All people like strong and healthy muscles. And if you're constantly and regularly exercise, your muscles are constantly in the process of growth and development. Athletes and researchers are experimenting for a long time with methods of increasing of muscle growth. These days one of the most popular ways to speed up muscle growth is the use of eiweiss shake during and after workouts. This drink is rich in protein from whey, egg or plant products.
Studies have confirmed the positive effects of their use, and special interest in eiweiss shake, which includes amino acid leucine the indispensable and necessary component for muscle growth. Articles published in the Journal of Clinical Nutrition; show how drinking leucine affect protein synthesis, muscle growth and recovery of athletes.
These studies help us to understand and apply the mechanisms of muscle growth, says expert of the American Society of Power, Dr. Shelley McGuire. Our body works together and it is logical, that the growth of muscles need a regular load of a good food.
In the first study, researchers led by Stuart Phillips of McMaster University (Canada) have studied whether protein synthesis changes in muscle after exercise, depending on the diet. Will it be better to eat one large dose of protein (25 g) or to decrease protein gradually: 10 times of 2.5 g after a workout?
The participants (8 men with an average age of 22 years) after a workout of 8 sets with 8 reps in the simulator for leg bending, seated in turn, tested the two power supply circuit. It was found that for increase in protein synthesis in muscle a large portion of the protein immediately after your workout is more effective than the gradual use of 10 small doses.
In the second study, led by Ste¬fan Pasi¬akos of the Research Institute of Environmental Medicine U.S. Army soldiers (7 men and 1 woman with an average age of 24 years) during a workout on a stationary bike they used a protein shake containing 10 grams of protein and 1.87, or 3.5 grams of leucine.
It was found, that the use of second shake enriched with leucine protein synthesis took place on 33% more active in the muscle than drinking eiweiss shake low in leucine.
That means in terms of muscle growth, it is better to drink a protein shake immediately after your workout and give preference to leucine containing shakes, noted the researchers.
We must not forget that eiweiss shake cannot replace a healthy eating and serves only to accelerate the process of protein synthesis and muscle growth. For many fans the amount of protein that they receive with daily food is enough for the muscles.
Remember:
• Excessive consumption of protein leads to accumulation of the product of protein metabolism in the body - uric acid can cause gout and kidney stones.
• Daily requirement for leucine, depending on the lifestyle is 6-15 g, and an excess of leucine may increase the amount of ammonia in the body.
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These days one of the most popular ways to speed up muscle growth is the use of eiweiss shake during and after workouts. This drink is rich in protein from whey, egg or plant products.
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