Per esempio:
L'ingestione di latte post allenamento (dopo 1h) risulta in un aumento dell'uptake di treonina e fenilalanina (che indicano sintesi prot); questo aumento risulta maggiore per il latte intero rispetto sia allo scremato (a parità di peso) sia ad una quantità di latte scremato isoenergetica con quella di latte intero.
Elliot TA et. al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. (2006) 38(4):667-74.
Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.
Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX, USA.
PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
In questo studio, dopo 12 settimane di allenamento con i pesi, i soggetti che consumavano latte dopo il wo hanno avuto maggior incrementi nella lbm
Milk: the new sports drink? A Review.
Centre for Muscle Metabolism and Biophysics, Faculty of Applied Health Sciences, Brock University, St, Catharines, Ontario, Canada. Brian.Roy@brocku.ca.
Roy BD.
Centre for Muscle Metabolism and Biophysics, Faculty of Applied Health Sciences, Brock University, St, Catharines, Ontario, Canada. Brian.Roy@brocku.ca.
ABSTRACT: There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Questo mostra invece come il latte sia + efficiente nel ripristinare l'equilibrio idrico salino, rispstto all'acqua o a bevande energetiche
Milk as an effective post-exercise rehydration drink.
Shirreffs SM, Watson P, Maughan RJ.
School of Sport and Exercise Sciences, Loughborough University, Loughborough, UK. s.shirreffs@lboro.ac.uk
The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1.8 (sd 0.1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150 % of their sweat loss. Urine samples were collected before and for 5 h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2 h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (sd 207) and 550 (sd 141) ml for milk and milk with added sodium, respectively, compared to 1184 (sd 321) and 1205 (sd 142) ml for the water and sports drink; P < 0.001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1 h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.
L'ingestione di latte post allenamento (dopo 1h) risulta in un aumento dell'uptake di treonina e fenilalanina (che indicano sintesi prot); questo aumento risulta maggiore per il latte intero rispetto sia allo scremato (a parità di peso) sia ad una quantità di latte scremato isoenergetica con quella di latte intero.
Elliot TA et. al. Milk ingestion stimulates net muscle protein synthesis following resistance exercise. Med Sci Sports Exerc. (2006) 38(4):667-74.
Elliot TA, Cree MG, Sanford AP, Wolfe RR, Tipton KD.
Metabolism Unit, Shriners Hospitals for Children and Department of Surgery, The University of Texas Medical Branch, Galveston, TX, USA.
PURPOSE: Previous studies have examined the response of muscle protein to resistance exercise and nutrient ingestion. Net muscle protein synthesis results from the combination of resistance exercise and amino acid intake. No study has examined the response of muscle protein to ingestion of protein in the context of a food. This study was designed to determine the response of net muscle protein balance following resistance exercise to ingestion of nutrients as components of milk. METHOD: Three groups of volunteers ingested one of three milk drinks each: 237 g of fat-free milk (FM), 237 g of whole milk (WM), and 393 g of fat-free milk isocaloric with the WM (IM). Milk was ingested 1 h following a leg resistance exercise routine. Net muscle protein balance was determined by measuring amino acid balance across the leg. RESULTS: Arterial concentrations of representative amino acids increased in response to milk ingestion. Threonine balance and phenylalanine balance were both > 0 following milk ingestion. Net amino acid uptake for threonine was 2.8-fold greater (P < 0.05) for WM than for FM. Mean uptake of phenylalanine was 80 and 85% greater for WM and IM, respectively, than for FM, but not statistically different. Threonine uptake relative to ingested was significantly (P < 0.05) higher for WM (21 +/- 6%) than FM (11 +/- 5%), but not IM (12 +/- 3%). Mean phenylalanine uptake/ingested also was greatest for WM, but not significantly. CONCLUSIONS: Ingestion of milk following resistance exercise results in phenylalanine and threonine uptake, representative of net muscle protein synthesis. These results suggest that whole milk may have increased utilization of available amino acids for protein synthesis.
In questo studio, dopo 12 settimane di allenamento con i pesi, i soggetti che consumavano latte dopo il wo hanno avuto maggior incrementi nella lbm
Milk: the new sports drink? A Review.
Centre for Muscle Metabolism and Biophysics, Faculty of Applied Health Sciences, Brock University, St, Catharines, Ontario, Canada. Brian.Roy@brocku.ca.
Roy BD.
Centre for Muscle Metabolism and Biophysics, Faculty of Applied Health Sciences, Brock University, St, Catharines, Ontario, Canada. Brian.Roy@brocku.ca.
ABSTRACT: There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Questo mostra invece come il latte sia + efficiente nel ripristinare l'equilibrio idrico salino, rispstto all'acqua o a bevande energetiche
Milk as an effective post-exercise rehydration drink.
Shirreffs SM, Watson P, Maughan RJ.
School of Sport and Exercise Sciences, Loughborough University, Loughborough, UK. s.shirreffs@lboro.ac.uk
The effectiveness of low-fat milk, alone and with an additional 20 mmol/l NaCl, at restoring fluid balance after exercise-induced hypohydration was compared to a sports drink and water. After losing 1.8 (sd 0.1) % of their body mass during intermittent exercise in a warm environment, eleven subjects consumed a drink volume equivalent to 150 % of their sweat loss. Urine samples were collected before and for 5 h after exercise to assess fluid balance. Urine excretion over the recovery period did not change during the milk trials whereas there was a marked increase in output between 1 and 2 h after drinking water and the sports drink. Cumulative urine output was less after the milk drinks were consumed (611 (sd 207) and 550 (sd 141) ml for milk and milk with added sodium, respectively, compared to 1184 (sd 321) and 1205 (sd 142) ml for the water and sports drink; P < 0.001). Subjects remained in net positive fluid balance or euhydrated throughout the recovery period after drinking the milk drinks but returned to net negative fluid balance 1 h after drinking the other drinks. The results of the present study suggest that milk can be an effective post-exercise rehydration drink and can be considered for use after exercise by everyone except those individuals who have lactose intolerance.
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