Urýchľuje srvátkový proteín regeneráciu svalstva po cvičení?

Martin Mikláš L, Powerlifting, Výživa 6841 Comments

Brown, Stevenson a Howatson zisťovali efekt srvátkového hydrolyzátu proteínu sledovaním markerov u fyzicky aktívnych atlétiek po cvičení.

Ako táto štúdia prebiehala?

Subjekty podstúpili tréning zložený z 15×30 šprintov s 60 s pauzou medzi šprintami. Každý šprint obsahoval rýchle spomalenia(decelerácie) každých 10 metrov. Tri dni za sebou subjekty konzumovali 40 g isokalorického sacharidu alebo srvátkový proteín. Takisto subjekty dodržiavali rovnakú diétu 1 deň pred a 4 dni po testovaní.

Spôsoby porovnania hodnôt

  • Hladina kreatínkinázy z krvných vzoriek
  • Subjektívne hodnotenie svalovice na VAS(vizuálnej analógovej škále) počas drepu(bez závažia) do 90 stupňov.
  • Tlaková bolestivosť s digitálnym algometrom na m. rectus femoris, vastus medialis, gastrocnemius
  • Flexibilita hamstringov, testom sit and reach(sed a dotyk)
  • Hodnoty výskokov: counter movement jump(výskok v stoji), drop jump( skok z 30 cm boxu do maximálneho výskoku)
  • Sila maximálnej izometrickej kontrakcie(MVIC) extenzií kolien
  • Čas šprintu na 30 m.

Výsledky

Flexibilita po cvičení bola znížená v obidvoch skupinách. Vyvrcholila po 48 h, obnovila sa po 72 h iba v proteínovej skupine.

Potréningová svalová bolesť(svalovica) bola po cvičení zvýšená, vyvrcholila po 48 h, ale stále bola zvýšená aj po 72 h bez rozdielov medzi skupinami.

Tlaková bolesť bola znížená po cvičení, ktorá vyvrcholila po 24 h, obnovila sa po 72 h bez rozdielov medzi skupinami.

Hladina kreatínkinázy sa rýchlejšie znižovala v proteínovej skupine, čo malo za následok rýchlejšiu regeneráciu poškodených svalov.

Čo z toho vyplýva?

Konzumovaním 40 g proteínu po cvičení a tri dni potom zrýchli obnovu(navrátenie) sily a flexibility.

 

 

Zdroje: https://www.ncbi.nlm.nih.gov/pubmed/29106812

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