Toho Nortona si v clanku BE 2007 zle pochopil ... Tam pisal autor, ze "Norton je stejne nasraty ako ja z 50kilovych vedcov co tvrdia ze 0.8g bielkovin na kilo vahy je akurat a viac len je mrhanie peniazmi a nicenie zdravia ladvin"
Inak co pisal, ze hoci je AA level zvyseny v krvy 3hodiny, tak aj napriek tomu sa proteosynteza postupne zastavy (neudava tam cas, ale JB v Bed time sotry pisal, ze zhruba po hodine). Co zabudol uviest, ze mierne zvysena hladina AA v krvy mimo proteosyntezi posoby antikatabolicky ...
Potom sa domnieva, ze mozno Leucin prijmuty prostrednictvom BCAA zasa nastartuje proteosyntezu (toto myslim neni zatial dolozene) ...
JB v Bed time story uvadza, ze peak AA v krvy ma zmysel kazde 4 hodiny (priblizne) a potom po hodine staci ked je level AA v krvy zvyseny len mierne ... coho sa da dosiahnut (nelen podla neho) bud pomocou whey/kasein blendu, alebo whole milk izolatu, alebo lubovolnym masom ... myslim ze tam k tomu udava aj dake referencie ci co ...
Suplementace BCAA
Inak v reklame na BCAA uvadza viac renomovanych trenerov vyborne vysledky s vysokymi davkami BCAA
http://www.t-nation.com/readTopic.do?id=1123403
ja osobne mam hi BCAA intake oskusany v lowcarb diete (100-300g sachrov na den) a co mozem k nim povedat, je tolko ze sa na nich da cvicit rovnako ako v objeme ... bral som 30g bcaa pocas treninku (10g bezprostredne pred a zvysok postupne pocas treninku) ...
http://www.t-nation.com/readTopic.do?id=1123403
ja osobne mam hi BCAA intake oskusany v lowcarb diete (100-300g sachrov na den) a co mozem k nim povedat, je tolko ze sa na nich da cvicit rovnako ako v objeme ... bral som 30g bcaa pocas treninku (10g bezprostredne pred a zvysok postupne pocas treninku) ...
http://www.ncbi.nlm.nih.gov/entrez/quer ... med_docsum
studia na krysach co ukazuje, ze proteosyntezu spusta samotna jedna aminokyselina, leucin ... aj ked tam dalej pisu, ze treba este daco doskumat k veci ...
http://www.ncbi.nlm.nih.gov/entrez/quer ... med_docsum
starsia studia, ktora ukazuje na vyhody vysokej konzumacie BCAA resp samotneho leucinu. Zvysenie z 14mg/kg telsnej vahy na minimum
45mg/kg telsnej vahy optimalizuje syntezu proteinov v tele.
Potom nejake reci o tom ze 3g na den HMB zvysuju ukladanie fatfree bodymass a zlepsuje silovy vykon.
Dalej ze BCAA (76% leucinu) brane pred treninkom spolu s kalorickym deficitom ukazal vyrazne znizovanej telesneho tuku (prednostne tuku) a zachovanie vysokej urovne vykonnosti (na diete mam oskusane)
Na zaver dodavaju, ze Leucin bol vzdy brany ako sucast BCAA (skoda ze neni v abstrakte napisane zastupenie leucinu v BCAA pre vsetky tieto tesy) a ze treba dalsie studie k veci.
Este sa nasli aj dalsie, ktore nepriamo ukazuju na vysoku potrebu leucinu pre proetosyntezu u sportovcov ...
studia na krysach co ukazuje, ze proteosyntezu spusta samotna jedna aminokyselina, leucin ... aj ked tam dalej pisu, ze treba este daco doskumat k veci ...
http://www.ncbi.nlm.nih.gov/entrez/quer ... med_docsum
starsia studia, ktora ukazuje na vyhody vysokej konzumacie BCAA resp samotneho leucinu. Zvysenie z 14mg/kg telsnej vahy na minimum
45mg/kg telsnej vahy optimalizuje syntezu proteinov v tele. Potom nejake reci o tom ze 3g na den HMB zvysuju ukladanie fatfree bodymass a zlepsuje silovy vykon.
Dalej ze BCAA (76% leucinu) brane pred treninkom spolu s kalorickym deficitom ukazal vyrazne znizovanej telesneho tuku (prednostne tuku) a zachovanie vysokej urovne vykonnosti (na diete mam oskusane)
Na zaver dodavaju, ze Leucin bol vzdy brany ako sucast BCAA (skoda ze neni v abstrakte napisane zastupenie leucinu v BCAA pre vsetky tieto tesy) a ze treba dalsie studie k veci.
Este sa nasli aj dalsie, ktore nepriamo ukazuju na vysoku potrebu leucinu pre proetosyntezu u sportovcov ...
http://www.ncbi.nlm.nih.gov/entrez/quer ... s=16265600
BCAAcka (brane pred treninkom) zlepsuju vykon a vydrz pocas treninku. Plus vedu k vacsiemu narastu sily pocas 6 tyzdnoveho treninku u kanoistov.
Bohuzial, co by ma zaujimalo viac, by bolo porovnanie povedzme suplementacie hydrolyzatom vs BCAA a kombinacie oboch so sacharidmi (to sa asi nikomu moc nechce) ...
K prihliadnutiu k ostatnym linkom co som hadzal je jasne ze BCAA maju vyznam v lowcarb dietach a celkovo vysoky prijem BCAA (hlavne leucinu) je gut pre sportovca v akejkolvek situacii ...
edit: teto prispevky ohladne Leucinu a BCAA by hadam bolo aj vhodne oddelit do samostatneho topicu pozeram ... nech sa to nestrati ...
BCAAcka (brane pred treninkom) zlepsuju vykon a vydrz pocas treninku. Plus vedu k vacsiemu narastu sily pocas 6 tyzdnoveho treninku u kanoistov.
Bohuzial, co by ma zaujimalo viac, by bolo porovnanie povedzme suplementacie hydrolyzatom vs BCAA a kombinacie oboch so sacharidmi (to sa asi nikomu moc nechce) ...
K prihliadnutiu k ostatnym linkom co som hadzal je jasne ze BCAA maju vyznam v lowcarb dietach a celkovo vysoky prijem BCAA (hlavne leucinu) je gut pre sportovca v akejkolvek situacii ...
edit: teto prispevky ohladne Leucinu a BCAA by hadam bolo aj vhodne oddelit do samostatneho topicu pozeram ... nech sa to nestrati ...
J Physiol published May 3, 2007
Nutrient Signalling in the Regulation of Human Muscle Protein Synthesis
Satoshi Fujita1, Hans C. Dreyer1, Micah J. Drummond1, Erin L. Glynn1, Jerson G. Cadenas1, Fumiaki Yoshizawa2, Elena Volpi1, and Blake B. Rasmussen1*
1 University of Texas Medical Branch
2 Utsunomiya University
The mammalian target of rapamycin (mTOR) and AMP-activated protein kinase (AMPK) and mTOR are important nutrient and energy sensing and signalling proteins in skeletal muscle. AMPK activation decreases muscle protein synthesis by inhibiting mTOR signalling to regulatory proteins associated with translation initiation and elongation. On the other hand, essential amino acids (leucine in particular) and insulin stimulate mTOR signalling and protein synthesis. We hypothesized that anabolic nutrients would be sensed by both AMPK and mTOR resulting in an acute and potent stimulation of human skeletal muscle protein synthesis via enhanced translation initiation and elongation. We measured muscle protein synthesis and mTOR-associated upstream and downstream signalling proteins in young male subjects (N=14) using stable isotopic and immunoblotting techniques. Following a 1st muscle biopsy, subjects in the Nutrition group ingested a leucine enriched essential amino acid-carbohydrate mixture (EAC). Subjects in the Control group did not consume nutrients. A 2nd biopsy was obtained 1 hr later. Ingestion of EAC significantly increased MPS, modestly reduced AMPK phosphorylation, and increased Akt/PKB and mTOR phosphorylation (P<0.05). mTOR signalling to its downstream effectors (S6K1 and 4E-BP1 phosphorylation status) was also increased (P<0.05). In addition, eEF2 phosphorylation was significantly reduced (P<0>0.05). We conclude that anabolic nutrients alter the phosphorylation status of both AMPK and mTOR-associated signalling proteins in human muscle in association with an increase in protein synthesis not only via enhanced translation initiation but also through signalling promoting translation elongation.
Cerstva zalezitost, ciste skratene ako som to pochopil, leucinom obohatena zmes EAA (konkretne v tomto pripade to bolo 20g eaa z toho 35% leucin) "spusta" proteosyntezu ... len mi neni jasne co presne znamena ta zvyraznena veta (neviem co mlady chlapci vlastne vyvadzali) ...
Nutrient Signalling in the Regulation of Human Muscle Protein Synthesis
Satoshi Fujita1, Hans C. Dreyer1, Micah J. Drummond1, Erin L. Glynn1, Jerson G. Cadenas1, Fumiaki Yoshizawa2, Elena Volpi1, and Blake B. Rasmussen1*
1 University of Texas Medical Branch
2 Utsunomiya University
The mammalian target of rapamycin (mTOR) and AMP-activated protein kinase (AMPK) and mTOR are important nutrient and energy sensing and signalling proteins in skeletal muscle. AMPK activation decreases muscle protein synthesis by inhibiting mTOR signalling to regulatory proteins associated with translation initiation and elongation. On the other hand, essential amino acids (leucine in particular) and insulin stimulate mTOR signalling and protein synthesis. We hypothesized that anabolic nutrients would be sensed by both AMPK and mTOR resulting in an acute and potent stimulation of human skeletal muscle protein synthesis via enhanced translation initiation and elongation. We measured muscle protein synthesis and mTOR-associated upstream and downstream signalling proteins in young male subjects (N=14) using stable isotopic and immunoblotting techniques. Following a 1st muscle biopsy, subjects in the Nutrition group ingested a leucine enriched essential amino acid-carbohydrate mixture (EAC). Subjects in the Control group did not consume nutrients. A 2nd biopsy was obtained 1 hr later. Ingestion of EAC significantly increased MPS, modestly reduced AMPK phosphorylation, and increased Akt/PKB and mTOR phosphorylation (P<0.05). mTOR signalling to its downstream effectors (S6K1 and 4E-BP1 phosphorylation status) was also increased (P<0.05). In addition, eEF2 phosphorylation was significantly reduced (P<0>0.05). We conclude that anabolic nutrients alter the phosphorylation status of both AMPK and mTOR-associated signalling proteins in human muscle in association with an increase in protein synthesis not only via enhanced translation initiation but also through signalling promoting translation elongation.
Cerstva zalezitost, ciste skratene ako som to pochopil, leucinom obohatena zmes EAA (konkretne v tomto pripade to bolo 20g eaa z toho 35% leucin) "spusta" proteosyntezu ... len mi neni jasne co presne znamena ta zvyraznena veta (neviem co mlady chlapci vlastne vyvadzali) ...
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Info o leucinu http://www.osvalech.cz/c-199-sportovni- ... eucin.html
LEUCINE: THE ANABOLIC TRIGGER! http://www.bodybuilding.com/fun/layne39.htm
LEUCINE: THE ANABOLIC TRIGGER! http://www.bodybuilding.com/fun/layne39.htm
stanley píše:v objeme neni na skodu davat BCAA so sachrami, v diete slusnejsej si sakra rozmyslis davat maltu albo ciste BCAA ...
to urcite hej.. sice som este neskusal ale... potom ma napadlo stravovat sa ako v CKD a davat pred treningom BCAA ked tu niekto spominal ze to brutalne nabudi na trening tak neni o com...
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takze skusal som BCAA, pocity vinikajuce!!! Davkovanie 30 - 50 g (50 pojdem zajtra prvy raz ale tych 30g a 40g slapalo velice dobre) Musim este poznamenat, ze som uz 8 den v brutalnej ketoze taka farba na stupnici tych skusobnych pasikov ani neni. Nechcem to pisat do dvoch tem tak to zhrniem vsetko sem.
Nejdem klasicke CKD ale ANABOLIC DIET (v podstate je to to iste) kalorie som drzal na 5000kcal/den aj ked autor nepripustal ketozu... No nejako som sa v nej ocitol... Som kvalitnejisi, silnejisi mam ovela viac energie a hlavne regeneracia je ovela lepsia ako ked som bol na sacharridoch. Idem popri tom bulharsku metodu... Co ma ale znepokojuje je objem povedal by som ze som dost schudol aj pri vysokom KCAL prijme, urcite je to voda tak 2kg ale ostne 3-4kg mozno tuk svaly hadam ne....
Moje otazky
1. Co BCAA mam dat viac/menej (mozno by to slapalo este lepsie:) )
2. Myslite ze sa da v tejto ,, diete,, pribrat aj nejake meso?? Hovori sa sice ze treba nadbytok kalorii, ale ked su tam neni sacharidy tak neviem co mam vlastne cakat... Alebo sa meso pribera len ceez vikend cez karb ap? To planujem nieco cez 10 000kcal/den (po vacsine kvalitneho jedla ale urcite si doprajem aj vela sladkosti)
Nejdem klasicke CKD ale ANABOLIC DIET (v podstate je to to iste) kalorie som drzal na 5000kcal/den aj ked autor nepripustal ketozu... No nejako som sa v nej ocitol... Som kvalitnejisi, silnejisi mam ovela viac energie a hlavne regeneracia je ovela lepsia ako ked som bol na sacharridoch. Idem popri tom bulharsku metodu... Co ma ale znepokojuje je objem povedal by som ze som dost schudol aj pri vysokom KCAL prijme, urcite je to voda tak 2kg ale ostne 3-4kg mozno tuk svaly hadam ne....
Moje otazky
1. Co BCAA mam dat viac/menej (mozno by to slapalo este lepsie:) )
2. Myslite ze sa da v tejto ,, diete,, pribrat aj nejake meso?? Hovori sa sice ze treba nadbytok kalorii, ale ked su tam neni sacharidy tak neviem co mam vlastne cakat... Alebo sa meso pribera len ceez vikend cez karb ap? To planujem nieco cez 10 000kcal/den (po vacsine kvalitneho jedla ale urcite si doprajem aj vela sladkosti)
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