- Lid sinds
- 30 jan 2009
- Berichten
- 1.124
- Waardering
- 82
- Lengte
- 1m76
- Massa
- 83kg
- Vetpercentage
- 12%
Tot een paar maanden geleden werd in de sticky's op een groot internationaal bb forum een bepaald advies gegeven voor de voeding voor, tijdens en na krachttraining. Tegenwoordig staat er iets als het volgende:
Het effect van de timing van nutriënten is zeer klein. Het belangrijkste is het aantal kcal (om massa op te bouwen of vet te verliezen) en de macro's (eiwitten, koolhydraten, vetten) op een dag. Zolang dat in orde is zal de timing van nutriënten rommelen in de marge zijn.
In Alan Aragon's research review de volgende ondersteuning van dit advies.
3.Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.
4.Hulmi JJ et al. Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids. 2009 Jul;37(2):297-308.
5.Keim NL, et al. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82.
6.Verdijk LB, et al. Protein supplementation before and after exercise does not further augment skeletal muscle hypertrophy after resistance training in elderly men. m J Clin Nutr. 2009 Feb;89(2):608-16. [Medline]
7.Burk A, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men.Nutr Res. 2009 Jun;29(6):405-13. [Medline ]
8.Hoffman JR, et al. Effect of protein supplement timing on strength, power and body compositional changes in experienced resistance trained men. Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):172-85. [Medline]
9.Wycherley TP, et al. Timing of protein ingestion relative to resistance exercise training does not influence body composition, energy expenditure, glycaemic control or cardiometabolic risk factors in a hypocaloric, high protein diet in patients with type 2 diabetes. Diabetes Obes Metab.
Het effect van de timing van nutriënten is zeer klein. Het belangrijkste is het aantal kcal (om massa op te bouwen of vet te verliezen) en de macro's (eiwitten, koolhydraten, vetten) op een dag. Zolang dat in orde is zal de timing van nutriënten rommelen in de marge zijn.
In Alan Aragon's research review de volgende ondersteuning van dit advies.
3.Cribb PJ, Hayes A. Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Med Sci Sports Exerc. 2006 Nov;38(11):1918-25.
4.Hulmi JJ et al. Acute and long-term effects of resistance exercise with or without protein ingestion on muscle hypertrophy and gene expression. Amino Acids. 2009 Jul;37(2):297-308.
5.Keim NL, et al. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82.
6.Verdijk LB, et al. Protein supplementation before and after exercise does not further augment skeletal muscle hypertrophy after resistance training in elderly men. m J Clin Nutr. 2009 Feb;89(2):608-16. [Medline]
7.Burk A, et al. Time-divided ingestion pattern of casein-based protein supplement stimulates an increase in fat-free body mass during resistance training in young untrained men.Nutr Res. 2009 Jun;29(6):405-13. [Medline ]
8.Hoffman JR, et al. Effect of protein supplement timing on strength, power and body compositional changes in experienced resistance trained men. Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):172-85. [Medline]
9.Wycherley TP, et al. Timing of protein ingestion relative to resistance exercise training does not influence body composition, energy expenditure, glycaemic control or cardiometabolic risk factors in a hypocaloric, high protein diet in patients with type 2 diabetes. Diabetes Obes Metab.
