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Hur viktigt är det här med snabba & sega proteiner/kolhydrater igentligen? Jag förstår nog säkert att man föredrar snabba proteiner/kolhydrater efter en tung träning för att så snabbt som möjligt återställa kroppen och ge energi men annars då under vanliga dagen osv hur mycket ska man igentligen tänka på vad som är snabbt/segt i maten? Är det inte i slutändan hur mycket proteiner, kolhydrater, fett dvs kalorier som kommer in ut och sedan går in?
Efter träning vill du stimulera proteinsyntesen därför tar man aminosyror eller vassle protein efter träning.
jonteeo wrote:Efter träning vill du stimulera proteinsyntesen därför tar man aminosyror eller vassle protein efter träning.Kasein stimulerar MPS efter träning.
Eddie Vedder wrote:Kasein stimulerar MPS efter träning.mps = ?
muscle protein synthesis
men vassle stimulerar detta ca 3ggr mer effektirevare än kasein (så som jag har förstått det)
mysglenn wrote:mps = ?muscle protein synthesis
men vassle stimulerar detta ca 3ggr mer effektirevare än kasein (så som jag har förstått det)
Japp, muscle protein synthesis.
Skillnad är det säkerligen. Och eftersom vassle är så mycket billigare är det ju helt klart mer värt det. Men har man exempelvis slut på vassle och tar med sig kaseinprotein i drinken är det ju helt klart bra det också.
Quote:AbstractThis study was designed to compare the acute response of mixed muscle protein synthesis (MPS) to rapidly (i.e., whey hydrolysate and soy) and slowly (i.e., micellar casein) digested proteins both at rest and after resistance exercise. Three groups of healthy young men (n = 6 per group) performed a bout of unilateral leg resistance exercise followed by the consumption of a drink containing an equivalent content of essential amino acids (10 g) as either whey hydrolysate, micellar casein, or soy protein isolate. Mixed MPS was determined by a primed constant infusion of l-[ring-(13)C(6)]phenylalanine. Ingestion of whey protein resulted in a larger increase in blood essential amino acid, branched-chain amino acid, and leucine concentrations than either casein or soy (P < 0.05). Mixed MPS at rest (determined in the nonexercised leg) was higher with ingestion of faster proteins (whey = 0.091 +/- 0.015, soy = 0.078 +/- 0.014, casein = 0.047 +/- 0.008%/h); MPS after consumption of whey was approximately 93% greater than casein (P soy > casein); MPS following whey consumption was approximately 122% greater than casein (P < 0.01) and 31% greater than soy (P < 0.05). MPS was also greater with soy consumption at rest (64%) and following resistance exercise (69%) compared with casein (both P < 0.01). We conclude that the feeding-induced simulation of MPS in young men is greater after whey hydrolysate or soy protein consumption than casein both at rest and after resistance exercise; moreover, despite both being fast proteins, whey hydrolysate stimulated MPS to a greater degree than soy after resistance exercise. These differences may be related to how quickly the proteins are digested (i.e., fast vs. slow) or possibly to small differences in leucine content of each protein.
Tang JE et al. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. J Appl Physiol. 2009 Sep;107(3):987-92. Epub 2009 Jul 9.
I den här studien såg man ingen skillnad men det var med en lite annorlunda metod som kanske inte riktigt visade helt rättvisande data. Tror inte de kunde helt avskilja MPS från motverkad nedbrytning där och då kommer ju kaseinet visas vara ”oförtjänt bra” ur just den synvinkeln. Men kontentan är som sagt satt båda funkar toppen och att det är helt omöjligt att en sådan petitetess skulle fälla avgörandet.
Quote:Abstract
PURPOSE:Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass. Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis. The response of muscle protein balance to intact protein ingestion after exercise has not been studied. This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise.
METHODS:Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks: placebo (PL; N = 7), 20 g of casein (CS; N = 7), or whey proteins (WH; N = 9). Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout. Leucine and phenylalanine concentrations were measured in femoral arteriovenous samples to determine balance across the leg.
RESULTS:Arterial amino acid concentrations were elevated by protein ingestion, but the pattern of appearance was different for CS and WH. Net amino acid balance switched from negative to positive after ingestion of both proteins. Peak leucine net balance over time was greater for WH (347 +/- 50 nmol.min(-1).100 mL(-1) leg) than CS (133 +/- 45 nmol.min(-1).100 mL(-1) leg), but peak phenylalanine balance was similar for CS and WH. Ingestion of both CS and WH stimulated a significantly larger net phenylalanine uptake after resistance exercise, compared with the PL (PL -5 +/- 15 mg, CS 84 +/- 10 mg, WH 62 +/- 18 mg). Amino acid uptake relative to amount ingested was similar for both CS and WH (approximately 10-15%).
CONCLUSIONS:Acute ingestion of both WH and CS after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.
Tipton et al. Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004 Dec;36(12):2073-81
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