Eaa + Cho

[Eagle]

E' lo stesso studio presentato 3 volte, ma la sostanza mi sembra interessante, ed è stata confermata più e più volte da numerosi altri studi (che in questo momento non ho tempo di cercare e postare, ma potete facilmente farlo voi con una mezzoretta di tempo e buona volontà se vi interessa).

Eagle

Nutrition. 2006 Apr;22(4):367-75. Epub 2006 Feb 10.

Effects of liquid carbohydrate/essential amino acid ingestion on acute hormonal response during a single bout of resistance exercise in untrained men.

Bird SP, Tarpenning KM, Marino FE.
School of Human Movement Studies, Charles Sturt University, Bathurst, New South Wales, Australia. sbirg@csu.edu.au
OBJECTIVE: The primary objective of this study was to investigate the influence of nutritive interventions on acute hormonal responses to a single bout of resistance exercise in untrained young men. Specifically, the aim was to determine whether the acute hormonal milieu conducive to enhancing skeletal muscle hypertrophic adaptation to resistance training could be created. The potential role of cortisol in inhibiting training-induced muscle growth is of particular interest, as is whether exercise-induced cortisol release can be attenuated by nutritive interventions. METHODS: After a 4-h fast, 32 subjects performed a single bout of resistance exercise ( approximately 60 min), during which they consumed a 6% carbohydrate (CHO) solution, a 6-g essential amino acid (EAA) mixture, a combined CHO+EAA supplement, or a placebo beverage. Blood samples were collected every 15 min throughout the exercise bout, immediately after exercise, and 15 and 30 min after exercise for analysis of total testosterone, cortisol, growth hormone, insulin, and glucose. RESULTS: No significant change in glucose or insulin was observed for placebo. CHO and CHO+EAA ingestion resulted in significantly (P < 0.001) increased glucose and insulin concentrations above baseline, whereas EAA resulted in significant postexercise increases (P < 0.05) in insulin only. Placebo exhibited a significant increase in cortisol within 30 min (P < 0.01), with a peak increase of 105% (P < 0.001) immediately after exercise, and cortisol remained 54% above baseline at 30 min after exercise (P < 0.05). Conversely, the treatment groups displayed no significant change in cortisol during the exercise bout, with CHO and CHO+EAA finishing 27% (P < 0.01) and 23% (P < 0.05), respectively, below baseline at 30 min after exercise. No between-group differences in exercise-induced growth hormone or testosterone concentrations after nutritive intervention were present. CONCLUSION: These data indicate that CHO and/or EAA ingestion during a single bout of resistance exercise suppresses the exercise-induced cortisol response, in addition to stimulating insulin release. We conclude that the exercise-induced hormonal profile can be influenced by nutritive interventions toward a profile more favorable for anabolism.

[Eagle]

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.

[Eagle]

Eur J Appl Physiol. 2006 May;97(2):225-38. Epub 2006 Mar 24.

Erratum in: Eur J Appl Physiol. 2006 May;97(2):239. Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men.

Bird SP, Tarpenning KM, Marino FE.
School of Human Movement Studies, Charles Sturt University, Allen House 2.13, Bathurst, NSW, Australia. sbird@csu.edu.au
This investigation examined chronic alteration of the acute hormonal response associated with liquid carbohydrate (CHO) and/or essential amino acid (EAA) ingestion on hormonal and muscular adaptations following resistance training. Thirty-two untrained young men performed 12 weeks of resistance training twice a week, consuming ~675 ml of either, a 6% CHO solution, 6 g EAA mixture, combined CHO + EAA supplement or placebo (PLA). Blood samples were obtained pre- and post-exercise (week 0, 4, 8, and 12), for determination of glucose, insulin, and cortisol. 3-Methylhistidine excretion and muscle fibre cross-sectional area (fCSA) were determined pre- and post-training. Post-exercise cortisol increased (P<0.05) during each training phase for PLA. No change was displayed by EAA; CHO and CHO + EAA demonstrated post-exercise decreases (P<0.05). All groups displayed reduced pre-exercise cortisol at week 12 compared to week 0 (P<0.05). Post-exercise insulin concentrations showed no change for PLA; increases were observed for the treatment groups (P<0.05), which remained greater for CHO and CHO + EAA (P<0.001) than PLA. EAA and CHO ingestion attenuated 3-methylhistidine excretion 48 h following the exercise bout. CHO + EAA resulted in a 26% decrease (P<0.01), while PLA displayed a 52% increase (P<0.01). fCSA increased across groups for type I, IIa, and IIb fibres (P<0.05), with CHO + EAA displaying the greatest gains in fCSA relative to PLA (P<0.05). These data indicate that CHO + EAA ingestion enhances muscle anabolism following resistance training to a greater extent than either CHO or EAA consumed independently. The synergistic effect of CHO + EAA ingestion maximises the anabolic response presumably by attenuating the post-exercise rise in protein degradation.

[richard]

Ti ringrazio per gli spunti. Sarebbe gradita, se non ti è di peso, anche qualche tua breve riflessione personale su ognuno, per incoraggiare la lettura.

[Eagle]

Che dire, da questi studi (e molti altri) pare che una manciata di amino acidi essenziali (6 grammi) insieme ad un po' di zucchero comune, bevuti durante il wo, riducono il cortisolo, riducono il catabolismo, e stimolano la sintesi muscolare.

Ce ne sono altri che comparano il beverone preso prima, durante e dopo. Se se ne prende uno solo pare che il meglio sia appena prima o durante.

Se preso dopo meglio 1 ora dopo che subito dopo.

TUTTO PERO' si basa su dati di laboratorio, non si sono misurati ne' i kg di muscoli ne altri parametri macroscopici, ma parametri ormonali e "micro"muscolari, per cui il trasportare queste osservazioni a livello di risultati macroscopici non è corretto.

(però per lo meno si tratta di soggetti umani che si allenano con i pesi, e non di donne anziane o maiali che non si allenano...)


Eagle

[richard]

TUTTO PERO' si basa su dati di laboratorio, non si sono misurati ne' i kg di muscoli ne altri parametri macroscopici, ma parametri ormonali e "micro"muscolari, per cui il trasportare queste osservazioni a livello di risultati macroscopici non è corretto.

Difatti spesso questi lavori evidenziano l'instaurarsi di un favorevole "ambiente anabolico" nell'organismo (necessario alla sintesi proteica), ma il collegamento con l'acquisto effettivo di massa muscolare non è diretto.
Sebbene possa verificarsi una risposta anabolica transiente, corrispondente alla somministrazione, non è ancora ben determinato se essa corrisponderà ad un apprezzabile incremento muscolare nel lungo termine e sotto l'applicazione di un prolungato stimolo fisico.

Segnalo questo riferimento che mi sembra interessante

Gibala M., Dietary protein, amino acid supplements, and recovery from exercise, Sports Science Exchange, 15(4):1 (2002).


e ti ringrazio.

[Eagle]

Quì però, aprendo il full tect (che non ho adesso, ma lo studio lo lessi qualche mese fa), si parla di kg di muscoli e di forza, e i dati sono decisamente macroscopici ... io però ho provato e non riesco a mangiare così tanto pre wo, poi sono gonfio, mi alleno male, ho la nausea, sudo il triplo e non penso quindi che sia una strategia PER ME percorribile.

Med Sci Sports Exerc. 2006 Nov;38(11):1918-25. Links

Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy.

Cribb PJ, Hayes A.
Exercise Metabolism Unit, Center for Ageing, Rehabilitation, Exercise and Sport; and the School of Biomedical Sciences, Victoria University, Melbourne, Victoria, Australia.ù

PURPOSE: Some studies report greater muscle hypertrophy during resistance exercise (RE) training from supplement timing (i.e., the strategic consumption of protein and carbohydrate before and/or after each workout). However, no studies have examined whether this strategy provides greater muscle hypertrophy or strength development compared with supplementation at other times during the day. The purpose of this study was to examine the effects of supplement timing compared with supplementation in the hours not close to the workout on muscle-fiber hypertrophy, strength, and body composition during a 10-wk RE program.

METHODS: In a single-blind, randomized protocol, resistance-trained males were matched for strength and placed into one of two groups; the PRE-POST group consumed a supplement (1 g x kg(-1) body weight) containing protein/creatine/glucose immediately before and after RE. The MOR-EVE group consumed the same dose of the same supplement in the morning and late evening. All assessments were completed the week before and after 10 wk of structured, supervised RE training. Assessments included strength (1RM, three exercises), body composition (DEXA), and vastus lateralis muscle biopsies for determination of muscle fiber type (I, IIa, IIx), cross-sectional area (CSA), contractile protein, creatine (Cr), and glycogen content. RESULTS: PRE-POST demonstrated a greater (P < 0.05) increase in lean body mass and 1RM strength in two of three assessments. The changes in body composition were supported by a greater (P < 0.05) increase in CSA of the type II fibers and contractile protein content. PRE-POST supplementation also resulted in higher muscle Cr and glycogen values after the training program (P < 0.05).

CONCLUSION: Supplement timing represents a simple but effective strategy that enhances the adaptations desired from RE-training.