MuscleCoop - Nutrición

MuscleCoop - Nutrición http://foro.musclecoop.com/ es Thu, 09 Sep 2010 05:35:05 GMT vBulletin 60 http://foro.musclecoop.com/images/misc/rss.jpg MuscleCoop - Nutrición http://foro.musclecoop.com/ Un novato que se une al foro. Mi dieta http://foro.musclecoop.com/showthread.php?t=50844&goto=newpost Wed, 08 Sep 2010 21:38:13 GMT Hola,
que tal?
Soy nuevo por aquí aunque llevo mucho tiempo leyéndoos nunca he escrito.
Bueno me llamo Alex, tengo 21 años, soy estudiante de fisioterapia, llevo entrenando en el gym unos 2 años y anteriormente fui nadador desde los 4 años.
Mido 1'80 y peso 68 kilos de complexión ecto-meso y un porcentaje de grasa aproximadamente de 10-11%
Mi objetivo es subir de peso a los 76 kilos mas o menos e intentar mantener el %graso. Entreno 3 veces por semana y la siguiente semana 4 veces alternando y 2 dias semanales ejercicios cardiovasculares. Llegue hace un año a 71 kilos pero desde noviembre he estado lesionado del hombro (inestabilidad articular) y ahora poco a poco iré retomando la rutina.

He intentado hacer una dieta después de leer y ver varias de las que hay en el foro pero aun tengo bastantes lagunas y no se si estará bien estructurada. Decir que no es una dieta estricta por que no soy muy comilón por lo que es absurdo plantarme una dieta que después no cumpliré, en base a eso y los horarios y facilidad para realizarla esta es la dieta que tenia pensado seguir:

6:00-6:30 Antes del desayuno
- 100gr de avena
- zumo de naranja
- complejo multivitaminico

08:00-08:30 Desayuno
- 100/120 gr de avena
- tortilla de 5 claras y una yema

11:00-11:30 Almuerzo
- Patata cocida (200gr) o pan (150gr)
- pechuga de pollo o pavo (150gr)
- una fruta

14:30-15:00 Comida

Lo que toque…

18:00-18:30 Merienda
- Bol de arroz (125gr)
- 2 latas de atun de 80 gr
- 20gr de frutos secos

19:00 a 20:00 Entreno

Durante el entreno bebo agua con vitargo electrolite

20:00-20:30 Post entreno
- Avena (100gr) + suero

21:30 Cena
- Arroz, patatas (100gr) o verduras (200gr)
- Proteinas ( pechuga, pavo 200gr o pescado azul 150gr)
- Ensalada

23:00-23:30 Antes de dormir
- Batido con leche desnatada y caseina

¿Cómo la veis? ¿ Qué cambiaríais? Consejos, criticas...

Muchas gracias ]]> Nutrición alexo http://foro.musclecoop.com/showthread.php?t=50844 <![CDATA[¿Se han cortado los BCAA's con la isotonica?]]> http://foro.musclecoop.com/showthread.php?t=50839&goto=newpost Wed, 08 Sep 2010 17:33:24 GMT Me estoi decidiendo a usar los BCAA's que tengo por ahi tirados y los he mezclado con la bebida isotonica de marca del super (0 azucar y sabe mucho mejor que el aquarius y aquarius libre juntos) cuando veo que al mezclarlos se monta una especie de masa chunga parecida a merengue encima del acuarius .
¿Es normal y debo dejarlo reposar , debo agitar y beber o debo tirarlo lejos cual coctel molotov? ]]> Nutrición loco_desk http://foro.musclecoop.com/showthread.php?t=50839 geranium para hacese el preentreno http://foro.musclecoop.com/showthread.php?t=50824&goto=newpost Wed, 08 Sep 2010 09:33:24 GMT para los que le mola fabricarse su preentreno aqui venden el geranium en polvo http://www.predatornutrition.com/pd-geranamine-13-dimethylamylamine-5g.cfm tambien esta el d-aspartatic acid http://www.predatornutrition.com/cat-bulk-powders.cfm :devil: para los que le mola fabricarse su preentreno aqui venden el geranium en polvo

http://www.predatornutrition.com/pd-...ylamine-5g.cfm

tambien esta el d-aspartatic acid
http://www.predatornutrition.com/cat-bulk-powders.cfm

:devil: ]]> Nutrición tronao http://foro.musclecoop.com/showthread.php?t=50824 ayuda dieta http://foro.musclecoop.com/showthread.php?t=50823&goto=newpost Wed, 08 Sep 2010 09:21:38 GMT Buenas, - Esta dieta la vengo siguiendo durante mas o menos un año, y el caso es q no veo ningun tipo de cambio, ni subo ni bajo peso. Q pegas le veis? 183cm 96kg. Desayuno:Zumo de naranja, 125gr pan de pita, batido proteinas. Media-mañana: 3rebanadas de bimbo integral, 200gr jamon pavo.... Buenas,

- Esta dieta la vengo siguiendo durante mas o menos un año, y el caso es q no veo ningun tipo de cambio, ni subo ni bajo peso. Q pegas le veis? 183cm 96kg.

Desayuno:Zumo de naranja, 125gr pan de pita, batido proteinas.
Media-mañana: 3rebanadas de bimbo integral, 200gr jamon pavo.
Comida: 100gr pasta o arroz, 200gr ternera-pollo
Pre-entreno: 62,5gr pan de pita, 2 latas de atun.
Post-entreno: 2platanos
Cena (1hora despues del post-entreno):200gr pollo-pavo o pescado.

El pan de pita lo como sustitutivo de la avena q no la trago y este pan esta rico, tpco es mala opcion no?

Mi entrenamientos (hasta ahora no hacia cardio, lo he empezado a hacer este mes pq lo necesito pa la rodilla)

Lunes: Pecho-Biceps +20min cardio
Miercoles: Espalda-Triceps +20 min cardio
Viernes: Hombro-Pierna
Sabado: 30 min cardio. ]]> Nutrición VinDiesel http://foro.musclecoop.com/showthread.php?t=50823 Un post entreno un tanto especial http://foro.musclecoop.com/showthread.php?t=50816&goto=newpost Tue, 07 Sep 2010 19:15:33 GMT Bueno se que el mejor post entreno seria Vitargo+Suero, pero no es mi caso, no hay dinero ni quiero comprar suples. No puedo comer claras ni huevo, no las puedo comer. Entonces un post entreno como podia motarmelo, he pensado en Lata de atun de 20gr de prote + platano + yogurth pasado una... Bueno se que el mejor post entreno seria Vitargo+Suero, pero no es mi caso, no hay dinero ni quiero comprar suples.

No puedo comer claras ni huevo, no las puedo comer.

Entonces un post entreno como podia motarmelo, he pensado en Lata de atun de 20gr de prote + platano + yogurth pasado una hora un buen sanndwich de pavo.

Necesito ayuda.

Gracias a todos! ]]> Nutrición Lion of Judah http://foro.musclecoop.com/showthread.php?t=50816 Glutamina y Bcaas Fullgas http://foro.musclecoop.com/showthread.php?t=50812&goto=newpost Tue, 07 Sep 2010 17:21:19 GMT Buenas, quería comentaros a ver que os parece la Glutamina (es peptida?) y los Bcaas de fullgas. Supongo que la de casi todas las marcas serán iguales. La cosa esque yo estaba tomando hace unos bcaas en pastillas y una glutamina (con sabor malisimo) y vi en Fullgas estas 2 cosas pero con sabor y... Buenas, quería comentaros a ver que os parece la Glutamina (es peptida?) y los Bcaas de fullgas.

Supongo que la de casi todas las marcas serán iguales. La cosa esque yo estaba tomando hace unos bcaas en pastillas y una glutamina (con sabor malisimo) y vi en Fullgas estas 2 cosas pero con sabor y estaban buenisimas.

Mi pregunta es aver si las habeis probado, o sabeis que tal están.

Y si sabeis tambien, haber si esa glutamina es Peptida.

Gracias socios =) ]]> Nutrición iron http://foro.musclecoop.com/showthread.php?t=50812 D-aspartate http://foro.musclecoop.com/showthread.php?t=50810&goto=newpost Tue, 07 Sep 2010 15:29:35 GMT ¿Alguna referencia adicional sobre esto? Algunos estudios lo hacen parecer prometedor: ---Cita--- *In humans and rats, sodium D-aspartate induces an enhancement of LH and testosterone release. * Effects of D-aspartate on LH and testosterone release in humans ¿Alguna referencia adicional sobre esto?

Algunos estudios lo hacen parecer prometedor:

Cita:

In humans and rats, sodium D-aspartate induces an enhancement of LH and testosterone release.

Effects of D-aspartate on LH and testosterone release in humans

In this study 23 participants took an oral dose of sodium D-aspartate (DADAVIT®) for 12 consecutive days and 20 participants took an oral dose of placebo (DADAVIT® placebo) for 12 consecutive days; the levels of LH and testosterone in the serum were monitored after 6 and 12 days of treatment and 3 days after suspension of the treatment (with D-aspartate or the placebo).

Concerning the LH pattern, the results demonstrated that after 12 days of D-Asp treatment, 20 out of 23 (87%) participants had significantly increased concentrations of LH in their blood with respect to basal values (the value of LH found in the same subjects before starting treatment). Statistical analysis demonstrated that the value (mean ± SEM) of serum calculated for all the 23 subjects treated with D-Asp increased by 33.3%

Concerning the effect of D-Asp on the induction of testosterone release, after 12 days of D-Asp treatment, the levels of testosterone in the serum of the participants were significantly increased compared with basal levels. Out of 23 participants, 20 had increased testosterone. From a mean of 4.5 ± 0.6 ng/ml serum at zero time, it rose to 6.4 ± 0.8 ng/ml, a 42% increase (Table 1). Statistical analyses indicated a significant effect [ANOVA with repeated measures: treatment effect: F(1,82) = 7.724, p < 0.0082] and a significant interaction between treatment and days [F(2,82) = 32.599; P < 0.0001]. As with LH, so also with testosterone, the effect of D-aspartate was time dependent. When subjects were treated with sodium-D-aspartate for only 6 days, testosterone was found of 1.15-fold higher than basal levels, but this increase was not statistically significant (Table 1). Interestingly 3 days after the suspension of D-Asp treatment, testosterone was still increased 1.22-fold compared with the basal levels (5.8 ± 0.6 ng/ml against 4.5 ± 0.6 ng/ml).

Cita:

D-Aspartic Acid (DAA) Increases Testosterone
D-Aspartic Acid (DAA) Increases Testosterone

D-aspartic acid (DAA), an amino acid, increases testosterone and luteinizing hormone (LH, a testosterone-controlling hormone) in men and rats. A study from the University of Naples in Italy found that testosterone increased by about 40 percent in men given approximately 3 grams of D-aspartic acid (DAA) for 12 days, compared to a placebo (fake D-aspartic acid). LH increased by 25 percent. In rats, the supplement increased testosterone by 51 percent and LH by 34 percent.

Many dietary supplements have been promoted to boost testosterone, but don't have any human scientific studies to back them up.

What's so significant about this study is that DAA boosted testosterone in healthy young men (ages 26-37) at the peak of testosterone production, not elderly men or men suffering from low testosterone. DAA is the real deal, and has great potential as a safe and effective testosterone booster and dietary supplement. (Reproductive Biology and Endocrinology, 7: 120, 2009)

]]> Nutrición Mintzberg http://foro.musclecoop.com/showthread.php?t=50810 Proteína y ejercicio http://foro.musclecoop.com/showthread.php?t=50809&goto=newpost Tue, 07 Sep 2010 15:17:21 GMT Interesante texto que os dejo como referencia, ya que es habitual el debate sobre la cantidad necesaria de proteína en los foros de culturismo, pero muchas veces se usan parámetros basados en personas sedentarias o se habla en términos de mantenimiento muscular, cuando el trabajo de hipertrofia... Interesante texto que os dejo como referencia, ya que es habitual el debate sobre la cantidad necesaria de proteína en los foros de culturismo, pero muchas veces se usan parámetros basados en personas sedentarias o se habla en términos de mantenimiento muscular, cuando el trabajo de hipertrofia llevado a cabo por el culturista medio la mayor parte del año tiene una demanda a mi entender superior.

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El resumen:

- Exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day. Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals.
- Strength/power exercise is thought to increase protein requirements even more than endurance exercise, particularly during the initial stages of training and/or sharp increases in volume. Recommendations for strength/power exercise typically range from 1.6 to 2.0 g/kg/day [3,11-13,16], although some research suggests that protein requirements may actually decrease during training due to biological adaptations that improve net protein retention.
-The timing of protein intake in the time period encompassing the exercise session has several benefits including improved recovery and greater gains in fat free mass.

Al final parece que, como siempre, la medida en torno a 1,5g/kg, incluso algo más en fases de ganancia muscular, parece apropiado para gente que trabaja con cargas.

El texto completo y referencia:

Abstract
Position Statement

The following seven points related to the intake of protein for healthy, exercising individuals constitute the position stand of the Society. They have been approved by the Research Committee of the Society. 1) Vast research supports the contention that individuals engaged in regular exercise training require more dietary protein than sedentary individuals. 2) Protein intakes of 1.4 – 2.0 g/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training. 3) When part of a balanced, nutrient-dense diet, protein intakes at this level are not detrimental to kidney function or bone metabolism in healthy, active persons. 4) While it is possible for physically active individuals to obtain their daily protein requirements through a varied, regular diet, supplemental protein in various forms are a practical way of ensuring adequate and quality protein intake for athletes. 5) Different types and quality of protein can affect amino acid bioavailability following protein supplementation. The superiority of one protein type over another in terms of optimizing recovery and/or training adaptations remains to be convincingly demonstrated. 6) Appropriately timed protein intake is an important component of an overall exercise training program, essential for proper recovery, immune function, and the growth and maintenance of lean body mass. 7) Under certain circumstances, specific amino acid supplements, such as branched-chain amino acids (BCAA's), may improve exercise performance and recovery from exercise.
Protein intake recommendations

Controversy has existed over the safety and effectiveness of protein intake above that currently recommended. Currently, the RDA for protein in healthy adults is 0.8 g/kg body weight per day [1]. The purpose of this recommendation was to account for individual differences in protein metabolism, variations in the biological value of protein, and nitrogen losses in the urine and feces. Many factors need to be considered when determining an optimal amount of dietary protein for exercising individuals. These factors include protein quality, energy intake, carbohydrate intake, mode and intensity of exercise, and the timing of the protein intake [2]. The current recommended level of protein intake (0.8 g/kg/day) is estimated to be sufficient to meet the need of nearly all (97.5%) healthy men and women age 19 years and older. This amount of protein intake may be appropriate for non-exercising individuals, but it is likely not sufficient to offset the oxidation of protein/amino acids during exercise (approximately 1–5% of the total energy cost of exercise) nor is it sufficient to provide substrate for lean tissue accretion or for the repair of exercise induced muscle damage [3,4].

Protein recommendations are based upon nitrogen balance assessment and amino acid tracer studies. The nitrogen balance technique involves quantifying the total amount of dietary protein that enters the body and the total amount of the nitrogen that is excreted [5]. Nitrogen balance studies may underestimate the amount of protein required for optimal function because these studies do not directly relate to exercise performance. Also, it is possible that protein intake above those levels deemed necessary by nitrogen balance studies may improve exercise performance by enhancing energy utilization or stimulating increases in fat-free mass in exercising individuals [2]. Indeed, an abundance of research indicates that those individuals who engage in physical activity/exercise require higher levels of protein intake than 0.8 g/kg body weight per day, regardless of the mode of exercise (i.e. endurance, resistance, etc.) or training state (i.e. recreational, moderately or well-trained) [6-13]. Also, there is a genuine risk in consuming insufficient amounts of protein, especially in the context of exercise; a negative nitrogen balance will likely be created, leading to increased catabolism and impaired recovery from exercise [14].

Relative to endurance exercise, recommended protein intakes range from of 1.0 g/kg to 1.6 g/kg per day [2,4,7,15] depending on the intensity and duration of the endurance exercise, as well as the training status of the individual. For example, an elite endurance athlete requires a greater level of protein intake approaching the higher end the aforementioned range (1.0 to 1.6 g/kg/day). Additionally, as endurance exercise increases in intensity and duration, there is an increased oxidation of branched-chain amino acids, which creates a demand within the body for protein intakes at the upper end of this range. Strength/power exercise is thought to increase protein requirements even more than endurance exercise, particularly during the initial stages of training and/or sharp increases in volume. Recommendations for strength/power exercise typically range from 1.6 to 2.0 g/kg/day [3,11-13,16], although some research suggests that protein requirements may actually decrease during training due to biological adaptations that improve net protein retention [17].

Little research has been conducted on exercise activities that are intermittent in nature (e.g., soccer, basketball, mixed martial arts, etc.). In a review focusing on soccer players, a protein intake of 1.4–1.7 g/kg was recommended [18]. Protein intakes within this range (1.4 to 1.7 g/kg/day) are recommended for those engaging in other types of intermittent sports.

In summary, it is the position of the International Society of Sport Nutrition that exercising individuals ingest protein ranging from 1.4 to 2.0 g/kg/day. Individuals engaging in endurance exercise should ingest levels at the lower end of this range, individuals engaging in intermittent activities should ingest levels in the middle of this range, and those engaging in strength/power exercise should ingest levels at the upper end of this range.
Safety of protein intakes higher than RDA

It is often erroneously reported by popular media that a chronically high protein intake is unhealthy and may result in unnecessary metabolic strain on the kidneys leading to impaired renal function. Another concern that is often cited is that high protein diets increase the excretion of calcium thereby increasing the risk for osteoporosis. Both of these concerns are unfounded as there is no substantive evidence that protein intakes in the ranges suggested above will have adverse effects in healthy, exercising individuals.

One of the main points of debate relative to protein intake and kidney function is the belief that habitual protein consumption in excess of the RDA promotes chronic renal disease through increased glomerular pressure and hyperfiltration [19,20]. The majority of scientific evidence cited by the authors [20] was generated from animal models and patients with co-existing renal disease. As such, the extension of this relationship to healthy individuals with normal renal function is inappropriate [21]. In a well designed prospective cohort study, it was surmised that high protein intake was not associated with renal functional decline in women with normally operating kidneys [22]. Also, it has been reported that there are no statistically significant differences in age, sex, weight, and kidney function between non-vegetarians and vegetarians (a group demonstrated to have lower dietary protein intakes) [23,24]. Both the non-vegetarian and vegetarian groups possessed similar kidney function, and displayed the same rate of progressive deterioration in renal physiology with age [24]. Preliminary clinical and epidemiological studies have suggested a benefit of relatively high protein diets on major risk factors for chronic kidney disease, such as hypertension, diabetes, obesity and metabolic syndrome. Future studies are necessary to further examine the role of relatively high protein weight loss diets, dietary protein source (quality) and quantity on the prevalence and development of kidney disease in at risk patient populations [25,26]. While it appears that dietary protein intakes above the RDA are not deleterious for healthy, exercising individuals, those individuals with mild renal insufficiency need to closely monitor their protein intake as observational data from epidemiological studies provide evidence that dietary protein intake may be related to the progression of renal disease [21,26].

In addition to renal function, the relationship between dietary protein intake and bone metabolism has also served as the cause for some controversy. Specifically, there is concern that a high intake of dietary protein results in the leaching of calcium from bones, which may lead to osteopenia and predispose some individuals to osteoporosis. This supposition stems from early studies reporting an increase in urine acidity from increased dietary protein that appeared to be linked to drawing calcium from the bones to buffer the acid load. However, studies reporting this effect were limited by small sample sizes, methodological errors, and the use of high doses of purified forms of protein [27]. It is now known that the phosphate content of protein foods (and supplements fortified with calcium and phosphorous) negates this effect. In fact, some data suggest that elderly men and women (the segment of the population most susceptible to osteoporosis) should consume dietary protein above current recommendations (0.8 g/kg/day) to optimize bone mass [28]. In addition, data from stable calcium isotope studies is emerging, which suggests the main source of the increase in urinary calcium from a high-protein diet is intestinal (dietary) and not from bone resorption [29]. Also, given that exercise training supplies the stimulus for increasing skeletal muscle protein, levels in the range of 1.4 to 2.0 g/kg/d are recommended to transform this stimulus into additional contractile tissue, which is an important predictor in bone mass accrual during pre-pubertal growth [30,31]. More research needs to be conducted in adults and the elderly relative to exercise, skeletal muscle hypertrophy and protein intake and their cumulative effects on bone mass. Overall, there is a lack of scientific evidence linking higher dietary protein intakes to adverse outcomes in healthy, exercising individuals. There is, however, a body of scientific literature which has documented a benefit of protein supplementation to the health of multiple organ systems. It is therefore the position of the International Society of Sport Nutrition that active elderly individuals require protein intakes ranging from 1.4 to 2.0 g/kg/day, and that this level of intake is safe.
Protein quality and common types of protein supplements

To obtain supplemental dietary protein, exercising individuals often ingest protein powders. Powdered protein is convenient and, depending on the product, can be cost-efficient as well [32]. Common sources of protein include milk, whey, casein, egg, and soy-based powders. Different protein sources and purification methods may affect the bioavailability of amino acids. The amino acid bioavailability of a protein source is best conceptualized as the amount and variety of amino acids that are digested and absorbed into the bloodstream after a protein is ingested. Furthermore, amino acid bioavailability may also be reflected by the difference between the nitrogen content from a protein source that is ingested versus the nitrogen content that is subsequently present in the feces. Consideration of the bioavailability of amino acids into the blood, as well as their delivery to the target tissue(s), is of greatest importance when planning a regimen of pre- and post-exercise protein ingestion. A protein that provides an adequate circulating pool of amino acids before and after exercise is readily taken up by skeletal muscle to optimize nitrogen balance and muscle protein kinetics [33].

The quality of a protein source has previously been determined by the somewhat outdated protein efficiency ratio (PER), and the more precise protein digestibility corrected amino acid score (PDCAAS). The former method was used to evaluate the quality of a protein source by quantifying the amount of body mass maturing rats accrue when fed a test protein. The latter method was established by the Food and Agriculture Organization (FAO 1991) as a more appropriate scoring method which utilized the amino acid composition of a test protein relative to a reference amino acid pattern, which was then corrected for differences in protein digestibility [34]. The U.S. Dairy Export Council's Reference Manual for U.S. Whey and Lactose Products (2003) indicates that milk-derived whey protein isolate presents the highest PDCAAS out of all of the common protein sources due to its high content of essential and branched chain amino acids. Milk-derived casein, egg white powder, and soy protein isolate are also classified as high quality protein sources with all of them scoring a value of unity (1.00) on the PDCAAS scale. In contrast, lentils score a value of 0.52 while wheat gluten scores a meager 0.25.

Commercially, the two most popular types of proteins in supplemental form are whey and casein. Recent investigations have detailed the serum amino acid responses to ingesting different protein types. Using amino acid tracer methodology, it was demonstrated that whey protein elicits a sharp, rapid increase of plasma amino acids following ingestion, while the consumption of casein induces a moderate, prolonged increase in plasma amino acids that was sustained over a 7-hr postprandial time period [35]. The differences in the digestibility and absorption of these protein types may indicate that the ingestion of "slow" (casein) and "fast" (whey) proteins differentially mediate whole body protein metabolism due to their digestive properties [35]. Other studies have shown similar differences in the peak plasma levels of amino acids following ingestion of whey and casein fractions (i.e., whey fractions peaking earlier than casein fractions) [36,37].

Applied exercise science research has also demonstrated the differential effects that ingesting different proteins exerts on postprandial blood amino acid responses and muscle protein synthesis after exercise. The data are equivocal relative to which type of protein increases net protein status (breakdown minus synthesis) to a greater extent after exercise. Some research has demonstrated that despite different patterns of blood amino acid responses, muscle protein net balance was similar in those ingesting casein or whey [33]. However, additional research has indicated that whey protein induced protein gain to a greater extent than casein [38]. In contrast, several other studies have shown that casein increased protein deposition at levels greater than whey proteins [35,37].

The recommendation of the International Society of Sport Nutrition is that individuals engaging in exercise attempt to obtain their protein requirements through whole foods. When supplements are ingested, we recommend that the protein contain both whey and casein components due to their high protein digestibility corrected amino acid score and ability to increase muscle protein accretion.
Protein timing

It is generally recognized that active individuals require more dietary protein due to an increase in intramuscular protein oxidation [39] and protein breakdown [40] that occurs during exercise, as well as the need to further complement intramuscular protein resynthesis and attenuate proteolytic mechanisms that occur during the post-exercise recovery phases [41-43]. Thus, a strategically planned protein intake regimen timed around physical activity is integral in preserving muscle mass or eliciting muscular hypertrophy, ensuring a proper recovery from exercise, and perhaps even sustaining optimal immune function. Previously, high levels of blood amino acids following a bout of resistance training have been found to be integral in promoting muscle protein synthesis [44]. Evidence is accumulating that supports the benefits of the timing of protein intake and its effect on gains in lean mass during resistance exercise training [45-49]. Given that much of the research to date has been conducted on resistance exercise, more investigations are required to ascertain the effects of protein timing on other modes of exercise.

Research has also highlighted the positive immune and health-related effects associated with post-exercise protein ingestion. A previous investigation utilizing 130 United States Marine subjects [50] examined the effects of an ingested supplement (8 g carbohydrate, 10 g protein, 3 g fat) immediately after exercise on the status of various health markers. These data were compared to 129 subjects ingesting a non-protein supplement (8 g carbohydrate, 0 g protein, 3 g fat), and 128 subjects ingesting placebo tablets (0 g carbohydrate, 0 g protein, 0 g fat). Upon the completion of the 54-d trial, researchers reported that the subjects ingesting the protein supplement had an average of 33% fewer total medical visits, including 28% less visits due to bacterial or viral infections, 37% less orthopedic-related visits, and 83% less visits due to heat exhaustion. Moreover, post-exercise muscle soreness was significantly reduced in subjects ingesting protein when compared to the control groups. Previous studies using animal models have demonstrated that whey protein elicits immuno-enhancing properties, likely due to its high content of cysteine; an amino acid that is needed for glutathione production [51,52]. Hence, previous research has indicated that ingesting a protein source that is rich in essential amino acids and is readily digestible immediately before and following exercise training is beneficial for increasing muscle mass, recovery following exercise, and sustaining immune function during high-volume training periods. While protein ingestion is emphasized in this article, the concomitant ingestion of protein and carbohydrates prior to and/or following exercise has also been shown to be advantageous in increasing muscle protein synthesis; a result which is likely due to an increase in insulin signaling following the ingestion of carbohydrates.

It is the position of the International Society of Sport Nutrition that exercising individuals should consume high quality protein within the time period encompassing their exercise session (i.e. before, during, and after).
The role of BCAA's in exercise

The branched-chain amino acids (i.e. leucine, isoleucine and valine) constitute approximately one-third of skeletal muscle protein [53]. An increasing amount of literature suggests that of the three BCAAs, leucine appears to play the most significant role in stimulating protein synthesis [54]. In this regard, amino acid supplementation (particularly the BCAAs) may be advantageous for the exercising individual.

A few studies reported that when BCAAs were infused in humans at rest, protein balance increases by either decreasing the rate of protein breakdown, increasing the rate of protein synthesis or a combination of both [55,56]. Following resistance exercise in males it has been shown that the addition of free leucine combined with carbohydrate and protein led to a greater increase protein synthesis as compared to taking the same amount of carbohydrate and protein without leucine [57]. However, the majority of the research relative to leucine ingestion and protein synthesis has been conducted using animal models. Similar research needs to be conducted in healthy individuals engaging in resistance exercise.

BCAA ingestion has been shown to be beneficial during aerobic exercise. When BCAAs are taken during aerobic exercise the net rate of protein degradation has been shown to decrease [58]. Equally important, BCAA administration given before and during exhaustive aerobic exercise to individuals with reduced muscle glycogen stores may also delay muscle glycogen depletion [59]. When BCAAs were given to runners during a marathon it improved the performance of "slower" runners (those who completed the race in 3.05 h-3.30 h) as compared to "faster" runners (those who completed the race in less than 3.05 h) [60]. Although there are numerous reported metabolic causes of fatigue such as glycogen depletion, proton accumulation, decreases in phosphocreatine levels, hypoglycemia, and increased free tryptophan/BCAA ratio, it is the increase in the free tryptophan/BCAA ratio that may be attenuated with BCAA supplementation. During prolonged aerobic exercise, the concentration of free tryptophan increases and the uptake of tryptophan into the brain increases. When this occurs, 5-hydroxytryptamine (a.k.a. serotonin), which is thought to play a role in the subjective feelings of fatigue, is produced. Similarly, BCAAs are transported into the brain by the same carrier system as tryptophan and thus "compete" with tryptophan to be transported into the brain. Therefore, it is believed that when certain amino acids such as BCAAs are present in the plasma in sufficient amounts, it theoretically may decrease the uptake of tryptophan in the brain and ultimately decrease the feelings of fatigue [61,62].

Furthermore, there is also research to suggest that BCAA administration taken during prolonged endurance events may help with mental performance in addition to the aforementioned performance benefits [60]. However, not all research investigating BCAA supplementation has reported improvements in exercise performance. One such study [63] reported that leucine ingestion taken before and during anaerobic running to exhaustion (200 mg/kg of body weight) and during a strength training session (100 mg/kg of body weight) did not improve exercise performance. Reasons for discrepant results are not clear at this time, but at the very minimum, it seems apparent that supplementation with BCAAs does not impair performance.

Because BCAAs have been shown to aid in recovery processes from exercise such as stimulating protein synthesis, aiding in glycogen resynthesis, as well as delaying the onset of fatigue and helping maintain mental function in aerobic-based exercise, we suggest consuming BCAAs (in addition to carbohydrates) before, during, and following an exercise bout. It has been suggested that the RDA for leucine alone should be 45 mg/kg/day for sedentary individuals, and even higher for active individuals [53]. However, while more research is indicated, because BCAAs occur in nature (i.e. animal protein) in a 2:1:1 ratio (leucine: isoleucine: valine), one may consider ingesting ≥ 45 mg/kg/day of leucine along with approximately ≥ 22.5 mg/kg/day of both isoleucine and valine in a 24 hour time frame in order to optimize overall training adaptations. This will ensure the 2:1:1 ratio that appears often in animal protein [64]. It should not be overlooked that complete proteins in whole foods, as well as most quality protein powders, contain approximately 25% BCAAs. Any deficiency in BCAA intake from whole foods can easily be remedied by consuming whey protein during the time frame encompassing the exercise session; however, an attempt should be made to obtain all recommended BCAAs from whole food protein sources.
Conclusion

It is the position of the International Society of Sports Nutrition that exercising individuals need approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day. The amount is dependent upon the mode and intensity of the exercise, the quality of the protein ingested, and the status of the energy and carbohydrate intake of the individual. Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. An attempt should be made to obtain protein requirements from whole foods, but supplemental protein is a safe and convenient method of ingesting high quality dietary protein. The timing of protein intake in the time period encompassing the exercise session has several benefits including improved recovery and greater gains in fat free mass. Protein residues such as branched chain amino acids have been shown to be beneficial for the exercising individual, including increasing the rates of protein synthesis, decreasing the rate of protein degradation, and possibly aiding in recovery from exercise. In summary, exercising individuals need more dietary protein than their sedentary counterparts, which can be obtained from whole foods as well as from high quality supplemental protein sources such as whey and casein protein.
Abbreviations

g/kg/d = grams per kilogram of bodyweight per day

BCAAs = branched-chain amino acids
Competing interests

The author(s) declare that they have no competing interests.
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http://www.jissn.com/content/4/1/8 ]]> Nutrición Mintzberg http://foro.musclecoop.com/showthread.php?t=50809 Mejor proteína componentes/sabor sin azúcar... http://foro.musclecoop.com/showthread.php?t=50794&goto=newpost Mon, 06 Sep 2010 21:11:06 GMT Hola Ya que estoy muy desconectado del mundo de los suplementos os quería preguntar sobre la mejor proteína en componentes/sabor y sin azúcar o mínimo azúcar. La tomaría a media tarde o antes de irme a la cama y que tenga buen sabor, esto es primordial. Que sea de 1 kilo, por si no me gusta... Hola

Ya que estoy muy desconectado del mundo de los suplementos os quería preguntar sobre la mejor proteína en componentes/sabor y sin azúcar o mínimo azúcar.

La tomaría a media tarde o antes de irme a la cama y que tenga buen sabor, esto es primordial. Que sea de 1 kilo, por si no me gusta que no pierda mucho. Muchas gracias.

Déuuu. ]]> Nutrición fuentesss http://foro.musclecoop.com/showthread.php?t=50794 Libros sobre nutricion para entreno con pesas (sobretodo para volumen) http://foro.musclecoop.com/showthread.php?t=50786&goto=newpost Mon, 06 Sep 2010 12:09:14 GMT Bien, no quiero que me dejeis documentos de 3 o 4 paginas, la informacion basica la conozco, incluso algo mas avanzado, he probado dietas como la anabolica, UD2.0 y tal para secar y bueno, para subir de volumen se como hacerme una dieta "clasica", pero quiero profundizar mas en el tema y se que con libros se aprende mucho mas, al aprender el porque de las cosas, sobre culturismo hay un monton de libros de maneras de entrenar, y tambien de dietas de definicion y tal, pero de volumen no logro encontrar ninguno recomendado googleando y todo, por eso abro este hilo a ver si alguien me puede ayudar con libros que tengais leidos y sean recomendables bajo vuestro punto de vista

Gracias de antemano, saludos ]]> Nutrición MaX_87 http://foro.musclecoop.com/showthread.php?t=50786 sobre te verde http://foro.musclecoop.com/showthread.php?t=50781&goto=newpost Mon, 06 Sep 2010 10:43:22 GMT Tengo una duda... cuanto tiempo es necesario tener las hierbas a remojo en agua caliente para que toda la teina y antioxidantes pasen al agua ? tengo entendido que a partir de X minutos lo unico que pasa al agua es "sabor" y nada mas.

Pues eso hamijosss si alguien sabria decirme mas o menos cuanto tiempo es necesario para la teina y antioxidantes y asi me evito que sepa amargo jeje ]]> Nutrición koveras http://foro.musclecoop.com/showthread.php?t=50781 Hablemos de Guarrear... http://foro.musclecoop.com/showthread.php?t=50777&goto=newpost Mon, 06 Sep 2010 03:35:55 GMT *Hola, tengo una duda...* *Hoy dia me puse a guarrear y hacer burradas...solo mencionar ke me comi una porcion de torta selva negra,2 helados + una porcion de pizza y 1 paquete de galletas con leche chocolatada (tremendo no?), bueno esta claro ke para quien quiera mantener un peso una dieta y... Hola, tengo una duda...

Hoy dia me puse a guarrear y hacer burradas...solo mencionar ke me comi una porcion de torta selva negra,2 helados + una porcion de pizza y 1 paquete de galletas con leche chocolatada (tremendo no?), bueno esta claro ke para quien quiera mantener un peso una dieta y por lo menos algo de definicion esto no se debe hacer! ok pero ahora tengo me surge una duda:

Que es "mejor"? Guarrear con cosas azucaradas, dulces del tipo tortas, helados, galletas, etcc???

O guarrear con frituras del tipo hamburguesas, papatas fritas, pollo frito etc..?

Suponiendo que las primeras no aportan proteinas, ni son carbos complejos...me queda la duda "mejor" guarrear con lo segundo?? ]]> Nutrición CARLIT0S http://foro.musclecoop.com/showthread.php?t=50777 Desayuno pre carrera http://foro.musclecoop.com/showthread.php?t=50775&goto=newpost Sun, 05 Sep 2010 20:55:02 GMT Hola , que creeis que es lo mejor para desayunar si alrededor de 3/4 o una hora teneis que correr*? Anteriormente desayunaba 350ml de claras + 1 huevo entero + 100 gr de avena , pero raro era el dia que corria bien , me sentia muy pesado . Probe un tiempo batido de prote y vitargo , pero me... Hola , que creeis que es lo mejor para desayunar si alrededor de 3/4 o una hora teneis que correr*?

Anteriormente desayunaba 350ml de claras + 1 huevo entero + 100 gr de avena , pero raro era el dia que corria bien , me sentia muy pesado .

Probe un tiempo batido de prote y vitargo , pero me fue peor , me sentia sin fuerza y lo que es peor con muchisima hambre.

Asi que no se que desayunar , que puedo probar?

*Correr me refiero a preparar un 1500 , nada de cardio etc...
Saludos ]]> Nutrición Richie7 http://foro.musclecoop.com/showthread.php?t=50775 Ayuno Intermitente (IF): LA GUIA BÁSICA http://foro.musclecoop.com/showthread.php?t=50770&goto=newpost Sun, 05 Sep 2010 09:24:44 GMT *EL AYUNO INTERMITENTE: GUIA BÁSICA. * Imagen: http://img26.imageshack.us/img26/8575/leangainsjpeg.jpg (http://img26.imageshack.us/i/leangainsjpeg.jpg/) Uploaded with ImageShack.us (http://imageshack.us) Toda la información expuesta a continuación se ha traducido del Blog oficial... EL AYUNO INTERMITENTE: GUIA BÁSICA.

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Toda la información expuesta a continuación se ha traducido del Blog oficial del autor Martin Berckhan.

PROTOCOLO BÁSICO

Son 2 fases; 16 horas de ayuno, seguido de 8 horas de alimentación. Dentro de esta ventana de 8 horas, la mayoría suele hacer 3 comidas, aunque no es una cifra invariable.

En función del día (entrenamiento o descanso) se come de forma distinta.

Dias de entrenamiento: carbohidratos altos, proteína alta, grasas bajas.
Dias de descanso: carbohidratos bajos, proteína alta, grasa alta.

Esta estructura puede variar en función del objetivo de cada uno, de su edad, grasa corporal, niveles de actividad... Como todo, las dietas son individualizadas.

La mayoría utiliza este método para quemar grasa a la vez que mantienen el músculo, pero también hay quienes buscan incrementar su masa muscular. Sea cual sea el objetivo, hay unos principios nutricionales a seguir.

PRINCIPIOS NUTRICIONALES

Dias de entrenamiento: Romper el ayuno con carne, verdura y una fruta. Si se va a entrenar en breve (2-3 horas) se añaden carbohidratos en forma de almidón (arroz, patatas, pan integral...). Que sea una comida mediana que represente un 25% del total calórico. Después de entrenar viene la comida mas grande del día; esta debe ser alta en carbohidratos (en su mayor parte complejos, pero se puede añadir una pequeña cantidad de simples) y baja en grasa. Esta comida debe representar entre el 50 i el 65% del total calórico del dia.

Dias de descanso: se comen menos calorías que en los días de entrenamiento. La cantidad de carbohidratos se reduce, y se come principalmente carne, verduras y frutas fibrosas. A diferencia del día de entreno, la primera comida es la mas grande calóricamente (al menos un 40% del total calórico diario). Perfectamente se pueden comer 100gr de proteína en esta comida.

En la última comida del dia (tanto en día de descanso o entreno): Debe estar formada por proteína de digestión lenta; huevo, queso cottage (con base de caseína). La carne y el pescado también son válidos si se añade alguna fuente de fibra (agregando verduras o suplementos). La finalidad de esta última comida es mantenerte lo mas lleno posible durante el ayuno y asegurar que el músculo reciba una amplia oferta de aminoácidos hasta la próxima comida.

Elección de las fuentes: los alimentos enteros y no procesados siempre tienen prioridad sobre los alimentos procesados o líquidos, a no ser que la circunstancia lo exija. “Las calorías se mastican”, pero hay momentos como el post-entreno, donde la comida en volumen puede ser tan calórica, que es beneficioso hacerla de forma líquida o pastosa.

LOS HORARIOS

Para los que entrenan de tarde; las 8 horas de alimentación suelen ser de 14:00 a 22:00h. Siendo la primera comida de pre-entreno, una de post-entreno (la mas fuerte) y una última a base de proteína de digestión lenta (también pueden haber carbohidratos, en función del objetivo).
Para los que entrenan de mañana; las 8 horas pueden trasladarse de 8h a 16h. Y si entreno en ayunas? A continuación expondremos este caso.

ENTRENAR EN AYUNAS

El autor recomienda ingerir 10gr de BCAA antes del entrenamiento. Esta comida no se tiene en cuenta dentro de la fase de alimentación. El consumo de amionácidos pre-entrenamiento tienen la finalidad de estimular la síntesis de proteina y el metabolismo. Entonces, la fase de alimentación de 8 horas se inicia con la comida post-entrenamiento (la mas grande calóricamente).

Ejemplo de horario:

11.30-12 AM o 5-15 minutos antes del entrenamiento: 10 g de BCAA
01.12 PM: Entrenamiento*
13:00: cena post-entrenamiento (comida más grande del día).*
16:00: segunda comida.*
21:00: la última comida antes del ayuno.

En el caso que se entrene aun mas temprano, y no se pueda comer hasta mas tarde, se recomienda este protocolo:

6 a.m.: 5-15 minutos antes del entrenamiento: 10 g de BCAA.
6-7 PM: Entrenamiento.
8 am: 10 g de BCAA.
10 horas: 10 g de BCAA
01.12 PM: La "verdadera" comida post-entrenamiento (comida más grande del día). Inicio de la alimentación de 8 horas.
8-9 PM: la última comida antes del ayuno.

LA COMIDA PRE-ENTRENAMIENTO

Es la mas común y preferible para la mayoría de personas, ya que muchos prefieren sentirse llenos (aunque solo sea psicológicamente) antes de entrenar. Debe contener el 20-25% del total calórico del dia.

14h PM o alrededor de almuerzo / mediodía: Pre-entrenamiento
16-17h PM: Para entrenar deben pasar un par de horas después de la comida pre-entrenamiento.
18h PM: comida post-entrenamiento (comida más grande).
21h PM: la última comida antes del ayuno.

SI EL POST-ENTRENO COINCIDE CON LA ÚLTIMA COMIDA

Es un ejemplo típico para los que rebajan de tarde, y por lo tanto, entrenan a última hora del día.

14h PM: primera comida pre-entrenamiento (25% del total calórico)
17h PM: segunda comida pre-entrenamiento (25% del total calórico)
21h PM: última comida y post-entreno (50% del total calórico)

PUNTOS CLAVE

Durante el ayuno se pueden consumir bebidas sin calorías. Como por ejemplo el café (la cafeína ayuda a estar mas despejados), el te verde, o similares.

El ayuno es el mejor momento para ser productivos y hacer cosas. SI te mantienes activo, raramente vas a sentir hambre.

La frecuencia de comidas durante la fase de alimentación es irrelevante. Sin embargo, la mayoría prefiere las 3 comidas.

La ventana de alimentación debe mantenerse mas o menos de forma constante, debido a la oclusión hormonal de los patrones de comida. Tener un patrón regular ayudará a que cada vez tengamos menos hambre en el ayuno, y nos venga cerca de la primera comida habitual.

En ciertos casos, hay personas que les gusta cenar fuerte los días de descanso, y que la última comida se la mas potente. No hay problema en hacerlo, pero de ser así, hay que reducir calóricamente las 2 comidas previas a la última.

Los macronutrientes y la ingesta de calorías son siempre re-ciclados durante la semana. Los detalles de estos dependen del objetivo individual: perder grasa, recomposición corporal, o ganar masa.

Para maximizar la pérdida de grasa (y sobretodo para aquellos que tienen grasa antigua acumulada de hace años) es recomendable realizar ejercicio de bajo impacto durate el ayuno. El ejemplo mas típico es caminar durante 45-60 minutos sobre las 100 pulsaciones por minuto. Si se quiere potenciar el efecto, añadir cafeína o algún quemador que contenga Yohibina.

LOS SUPLEMENTOS

Los mas recomendados son un multivitamínico, aceite de pescado, Vitamina D y calcio adicional (a menos que se consuman lácteos de forma regular). BCAA también, sobretodo si el entrenamiento es en ayunas.

EL AYUNO Y LA PERDIDA DE GRASA

Como puede el ayuno intermitente apuntar selectivamente a la grasa corporal vieja o rebelde de manera mas efectiva que otras dietas? Para eliminar esta grasa, necesitamos activar los receptores B2-A2.

1. El IF aumenta los niveles de catecolaminas.

2. Aumenta el flujo de sangre en la zona abdominal, lo que significa que las catecolaminas lo tendrán mas fácil para llegar a los puntos difíciles de “secar”.

3. Los bajos niveles de insulina alcanzados durante el ayuno inhiben los receptores A2.

4. Las investigaciones indican que el estado ideal de la quema de grasa se alcanza después de 12-18 horas de ayuno. Junto con altos niveles de catecolaminas, el aumento del flujo sanguíneo en las zonas rebeldes, y la insulina baja para los receptores A2. Digamos que este tiempo es la “zona de oro” para la quema de grasa vieja.

Estrategias para combatir la grasa antigua:

1. El ayuno intermitente. Lógico, no?
2. Augmentar la actividad durante el periodo de ayunas. Las actividades como caminar durante el periodo de 12-16 horas de ayuno es las mas efectiva.
3. Suplementos. Aunque se puede conseguir sin termogénicos, antagonistas de los receptores Alfa-2 como la yohimbina pueden acelerar el proceso.

La cafeína es un termogénico económico y de uso bastante común. Si eres un bebedor de café habitual, serás capaz de consumir mas cantidad (600mg). Para los que quieran ir mas allá, agregar yohimbina antagonista Alfa-2 o un suplemento que lo contenga. Tomar 0,2mg / kg de peso corporal poco antes del cardio en ayunas o durante el ayuno.

La mayoría de quemadores comerciales tienen 3gr de yohimbina por cápsula. Lo que significaría 5 cápsulas para alcanzar niveles similares. Aunque muchos indican no excederse de 4 cápsulas diarias, es mas prudente empezar con 1-2 e ir subiendo la dosis hasta valorar los efectos sobre uno mismo.

Hay que tener en cuenta que la insulina elimina los efectos de la yohimbina sobre la inhibición de los receptores Alfa-2. Por lo tanto, hay que tomarla solo en ayunas y nunca entre comidas. Tampoco es buena idea empezar de golpe tomando los 0,2mg / kg de peso corporal. Hay que ir aumentando poco a poco.

Una persona de 80kg podría empezar con el siguiente protocolo:

7 a.m.: 12 mg de yohimbina.

9 horas: 12 mg de yohimbina.

9 a.m.-10 a.m.: 45 a 60 minutos a pie.

11 horas: 12 mg de yohimbina.

13:00: una comida.

OTROS BLOG'S CON INFORMACIÓN ACERCA DEL IF:

http://somatotropina.blogspot.com/ ]]> Nutrición ZeRo http://foro.musclecoop.com/showthread.php?t=50770 Batido sustituto de comida: ¿Aislado, concrentrado o caceina? http://foro.musclecoop.com/showthread.php?t=50768&goto=newpost Sat, 04 Sep 2010 18:18:35 GMT Supongamos que quiero hacer una *comida a base de batido* a mitad de tarde. Sería protes+ grasas buenas, después 3 horas mas tarde haría una comida sólida. *Que tipo de batido sería el ideal?* Concentrado de suero, aislado o Caceína? Supongamos que quiero hacer una comida a base de batido a mitad de tarde. Sería protes+ grasas buenas, después 3 horas mas tarde haría una comida sólida. Que tipo de batido sería el ideal? Concentrado de suero, aislado o Caceína? ]]> Nutrición aaronher http://foro.musclecoop.com/showthread.php?t=50768