Μια πολυ καλη ερευνα που δημοσιευτηκε στι 9 του μηνα, σχετικα με το γευμα πριν τον υπνο, τη χονεψη της πρωτεινης και τη βελτιωση της αναρρωσης.
Συμπερασματικα ειναι η πρωτη ερευνα που δειχνει οτι πρωτεινη που λαμβανεται πριν τον υπνο χονευεται και απορροφαται αποτελεσματικα, και επομενως διεγειρει την πρωτεινοσυνθεση, βελτιωνει την ισορροπια πρωτεινης σε ολο το σωμα μετα απο ασκηση, και την αναρρωση κατα τη διαρκεια της νυχτας.
------
Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery
Res, Peter T.; Groen, Bart; Pennings, Bart; Beelen, Milou; Wallis, Gareth A.; Gijsen, Annemie P.; Senden, Joan M.G.; van Loon, Luc J.C.
Introduction: The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated. We assessed the impact of protein ingestion immediately prior to sleep on digestion and absorption kinetics and protein metabolism during overnight recovery from a single bout of resistance type exercise.
Methods: 16 healthy young males performed a single bout of resistance type exercise in the evening (20:00) after a full day of dietary standardization. All subjects were provided with appropriate recovery nutrition (20 g protein, 60 g carbohydrate) immediately after exercise (21:00). Thereafter, 30 min prior to sleep (23:30 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g specifically produced intrinsically [1-13C]phenylalanine labeled casein protein. Continuous intravenous infusions with [ring-2H5]phenylalanine and [ring-2H2]tyrosine were applied with blood and muscle samples collected to assess protein digestion and absorption kinetics, whole-body protein balance and mixed muscle protein synthesis rates throughout the night (7.5 h).
Results: During sleep casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels which were sustained throughout the remainder of the night. Protein ingestion prior to sleep increased whole-body protein synthesis rates (311+/-8 vs 246+/-9 ~mol[middle ***]kg-1[middle ***]7.5 h -1) and improved net protein balance (61+/-5 vs -11+/-6 [mu]mol[middle ***]kg-1[middle ***]7.5 h -1) in the PRO vs PLA experiment, respectively; P<0.01). Mixed muscle protein synthesis rates were ~22% higher in the PRO vs PLA experiment, which reached borderline significance (0.059+/-0.005 vs 0.048+/-0.004 %[middle ***]h-1; P=0.05).
Conclusion: This is the first study to show that protein ingested immediately prior to sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise, overnight recovery.
Bookmarks