively). Blood lactate was significantly higher for the GP treatment after the seventh set compared to the P treatment (7.10 ± 0.31 mM for GP and 5.57 0.19 mM for P). Performance measured in number of sets (17.1 ± 2.0 for GP and 14.4 ± 1.7 for P) and repetitions (149 ± 16 for GP and 129 ± 12 for P) was greater for GP than for P, and these differences approached but did not achieve statistical significance (p = 0.067 for sets and p = 0.056 for repetitions). The results suggest that glucose polymer ingestion elevates glucose and lactate in the blood and tends to improve performance during multiple-bout (approximately 15 sets) resistance exercise.

Metabolism. 2006 May;55(5):570-7.

Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation.

Bird SP, Tarpenning KM, Marino FE.

School of Human Movement Studies, Charles Sturt University, Bathurst, NSW 2795, Australia. sbird@csu.edu.au

A number of physiological events including the level of contractile activity, nutrient status, and hormonal action influence the magnitude of exercise-induced skeletal muscle growth. However, it is not the independent action of a single mechanism, but the complex interaction between events that enhance the long-term adaptations to resistance training. The purpose of the present investigation was to examine the influence of liquid carbohydrate (CHO) and essential amino acid (EAA) ingestion during resistance exercise and modification of the immediate hormonal response on myofibrillar protein degradation as assessed by 3-methylhistidine (3-MH) excretion. After a 4-hour fast, 32 untrained young men (18-29 years) performed a single bout of resistance exercise (complete body; 3 setsx10 repetitions at 75% of 1-repetition maximum; 1-minute rest between sets), during which they consumed a 6% CHO (n=8) solution, a 6-g EAA (n=8) mixture, a combined CHO+EAA (n=8) supplement, or placebo (PLA; n=8) beverage. Resistance exercise performed in conjunction with CHO and CHO+EAA ingestion resulted in significantly elevated (P<.001) glucose and insulin concentrations above baseline, whereas EAA ingestion only increased the postexercise insulin response (P<.05). Time matched at 60 minutes, the PLA group exhibited a peak cortisol increase of 105% (P<.001) with no significant change in glucose or insulin concentrations. Conversely, the CHO and CHO+EAA groups displayed a decrease in cortisol levels of 11% and 7%, respectively. Coinciding with these hormonal response patterns were significant differences in myofibrillar protein degradation. Ingestion of the EAA and CHO treatments attenuated 3-MH excretion 48 hours after the exercise bout. Moreover, this response was synergistically potentiated when the 2 treatments were combined, with CHO+EAA ingestion resulting in a 27% reduction (P<.01) in 3-MH excretion. In contrast, the PLA group displayed a 56% increase (P<.01) in 3-MH excretion. These data demonstrate that not only does CHO and EAA ingestion during the exercise bout suppress exercise-induced cortisol release; the stimulatory effect of resistance exercise on myofibrillar protein degradation can be attenuated, most dramatically when the treatments are combined (CHO+EAA). Through an "anticatabolic effect," this altered balance may better favor the conservation of myofibrillar protein.

J Sci Med Sport. 2001 Dec;4(4):431-46.

Influence of weight training exercise and modification of hormonal response on skeletal muscle growth.

Tarpenning KM, Wiswell RA, Hawkins SA, Marcell TJ.

Department of Exercise Sciences, Uniersity of Southern California, Los Angeles, USA.

To investigate the influence of carbohydrate (CHO) consumption on the acute hormonal response, and chronic adaptation to weight lifting exercise, two studies were conducted. Following a four-hour fast, seven young men (21.3 +/- 3.5 y) performed (on two occasions) a nine-station weight lifting protocol, completing 3 sets of 10 repetitions at 75% of 1RM (series 1). Randomly assigned, one session included the ingestion of a non-caloric placebo, and the other, a 6% CHO solution. For series 2, two groups of young men (21.3 +/- 1.5 y) participated in 12 weeks of progressive resistance weight training. Training for one group included the ingestion of a non-caloric placebo, and the other, a 6% CHO solution. In series 1, weight lifting exercise with CHO ingestion significantly (p < 0.05) elevated blood glucose and plasma Insulin levels above baseline, as well as that occurring with the placebo. This resulted in a significant blunting of the cortisol response (7% with CHO compared to 99% with placebo). These findings indicate that CHO consumption during weight lifting exercise can modify the acute hormonal response to exercise. With series 2, CHO consumption continued to blunt the cortisol response to exercise during the twelve weeks of training. This is in contrast to significantly elevated cortisol levels observed for the placebo control group. Corresponding with the modified response patterns were differences in muscle growth. Weight training exercise with CHO ingestion resulted in significantly greater gains in both type I (19.1%) and type II (22.5%) muscle fibre area than weight training exercise alone. The difference in the cortisol response accounted for 74% of the variance (r = 0.8579, p = 0.006) of change in type I muscle fibre area, and 52.3% of the variance (r = 0.7231, p = 0.043) of change in type II muscle fibre area. These findings suggest that the modification of the cortisol response associated with CHO ingestion can positively impact the skeletal muscle hypertrophic adaptation to weight training.