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Bodybuilding/Fitness/Ernährung Sammelthread #6

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    Zitat von Sekedow

    Warum sind Kohlenhydrate nach dem Training essentiell?
    ich denke mal primär zum auffüllen der glykogenspeicher der muskeln.

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      Zitat von PaulH
      Zitat von noaH
      Zitat von Uli
      Mit 3x51,5 ist das Verhältnis nicht mehr so kaputt. Du hast ja 3x5 bei 56,5 geschrieben beim letzten Mal.

      Sieht ein bisschen danach aus, als würdest du mit dem Gewicht nicht weit genug runtergehen. Aber da die Hantelscheibe davor ist, kann man das gar nicht erkennen. Schräg von vorn wäre da am besten.
      Ich mache das Gewicht 3 Sätze á 5 Wiederholungen. Habe heute nur nicht das Gewicht genommen, weil ich vorher schon gemerkt habe, dass ich heute nicht wirklich gut drauf war. Ein Abbruch hätte mir halt fürs Video nicht viel gebracht.

      http://www.youtube.com/watch?v=SAXPJ3PfdyY

      ist das Überkopfdrücken der Military Press? Wenn ja muss die Stange über dem Kopf noch weiter hinter oder?
      Oh shit.. ich habs zwar schon eine Weile nichtmehr gemacht, aber wenn man es doch so ausführt, dann war meine bisherige Ausführung falsch..
      Hatte meine Ellenbogen immer nach außen gerichtet.

      Naja wieder etwas dazu gelernt.

      Nur noch 2 Wochen übrigens, dann bin ich mit 3x3 nach Korte durch und werde meine Erfahrungen hier niederschreiben, falls sich jemand dafür interessiert.

      Kommentar




        Spoiler: 
        Carbohydrates

        Carbohydrates increase blood glucose levels, which in turn increases insulin levels. Insulin has minimal direct effect on protein synthesis, but plays a “permissive” role for amino acids have the effect on protein synthesis.

        And while inhibition of insulin also inhibits protein synthesis, supra-physiological doses achieved by ingesting a large amount of carbohydrates (your maltodextrin “recovery” shake) will not increase protein synthesis more than that achieved with slight elevated levels. Instead, amino acids (protein) yields the most dramatic effect.

        What about protein degradation? Well, we know that sufficient elevation of insulin levels (30mU / L) can be easily be achieved with a standard meal, with no additional effect given with meals with high carbohydrate content. Even a whey protein drink of about 30g protein yields insulin levels that are about twice baseline (40-50mU / L).

        Glucose will have some dampening effect on cortisol secretion, but acute and transient increase of cortisol is actually a normal physiological response to stress such as mobilising energy. It is chronically elevated levels can cause problems.

        While carbs lessen cortisol secretion, this isn’t a call to start chugging down dextrose shakes. Learning stress management, and regulating your exercise volume and intensity would be much more helpful with managing cortisol over-secretion. Those who are sympathetic dominant (S) must be especially careful with the amount of exercise performed, and ensure sufficient carbohydrate intake during periods of high stress and exercise.

        Finally, I must emphasise that carbs do NOT make you fat, and that you do NOT get fat by eating carbohydrates before bedtime.

        These are persistent myths based on misinterpretation of studies, many on rats and mice. In humans, carbohydrates don’t get converted to fat so easily. It requires large amounts over several days and / or an artificially low fat intake (less than 10%) for this to happen.

        The reason you put on fat is simply due to a high caloric surplus. Simplistically speaking, eat fat and you burn fat, eat carbs and you burn carbs. For a more detailed explanation, read ‘Nutrient Intake, Nutrient Storage and Nutrient Oxidation‘ by Lyle McDonald.
        An accepted truth is that you should eat carbs and protein right after exercise for optimal recovery and growth. However, is it necessary to consume 100g of fast-digesting carbs after a workout consisting some benching and some bicep curls? No, not necessarily.

        Much of the research on glycogen needs is derived from studies on endurance athletes and not strength training. In the strength training context, Lyle McDonald estimates that about 5g of glycogen is required for 2 sets of 10 reps. This, of course, varies with the nature of exercise (isolation vs compound) and the rep-range used (higher reps => more glycogen used). However, it is representative of the sort of carbohydrate requirements for strength training. With that, a typical strength workout rarely requires more than 30-60g of glycogen. [1]

        Having low glycogen stores is not conducive for strength gains or muscle growth. Hence, low-carbohydrate or ketogenic diets are not optimal when you want to build muscle. This is because glycogen status in the liver and muscles provide a number of key hormonal signals that promote anabolism over catabolism.

        In this regard, both research and practical experience indicates that the majority of your daily calories should be focused in the period after exercise.

        Right after exercise is when the uptake of carbohydrates is at its peak – a result of increased insulin sensitivity and glucose uptake by muscle contractions via GLUT-4 receptors. Insulin sensitivity is a measure of how efficiently food is absorbed in the cells at a given insulin secretion. In this case, having high insulin sensitivity in your muscle cells, with lower sensitivity in fat cells, preferentially shuttles calories for recovery and growth rather than fat storage.

        In other words, with good insulin sensitivity, we achieve favourable nutrient partitioning.

        Interestingly, avoiding a high-carbohydrate intake post-exercise and sticking to protein and fat can maintain this increased insulin-sensitivity for about 12-24 hours. However, do note that increased insulin sensitivity per-say does not increase muscle-protein synthesis (the mechanism of growth).

        On the contrary, we see many more benefits to replenishing glycogen stores after a bout of exercise. One of these benefits revolves around AMPK inhibition. AMPK, which was mentioned in Part 1 of the Myo-reps series, is an “energy sensor” that increases during muscle contraction, more so after endurance training. AMPK in turn inhibits mTOR, which is the primary signal for muscle growth.

        By training sensibly and avoiding excessive training volume ( auto-regulation ), and by focusing food intake post-exercise, we can decrease AMPK and increase mTOR, favouring muscle growth.

        While a lower intake of carbs increases fat oxidation , this does not seem to be affected if one takes carbohydrates in moderate amounts. (as opposed to chugging down that dextrose mass-gainer with 100-200g of carbs)

        Another protocol that has been shown to increase insulin sensitivity is Intermittent Fasting. This involves daily periods of fasting, from 12 hours, up to 16-18 hours. There are evolutionary reasons why people should not start the day with a hearty breakfast, and it isn’t uncommon to hear people complain about lethargy and sluggishness after their morning meal.

        That said, this protocol takes some getting-used-to, especially if you’re a habitual breakfast-eater. The hormone Ghrelin, which is associated with hunger, tends to be entrained to a specific time period. If you habitually eat breakfast at 7am, your ghrelin is likely to be above baseline at that time, leading to a hunger response.

        The good news is that ghrelin is flexible, and after a while (usually 1-2 weeks), it re-aligns itself with your new routine.

        Of note, Martin Berkhan of leangains.com has a brand of intermittent fasting which he and his clients use to maintain low body fat all year round while building muscle mass and increasing strength. Leptin also seems to be affected positively with periodic fasting, and may explain why one can maintain low body fat without the typical side effects.

        Contrary to the myth that more meals stokes the metabolic fire, there are in fact several benefits to a lower meal frequency, which we will touch on later.

        Kommentar


          hund hat fett in die küche geschissen... naja immerhin hab ich jetzt kein hunger mehr

          Kommentar


            http://www.readmore.de/index.php?cont=forum/thread&threadid=106073

            Hier gehts weiter. Die Videos Binde ich noch ein.

            ~ closed

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