Из книги Макдональда The protein book.
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The pre-workout meal
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- The pre-workout meal encompasses anything eaten by an athlete 1-4 hours before a workout or competition. The primary goal of this meal (beyond being part of an athlete’s daily nutrition) is to ensure optimal levels ofmusclc and liver glycogen as well as blood glucosc; this is all meant to optimize performance during the training session orcompetition. Protein, fat and fiber should generally be part of this meal as it really represents a normal meal in the athlete's daily regimen. In general, the pre-workout meal
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hould not be skipped if optimal performance is the goal. There are a few exceptions to this, however.
A major exception to this is an athlete who is on the edge of not making weight for a competition and who must weigh in with minimal food in their system. Assuming that there is sufficient time between weigh-in and competition, an athlete in this situation should eat something immediately after weighing in to ensure optimal blood glucose levels and hydration for competition.
Additionally, endurance athletes occasionally perform lower-intensity endurance training in a fasted state in an attempt to improve their body's utilization of fat for fuel and drive further endurance adaptations. Similarly, bodybuilders and others often perform low- intensity aerobic activity (generally first thing in the morning) without eating in an attempt to lose fat: whether fasted cardio actually generates greater fat loss is debatable and beyond the scope of this book. However, very low intensity (aerobic) workouts generally don't require as much attention to pre-workout nutrition as higher intensity workouts such as weight training or higher intensity conditioning workouts.
The final exception, and I'll discuss this further below, has to do with athletes who must train first thing in the morning. It's often unrealistic to consume a whole food meal one or more hours before early morning training without having to get up so early as to interrupt sleep and recovery. Depending on how long an athlete has between waking up and their first training session of the day, a true pre-workout meal may or may not be realistic. With an hour or more before training, a small solid or liquid meal may be possible. With less than an hour, only immediate pre-workout nutrition (discussed in the next section) may be viable.
In terms of pre-workout meals, most of the research done to dale has focused on endurance athletes and has examined the impact of carbohydrate and/or dietary fat on performance with little to no research examining protein consumption (3). Little has looked at the impact of the pre-workout meal on strength/power athletes.
A mixed meal, containing carbohydrate, protein, fiber and some fat is generally ideal here with the amount of food eaten being larger the further away from training the meal is consumed. An athlete eating 4 hours before a training session or competition should consume more food than one having their pre-workout meal 1-2 hours before a workout.
This is simply to avoid stomach upset and provide adequate time for digestion. Additionally, the closer to training that the pre-workout meal falls, the more easily digesting foods that should be consumed.
I want to mention that athletes differ in how well they perform with food in their stomach, some seem to do well with a full stomach while others do not; a lot of this depends on how close to training the meal is eaten and liquids may work better if the meal is eaten very clo of performance, energy levels, etc.
As mentioned above, athletes who are forced to train first thing in the morning (who may not have several hours to cat beforehand) may or may not be able to consume a true prc- workout meal at all. With an hour or more prior to training, a prc-workout meal can generally be consumed: athletes will probably want to focus on liquid nutrition to avoid stomach upset. Even a small amount of carbs and protein (i.e. a glass of skim milk or a carbohydrate/protein drink) can boost blood glucose and provide amino acids to improve both performance and adaptation to training. In the ease of an early morning w'orkout where there's no time for even a small pre-w'orkout meal, an athlete should ensure appropriate immediate pro-, during* and post-w'orkout nutrition.
Consumption of anywhere from 1.1*4.5 g/kg (0.5*2 g/lb) of carbohydrates 1-4 hours before w'orkouts has been rccommcndcd to optimize musclc and liver glycogen levels. As mentioned above, the major determinant of how' large the meal can or should be is the length of time between the meal and the w'orkout. So, a meal eaten 3*4 hours before training might contain a full 3.0*4.5 g/kg (1.5*2 g/lb) of carbohydrates, a meal 1 hour before w'orkout might contain 1.1*2.2 g/kg (0.5-1 g/lb) of carbohydrate.
It's important to note that these recommendations w'cre originally determined for endurance athletes who arc typically doing very extensive (multiple hours) of training: strcnglh/pow'cr athletes or endurance athletes doing shorter workouts are unlikely to require as much carbohydrate in the prc*workout meal. Using the lower ranges of recommendations may be more appropriate in this situation.
An additional issue to consider in deciding on optimal amounts of prc*workout nutrients is the nature of the workout. As the volume or intensity of the w'orkout goes up, the pro* w'orkout meal should become larger; as workout intensity or volume decreases, the pro* w'orkout meal can decrease in size. Again, a possible exception would be long*duration low-intensity aerobic training (i.e. a 1-2 hour easy spin by a cyclist) but even there, blood glucose and liver glycogcn can become limiting and ensuring optimal stores with a proper pre-w'orkout meal can help to avoid bonking and performance loss.
Along with carbohydrates, protein should also be consumed although few guidelines exist. In fact. I'm only aware of one study that has looked at the topic at all and it examined the impact of BCAAs more than protein per sc. That study compared the impact of BCAAs (approximately 10 grams of BCAAs along with 12 grams of milk protein, 30 grams of carbohydrate and a trivial amount of fat) to the same drink without BCAAs and more milk rotcin. The drinks were given 90 minutes before a one- hour run. The consumption of the BCAAs prevented testosterone and GH from falling following the run (4).
For the most part, the pre-w'orkout meal should simply be considered a normal meal in the first place. So it should contain similar amounts of protein to any other meal consumed during the day. How much protein that will end up being will, of course, depend on the athlete's total daily protein intake. The greater the daily protein intake, the larger the amount ofprotein that will be consumed at this meal.
On average, the pre-w'orkout meal might contain anywhere from 20-40 grams of protein although much smaller or larger athletes might find that this meal will contain more or less than this. I'd note that, on average, endurance athletes would typically be consuming less total protein and relatively more carbs at this meal compared to a strength/power athlete.
This primarily rcflccts the overall difference in daily diet for the different athletes due to the different physiologic demands of their sport. In addition, some amount of fat, depending of course on daily caloric requirements and intake would also be consumed here, along with a fiber sourcc such as fruits or vegetables.
As mentioned above, in addition to being smaller overall, the closer this meal is eaten to the workout, the more easily digested it should be. Fat intake would be lowered and slowly digesting high-fiber items would be omitted to avoid stomach upset. A meal consumed 3*4 hours before training should pose no real problems in this regards but a meal consumed only an hour before training could causc problems due lo the presence of food in the stomach during intense training.
Немедленное питание перед тренировкой
Table 2: Immediate Pre-workout nutrition recommendations
Prolein Carbohydrate
Endurance 0.15-0.25 g/kg 1.0 g/kg
Strength/power 0.3-0.5 g/kg* 0.3-0.5 g/kg
* Half of this value, or 0.15-0.25 g/kg ofEAAs could be used instead
Во время тренировки рекомендаций по питанию
Table 3: During workout nutrition recommendations
Endurance
Protein
8-15 g/hour whey protein
Carbohydrate
30-60 g/hour dextrose alone OR 45-70 g/hour dextrose plus fructose
Strength/power
12-15g/hour w'hey protein
30-45 g/hour dextrose or sucrose
Table 3 below shows recommended amounts of nutrients to be consumed during training. The amounts listed below would be mixed in 32-36 oz of water and sipped throughout the workout at a rate of 8*9 oz every 15 minutes.
Note: Carbohydrates such as maltodcxtrin, maltose or sucrose can be used in place of dextrose if desired or better tolerated by the athlete. As well, soy could be used in place of whey.
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Table 4: Post workout nutrition recommendations
Protein Carbohydrate
Endurance 0.15-0.35 g/kg 1-1.85 g/kg
Strength/power 0.3-0.5 g/kg 0.3-1.5 g/kg
The ideal protein post-workout is unknown although emerging data suggests that a slower protein such as casein or a mixture of fast/slow proteins such as MPI (or a half and half mixture of casein and whey) might be ideal. Carbohydrate sources ranging from dextrose to maltodextrin (a long chain polymer of glucose) with some fructose (to refill liver glycogen, important for overall anabolism) can be consumed. Waxy maize starch (commercially sold as Vitargo) may be beneficial for athletes who need to maximize glycogen synthesis between two workouts which are very close together although 1 tend to doubt it has much benefit for athletes training only once per day (where maximum rates of glycogen resynthesis are not required).
Athletes who prefer to consume whole food following training should generally pick somewhat more easily digested foods such as lower fat protein (chicken, fish, low fat red meat) along with higher GI carbohydrates (potato, breads, rice, etc.).
The range for carbohydrate intake post-workout is necessarily large due to the differences in the types of workouts that might be included in the above categories. The values above are given in an attempt to cover the myriad possibilities that might come up and I want to discuss some of those eventualities here (111 address this issue in more detail in Chapter 13).
Following endurance workouts, carbohydrate amounts would be chosen depending on the extent of the workout (longer and/or more intensive workouts would require more carbohydrate) along with how rapidly the athlete needed to replenish glycogen. An athlete training once per day could go with the lower amounts of carbohydrate so long as sufficient carbohydrate is consumed over the next 24 hours. An athlete who needed to train again later that same day would want to consume larger amounts of carbohydrates to maximize the immediate resynthesis of glycogen.
How much protein is consumed will tend to depend on the size of the athlete and total amount of protein being consumed per day. A smaller female endurance athlete consuming the low end of my daily protein recommendations (1.3 g/kg) may only consume 0.15 g/kg of protein post*workout to ensure that sufficient amounts can be consumed at other meals while a larger male athlete consuming the high*end recommendations of 2.0 g/kg may go with the larger amount of protein following training.
Workout intensity or duration plays a role here as well, relatively longer and/or more intensive workouts would tend to require larger amounts of protein following training than shorter and/or lower intensity workouts. Running, because of its higher impact nature (compared to other endurance sports) tends to cause more muscle damage as well, proportionally more protein might be needed after running workouts compared to sports such as cycling, swimming, rowing, etc. This has not been studied to my knowledge.
For strength/power workouts, the choice of post*workout carbohydrate amount depends on the nature of the workout (volume and type of training) along with the goals of the workout. The larger the volume of work in the glycolytic range (work bouts ranging from roughly 30*90 seconds), the more glycogen that is used and the more it will be necessary to replenish glycogen following training. An athlete performing a large amount of bodybuilding type of work would require more carbohydrates following training than an athlete performing lower repetition "neural" training.
Additionally, an athlete looking for maximal gains in body mass would tend towards the higher amounts of both protein and carbohydrate after training when compared to an athlete who was simply trying to maintain body weight (or explicitly avoid mass gains); the latter athlete would consume relatively less carbohydrate (and possibly less total protein as well).
Athletes performing other types of strength/power workouts such as sprinting or plyometrics will have to use a bit of trial and error to determine how many carbohydrates they need following training. In general, the shorter the work bouts (less than 30 seconds), the less glycogen that will be depleted: hence less carbohydrates will be necessary. As above, the more work done in the time range of 30*90 seconds, the more glycogen that will be used and the more carbohydrates should be consumed following training.
Таблица 4: Рекомендации после тренировки питания
Белок Углеводы
Износостойкость 0.15-0.35 г / кг 1-1.85 г / кг
Сила / мощность 0,3-0,5 г / кг 0,3-1,5 г / кг
Идеальный протеин после тренировки неизвестна, хотя появляются данные свидетельствуют о том, что более медленный белок, такие как казеин или смесь быстро / медленно белков, таких как MPI (или половина и половина смеси казеина и сыворотки) может быть идеальным. Источниками углеводов в пределах от декстрозы до мальтодекстрин (полимер с длинной цепью глюкозы) с некоторыми фруктозы (пополнить гликоген печени, важные для общего анаболизма) может быть потреблен. Восковой кукурузный крахмал (коммерчески продается как Vitargo) могут быть полезны для спортсменов, которым необходимо максимально увеличить синтез гликогена между двумя тренировками, которые очень близко друг к другу, хотя 1, как правило, сомневаюсь, что это имеет много пользы для подготовки спортсменов только один раз в день (где максимальные ставки гликоген ресинтез не требуется).
Спортсмены, которые предпочитают потреблять всю пищу следующей тренировки должны вообще выбрать несколько более легко усваиваемые продукты, такие как снижение белка жира (курица, рыба, с низким содержанием жира красного мяса), наряду с более высоким углеводов GI (картофель, хлеб, рис и т.д.).
Диапазон для приема углеводов после тренировки обязательно большой из-за различий в типах тренировок, которые могут быть включены в вышеуказанные категории. Значения выше приведены в попытке охватить мириады возможностей, которые могут возникнуть, и я хочу, чтобы обсудить некоторые из этих случайностей здесь (111 рассмотреть этот вопрос более подробно в главе 13).
После тренировок на выносливость, углеводные суммы будут выбраны в зависимости от степени тренировки (больше и / или более интенсивных тренировок потребуется больше углеводов) вместе с тем, как быстро спортсмен нужно пополнить запасы гликогена. Тренировки спортсмен один раз в день может пойти с меньшими количествами углеводов так долго достаточным содержанием углеводов потребляется в течение следующих 24 часов. Спортсмен, который нужно тренироваться позже в тот же день хотели бы потреблять большее количество углеводов, чтобы максимизировать немедленную ресинтез гликогена.
Сколько белка потребляется будет, как правило, зависит от размера спортсмена и общее количество белка, потребляемого в день. Меньшая женский выносливость спортсмен потребляя низкий конец моих ежедневных рекомендаций белка (1,3 г / кг) может только потреблять 0,15 г / кг белка пост * тренировки, чтобы обеспечить достаточное количество можно употреблять в других приемов пищи в то время как больше мужчин спортсмен, потребляющих высокий * конец рекомендации 2,0 г / кг может пойти с большим количеством белка следующей тренировки.
Интенсивность тренировки или длительность играет роль здесь также, относительно длиннее и / или более интенсивных тренировок будет, как правило, требуют больших количеств белка, чем следующие тренировки более короткими и / или ниже интенсивности тренировок. Бег, из-за его более высокой ударной природы (по сравнению с другими видами спорта на выносливость), как правило, вызывают больше повреждение мышц, а также, пропорционально больше белка может потребоваться после выполнения тренировок по сравнению с такими видами спорта, как езда на велосипеде, плавание, катание на лодках и т.д. Это не было изучал, насколько мне известно.
Для силовых тренировок / питания, выбор пост * количества тренировки углеводов зависит от характера тренировки (объема и типа обучения) наряду с целями тренировки. Чем больше объем работы в диапазоне гликолиза (рабочие поединки в диапазоне от примерно 30 * 90 секунд), тем больше гликоген, который используется и тем больше будет необходимо пополнить запасы гликогена следующей тренировки. Спортсмен выполняет большое количество бодибилдингу вида работ требует больше углеводов, чем в результате обучения спортсмена, выполняющего более низкое повторение "нейронную" обучение.
Кроме того, спортсмен ищет максимальных успехов в массы тела будет иметь тенденцию к более высоким количеством белка и углеводов после тренировки, когда по сравнению с спортсмена, который просто пытается поддерживать вес тела (или явно избежать массовых прибыли); последний спортсмен будет потреблять относительно меньше углеводов (и, возможно, менее всего белка, а).
Спортсмены, выполняющие другие виды силы / силовых тренировок, таких как бег на длинную дистанцию или плиометрикой придется использовать немного проб и ошибок, чтобы определить, сколько углеводов они нуждаются в результате обучения. В общем, тем короче рабочие поединки (менее 30 секунд), тем меньше гликоген, который будет истощен: следовательно, меньше углеводов будет необходимо. Как и выше, тем больше работа во временном диапазоне от 30 * 90 секунд, тем больше гликоген, который будет использоваться, и больше углеводов следует употреблять в результате тренировки