Nutrition
The reader has probably heard about glutamine and may have wondered whether it is a supplement they should invest their money in. Since many exercisers have a limited budget for supplements, they naturally want to be sure that every cent they spend on supplements contributes to the desired results. This article will look at the different effects of glutamine and use recent studies to show how glutamine can influence training results. The reader should then have sufficient information to decide for themselves whether glutamine is a suitable supplement for them.
The effects of glutamine on the immune system
Every time you go to the gym and complete a strenuous training session, this places a heavy burden on the immune system. This is especially the case when you train with heavy weights or do HIIT cardio workouts, as this type of training is very demanding on the body, both in terms of the muscles and the central nervous system.
If the immune system is functioning at a reduced capacity, then the risk of infection and illness, which can lead to an interruption in training, is significantly increased.
A study published in the Nutritional Journal investigated the effect of oral glutamine administration in long-distance runners and rowers during the seven days following training compared to a non-training control group. It was observed that the subjects who exercised showed a 20% reduction in plasma glutamine levels, an increase in white blood cell count and a reduction in lymphocytes. The subjects who exercised and took oral glutamine showed a better ratio of T helper cells to T suppressor cells and also had a lower rate of infections.
This study suggests that glutamine supplementation after intense, exhaustive exercise may improve the immune system's ability to cope with the stress caused by exercise.
The effects of glutamine on replenishing glycogen stores after exercise
The second thing glutamine can help with is post-workout glycogen resynthesis. Immediately after a workout with weights, muscle glycogen stores are depleted, which is why it is extremely important to eat your post-workout meal as soon as possible after your workout.
The quicker you can replenish the glycogen stores in your exercised muscles, the quicker you will recover from your last training session, meaning you will be ready to hit the gym for your next training session sooner.
Scientists from the Department of Anatomy and Physiology in the UK reported that adding 8 grams of glutamine to 330 ml of a glucose polymer solution drunk by volunteers after an exhaustive training session increased plasma glutamine concentrations and also increased body-wide non-oxidative glucose utilization by 25%.
So by adding glutamine to your post-workout shake, you can indeed speed up the post-workout recovery process, which will not only make you feel better immediately after your workout, but also increase your ability to build more muscle tissue over time.
Glutamine as an indicator of and protection against potential overtraining
Overtraining is closely related to recovery, as if you do not recover sufficiently from your training sessions on a regular basis, you will eventually enter a state of overtraining.
While inadequate recovery after a single training session only has short-term effects, regular inadequate recovery can easily become a real problem.
A study published in the American Journal of Clinical Nutrition looked at glutamine as an indicator of overtraining and found that athletes suffering from overtraining had glutamine plasma levels that were below normal for several months or even years.
This research suggests that oral glutamine supplementation can prevent glutamine plasma levels from falling sharply over such a long period of time, potentially reducing the risk of overtraining.
Furthermore, this study shows that if you are looking for a way to determine if you are in a state of overtraining, a determination of current glutamine plasma levels could be an indicator to use.
The effects of glutamine on growth hormone secretion
Another way in which glutamine could prove beneficial for athletes, particularly strength athletes and bodybuilders, is by increasing growth hormone levels in the body. Human growth hormone is one of the primary hormones involved in building new muscle mass. For this reason, doing anything to increase the levels of this anabolic hormone is a very good way to achieve better results in terms of muscle building.
In a study published in the American Journal of Clinical Nutrition, conducted on nine healthy volunteers, it was shown that 90 minutes after oral ingestion of glutamine, circulating growth hormone levels and plasma bicarbonate levels were increased. Although this increase was not extremely significant, any increase in growth hormone levels will promote muscle growth.
Conclusion
All of these points show that glutamine is an effective tool that can be used to increase training performance. Many products available on the market contain other ingredients in addition to glutamine and can therefore have potential benefits in addition to those mentioned above. But even on its own, glutamine is already a very helpful product that represents a good investment.
http://www.bodybuilding.com/fun/how-glutamine-benefits-training.htm
Carbohydrate supplements: applications for muscle growth, regeneration and performance
Source: https://www.muscleandstrength.com/expert-guides/carb-supplements
Carbohydrates are often overlooked when creating a nutrition plan. In this guide, you will learn what carbohydrate supplements are, how they can benefit your goals and how to use them for optimal results.
This guide will teach you the following:
- What carbohydrates are and why you should focus on them as much as protein.
- The two forms of carbohydrates: simple and complex - and which is best for building muscle.
- The best time to eat carbohydrates.
- How carbohydrates help build and maintain muscle.
- How carbohydrates affect performance.
- What popular carbohydrate supplements are available, including Waxy Maize and weight gainers.
- The difference between dextrose, maltodextrin and waxy maize starch.
- How many grams of carbohydrates you need depending on your weight, goals and body type.
Carbohydrates have somehow gotten a bad reputation. Low-carb and ketogenic diets and diets have gained a lot of popularity over the last few years. The popularity of these diets has caused many people to shy away from carbohydrates. While most bodybuilders consume tons of protein powder and essential fatty acids (EFAs), carbohydrates tend to be neglected. This is a big mistake.
When used properly, carbohydrates can increase muscle growth, prevent muscle loss and even boost metabolism. However, to learn how to best use carbohydrates to your advantage, you first need to know how carbohydrates are used by the body.
What are carbohydrates?
In biochemistry, carbohydrates are also known as saccharides. Saccharides are divided into four chemical groups: Monosaccharides, disaccharides, oligosaccharides and polysaccharides. In general, monosaccharides and disaccharides are classified as sugars. Sugars are usually referred to as simple carbohydrates, while oligosaccharides and polysaccharides are usually referred to as complex carbohydrates.
The terms simple and complex carbohydrates are the more common everyday terms, but you can use the other terms to impress your friends at the gym with your knowledge of carbohydrates.
The digestion rate of carbohydrates varies depending on the carbohydrate source. The unit of measurement for the digestion rate of carbohydrates is the so-called glycemic index. The higher the value of the glycemic index for a carbohydrate, the faster it is digested and the lower this value is, the slower it is digested.
But why on earth should we worry about how quickly a carbohydrate is digested? It has something to do with the hormone insulin. Insulin is an extremely powerful anabolic hormone that is released when you eat carbohydrates. If carbohydrates are digested quickly, this will lead to a strong release of insulin and a high concentration of this hormone in the blood.
If carbohydrates are digested slowly, then the insulin secretion will be lower and continuous, resulting in a lower concentration of this hormone in the blood. As we will see, this can be useful at training time when muscle breakdown is a serious threat to muscle gains.
Use in the body
Carbohydrates are the preferred source of energy for the metabolism. Although the body is able to obtain energy from proteins and fats, these energy sources do not allow it to function at an optimal level.
When carbohydrates are consumed, there are a few different ways in which they can end up. The first is that they are broken down into glucose and burned directly as an energy source. Glucose is the preferred source of energy for working muscles and the brain, which is why all carbohydrates must first be broken down into individual glucose molecules before they can be used.
If the body does not need additional glucose as an energy source at the moment, the carbohydrates consumed are converted into glycogen and stored. The body stores carbohydrates in the form of glycogen in the liver and muscle tissue for use at a later time. When the body needs energy, it can break down this stored glycogen and convert it into glucose as an energy source.
When all the glycogen stores in the liver and muscle tissue are full, the carbohydrates are converted into fat and stored as adipose tissue. Obviously, this is something that serious athletes want to avoid. For this reason, it is important to consume enough carbohydrates to provide sufficient energy for training and metabolism, but not to eat more carbohydrates than the body needs.
Increased performance
To understand the effects that carbohydrates have on performance, you first need to know how your body uses different forms of energy during a training set. To move a weight, your body needs energy. Adenosine triphosphate - ATP for short - is the only source of energy that can make our muscles contract. Unfortunately, your muscles only store enough ATP to support muscle contractions for a few seconds, so the used ATP needs to be replaced quickly.
If it is not replaced, no further muscle contractions will be possible, which means the set is over. Fortunately, your body can replenish ATP stores by breaking down creatine phosphate. This breakdown releases energy for a rapid rebuilding of ATP. Your muscles store enough creatine phosphate for about 8 to 12 seconds of maximum effort. When creatine phosphate stores run low, your body switches to glycolysis.
Glycolysis is a process in which your body uses stored glycogen (carbohydrates stored in your muscles) and blood sugar to replenish ATP reserves. Your body repeats this process with every single set you do in the gym. Carbohydrates therefore come into play during glycolysis. Between sets, your muscle cells use the glycolytic pathway to replace depleted ATP.
If glucose or glycogen becomes scarce, then your strength will suffer, your training set will come to an end sooner and intense training will become almost impossible. Consuming carbohydrates will increase glucose levels in the bloodstream for immediate use for energy. This will conserve glycogen stores and allow you to continue training at optimal intensity.
It doesn't matter if you are a bodybuilder, an athlete or just want to improve your body development - your results will depend on how well you perform your training sessions. This is the time when muscle growth is stimulated. Carbohydrates ensure that you can train hard from the beginning to the end of your training session. For increased performance, high-glycemic carbohydrates should be consumed directly before and during training.
Carbohydrates for building muscle and maintaining existing muscle mass
We now know that carbohydrates can improve performance during exercise. This will definitely lead to muscle growth in the long run, but carbohydrates can also increase muscle growth in a more direct way. This is primarily through the actions of the hormone insulin. As mentioned earlier, the consumption of carbohydrates causes a release of insulin.
Insulin increases the rate of protein synthesis (muscle growth), which is the main goal of any strength athlete. One way in which insulin causes muscle growth is by increasing the transport of amino acids from the bloodstream into the muscles. In addition to this, insulin binds to the muscle cell membrane, which triggers a series of reactions that lead to muscle growth.
Insulin also has an anti-catabolic effect, which means that it prevents muscle breakdown. From an anti-catabolic point of view, insulin keeps the catabolic hormone cortisol in check. One of the functions of cortisol is to break down protein (muscle tissue) and convert it into energy. When insulin levels are higher, cortisol levels are lower. This is the primary anti-catabolic power of insulin.
During exercise, the body is in a catabolic state because cortisol levels are high. Some of this muscle breakdown can be counteracted by consuming high-glycemic carbohydrates before and during exercise.
After training, the body will continue to be in a catabolic state until protein and carbohydrates are consumed. For this reason, high-glycemic carbohydrates should also be consumed after training. After training, the body is in a unique state. It is much more sensitive to nutrients and protein synthesis is increased beyond normal resting levels. This is another reason to mix carbohydrates into your post-workout protein shake.
Last but not least, consuming high-glycemic carbohydrates will replenish glycogen stores that were depleted during training. This leads to faster recovery and a better training session the following day.
Supplements vs. food
One of the biggest questions is whether you should take your carbohydrates in the form of food or supplements. The answer is...BOTH! Both supplements and food have their individual benefits that make them ideal in certain situations. Supplements have the advantage that they are digested faster than whole foods and therefore cause a greater insulin release. Whole foods tend to be slower to digest, which can help prevent cravings and also have many health benefits.
For this reason, it is best to consume high-glycemic carbohydrates in the form of supplements such as dextrose/glucose and maltodextrin immediately before, during and after exercise. During the rest of the day, carbohydrates in the form of whole foods such as fruits, vegetables and whole grains are best.
Dextrose, maltodextrin and waxy maize (waxy maize starch)
Dextrose and maltodextrin are the best sources of carbohydrates for use before, during and after training. How do you know which one is right for you? Both dextrose and maltodextrin are fast-digesting, high-glycemic carbohydrates that will cause a rapid insulin release.
Dextrose is basically nothing more than pure glucose and therefore requires no digestion. Dextrose is sugar in the purest sense of the word. It also has a sweet taste. Maltodextrin, on the other hand, is a polysaccharide, which means that even though it is digested almost as quickly as dextrose, it is not technically a sugar. It is also not sweet and is often almost tasteless.
Dextrose is generally the best choice before, during and after exercise. Maltodextrin also works well for those who don't tolerate sugar well or don't like the sweet taste of dextrose.
Waxy maize starch is another very popular carbohydrate supplement. Waxy corn starch is a high molecular weight starch that contains no sugar. Waxy maize starch is a unique complex carbohydrate that can be quickly digested by the body. Like maltodextrin, this supplement works well for those who are sensitive to sugar
While proteins support muscle building, waxy maize starch is designed to replenish glycogen stores. Waxy maize starch can be used before, during and after training.
Carbohydrate timing
When you eat and supplement carbohydrates can be important to your performance. Here are the best times during the day to consume carbohydrates.
Breakfast
After a full night of fasting, liver and muscle glycogen stores will be partially depleted. It is therefore important to eat carbohydrates in the morning to replenish glycogen stores. Fruit, oatmeal or wholegrain cereals are a good choice for breakfast.
2 to 3 hours before training
Eating carbohydrates before your workout will ensure that there are enough carbohydrates in your bloodstream when you exercise. This will energize your workout and lead to more productive and intense training sessions. Slowly digestible carbohydrates are the best choice. Ideal carbohydrate sources at this time include sweet potatoes, wholemeal bread and wholemeal pasta.
Immediately before, during and after training
These carbohydrates will not only provide energy for intense workouts, but will also replenish glycogen stores that are depleted during exercise. These carbohydrates will also serve to protect muscle tissue from breakdown by increasing insulin levels. In order to achieve the greatest possible insulin release, high-glycaemic carbohydrates should be consumed in supplement form. Dextrose and maltodextrin are the best choice here. Waxy maize starch is also a very popular choice.
1 to 2 hours after training
During this time, carbohydrates will serve to keep insulin levels elevated after exercise. The longer you keep your post-workout insulin levels elevated, the more muscle growth you will achieve. These carbohydrates will also further replenish your glycogen stores and promote faster post-workout recovery. Slowly digestible carbohydrates are the best choice here. Foods such as sweet potatoes, brown rice and vegetables are best.
Before going to bed
Although eating carbohydrates is often referred to as a no-go, this is actually a myth. Carbohydrates before going to bed are important for muscle growth. If you are preparing to go to bed for a full night of fasting, it is important to eat carbohydrates to ensure that muscle and liver glycogen stores are not depleted too much during the night. A slow-digesting carbohydrate source such as a piece of fruit will work well for this
How many carbohydrates per day?
Judging how many carbohydrates you should eat per day can be difficult. There are many factors that need to be considered. To know how many carbs you should eat per day, you first need to figure out how many calories you eat and how much protein and fat you need. Here are a few general guidelines to get you on the right track.
Daily calorie intake for fat loss
- Ectomorph - body weight x 35-40 = daily calorie intake
- Mesomorph - body weight x 31-37 = daily calorie intake
- Endomorph - body weight x 26-33 = daily calorie intake
Daily calorie intake for muscle building
- Ectomorph - body weight x 42-48 = daily calorie intake
- Mesomorph - body weight x 37-44 = daily calorie intake
- Endomorph - body weight x 33-40 = daily calorie intake
Daily protein intake
- Ectomorph - body weight x 2.2 - 2.6 grams
- Mesomorph - body weight x 2.4 - 2.8 grams
- Endomorph - body weight x 2.4 - 3.0 grams
Daily fat intake - Ectomorph - depending on body weight
- 45-68 kilos = 45-50 grams per day
- 68-90 kilos = 50-55 grams per day
- 90 kilos and over = 55-60 grams per day
Daily fat intake - mesomorph - depending on body weight
- 45-68 kilos = 40-45 grams per day
- 68-90 kilos = 45-50 grams per day
- 90 kilos and over = 50-55 grams per day
Daily fat intake - endomorph - depending on body weight
- 45-68 kilos = 50-55 grams per day
- 68-90 kilos = 55-60 grams per day
- 90 kilos and over = 60-65 grams per day
Now that you know how many calories you should eat per day and how much of this should come from protein and fat, you can calculate your daily carbohydrate intake. Any calories left over when you subtract the calories for fat and protein from your total calorie intake should be consumed in the form of carbohydrates.
Simply take the total amount of calories, subtract the amount of protein x 4 and the amount of fat x 9 from this and divide the result by 4:
(total calories - (protein in grams * 4) - (fat in grams * 4) ) / 4 = amount of carbohydrates in grams
The result is the amount of carbohydrates in grams that you should consume daily. Please keep in mind that these are only guidelines and that there are many other factors that can influence your carbohydrate intake. So start with these numbers and adjust them up or down as needed to reach your goals.
Don't forget the fiber!
Fiber is often left out of a typical bodybuilding diet. However, it is important not to neglect this very important nutrient. Fiber has a variety of health benefits that include reducing the risk of heart disease and diabetes, lowering cholesterol levels and regular bowel movements.
Although all of these benefits will not directly affect your muscle building and fat loss, they will improve your health. A body that is sick or unhealthy will not build muscle or function optimally. That being said, we all train to look good AND feel good. Fiber will keep your body functioning properly.
If you find it difficult to consume adequate amounts of fiber in your diet, you can turn to powdered fiber to increase your daily intake. In general, you should aim for 25 to 50 grams of fiber per day.
Conclusion
Although carbohydrates are not considered the most innovative supplement, they are one of the most effective supplements available on the market. Carbohydrates have been shown to increase muscle growth through multiple pathways and methods. This will allow you to maximize every single training session to your advantage and build every possible gram of muscle.
The next time you mix up your post-workout protein shake, make sure to add some carbohydrates as well. When it comes to bodybuilding, protein may be the star of the show, but always remember that every Batman needs his Robin
Supplements against hunger
You don't need a whole host of high-tech gadgets to combat hunger attacks. You just need the right supplements.
Reducing calories and carbohydrates is easy. Finding a diet that works is not really a problem when trying to lose body fat. The real problem is sticking to the chosen diet consistently over a longer period of time.
Many experts in the field of diet and fat loss advocate high-protein diets, where you should aim for a daily protein intake of at least 2 grams of protein per kilogram of body weight, although 3 grams would probably be even better.
Scientific research shows that increasing protein intake can help build more muscle, and more muscle means more calories burned at rest. However, there are also studies that show that a high-protein diet can directly support fat loss in addition to these longer-term effects. Eating protein increases the metabolic rate, which means that the body burns more calories.
In addition to this, protein can support fat loss by reducing hunger. This is an important aspect because even dieters with a strong willpower can become weak when hunger and cravings become too strong. High-protein diets have been shown to be the most effective for fat loss, as protein is better at keeping hunger at bay than carbohydrates and fat.
However, no matter how much protein you eat, there will always be times when dieting becomes really difficult. Probably everyone who has ever dieted knows those evenings when cravings for ice cream, snacks or pizza seem to become unbearable. If you are prone to such cravings for decadent treats, then there are some supplements that can help you resist these cravings.
Depending on what kind of help you need and when you need it most, you can try some of the craving and hunger supplements described below to help you avoid diet slips.
Whey protein
Many people will probably only know whey protein as a supplement for building muscle, but whey protein can also help to reduce body fat.
Scientists at the University of Oklahoma have found that subjects who completed a ten-week training program and drank a whey protein shake twice a day lost more body fat than subjects who completed the same training program but did not use a protein supplement.
The scientists hypothesize that this is because those who received the whey protein shake consumed fewer calories and fewer carbohydrates per day.
While virtually all protein sources can help reduce food intake, whey protein is particularly effective, if not the most effective, in this regard as it reduces hunger and promotes a feeling of satiety after consumption.
Supplements to reduce hunger with a stimulating effect
The following supplements have been scientifically proven to reduce hunger while having a stimulating and alerting effect. These active ingredients should be used earlier in the day so as not to interfere with sleep.
Caffeine
Caffeine is the world's most popular stimulant. Caffeine is also a very popular fat burner due to its ability to increase the release of fat from fat cells and increase the metabolic rate. In addition to this, caffeine helps to reduce hunger.
A 12-week study found that men and women who had a higher daily caffeine intake had a lower calorie intake and less weight gain.
Recommended dosage: 100 to 300 mg of caffeine between meals.
Phenylethylamine
This natural metabolite of the amino acid phenylalanine acts as an important stimulating neurotransmitter in the body, which improves the transmission of nerve impulses.
Phenylethylamine promotes fat burning by stimulating the release of norepinephrine, which can help the dieter to better tolerate a low-calorie and low-carbohydrate diet by increasing serotonin and dopamine levels in the brain.
Phenylethylamine can therefore be used to feel energized and good even during a strict diet.
Recommended dosage: 100mg to 500mg of phenylethylamine or beta-phenylethylamine once or twice daily between meals.
Supplements against hunger without inner restlessness
These supplements can help to keep hunger in check without causing the feeling of restlessness that can occur with stimulants. These supplements can be used at any time of day to manage cravings as they do not interfere with sleep. Some of these supplements can even help you sleep better at night.
Capsaicin
Capsaicin is the chemical that gives chili peppers their spiciness. Capsaicin increases fat loss by boosting the metabolic rate through its ability to increase levels of the neurotransmitter norepinephrine.
Capsaicin has been shown to increase fat burning, especially when taken before exercise. Numerous studies have shown that capsaicin also works well when it comes to reducing hunger for several hours after ingestion. Canadian scientists reported that this effect is even stronger when capsaicin is combined with 200 mg of caffeine.
Although there is debate as to whether you need to feel the "heat" of capsaicin to reap its benefits, Japanese researchers report that the appetite suppressant effects can be achieved by eating red chili peppers as well as taking a capsaicin supplement.
Recommended dosage: One should use a capsaicin supplement labeled with the strength in Scoville Thermal Units or heat units and take enough of this to arrive at a dose equivalent to 40,000 to 80,000 of these units. It should be taken 30 minutes before meals.
Good products with capsaicin can be found here.
Chromium
Chromium is a trace element known to bodybuilders for its ability to support insulin action in muscle cells and can help build muscle and burn fat.
Another way in which chromium can help burn fat is that it can help you stick to a strict low-carb diet. One study found that women who tended to crave carbohydrates and took chromium in the form of chromium picolinate had reduced carbohydrate cravings and less hunger.
Dieting can also reduce serotonin levels, which further promotes carbohydrate cravings.
Recommended dosage: 200 mcg to 600 mcg of chromium in the form of chromium picolinate or chromium nicotinate per day with food.
You can find good chromium products here.
Glucomannan
Glucomannan is a water-soluble dietary fiber produced from the konjac root and can increase its volume by a factor of 50 when it comes into contact with water. This property is mainly responsible for the benefits of glucomannan during a diet.
Glucomannan reduces hunger by filling the stomach, creating a feeling of fullness that helps you eat significantly less.
Research conducted at the University of Connecticut showed that men and women who supplemented with glucomannan and followed a weights and cardio training program for eight weeks lost an average of 5 kilos of body fat.
Recommended dosage: 1 g to 2 g of glucomannan one hour before meals.
5-Hydroxytryptophan (5-HTP)
5-Hydroxytryptophan is a modified version of the amino acid tryptophan, which can help regulate mood and sleep. Serotonin is produced from 5-HTP in the body. Serotonin is a chemical produced in the brain that improves mood. In addition, serotonin is responsible for the satisfying feeling you get from food - and carbohydrates in particular.
For this reason, 5-hydroxytryptophan is a good supplement to reduce appetite, especially if you are on a low-carbohydrate diet.
An Italian study came to the conclusion that 5-HTP is very effective in reducing carbohydrate intake and can increase both satiety and weight loss.
Recommended dosage: 50 mg to 100 mg of 5-HTP about one hour before going to bed.
*Note: People taking antidepressants should consult their doctor before taking 5-hydroxytryptophan.
Related blog posts:
>> Do painkillers affect muscle growth?
>> Fish oil for a balanced diet and optimal health
>> Fat loss & high protein breakfast
>> Why curcumin is the next big superfood?
Source: http://www.bodybuilding.com/fun/supps-to-fill-you-up.html
Alles über eine zyklische Kohlenhydratzufuhr
Eine strikte kohlenhydratarme und kalorienarme Ernährung kann für Körper und Geist hart sein, was insbesondere auf längere Sicht gilt. Eine Lösung dieses Problems, die bei Ernährungsprogrammen auf einem höheren Niveau zu Einsatz kommt, ist eine zyklische Kohlenhydratzufuhr.
Was ist eine zyklische Kohlenhydratzufuhr?
In ihrer grundlegendsten Form stellt eine zyklische Kohlenhydratzufuhr eine geplante Veränderung der Kohlenhydratzufuhr dar, die verwendet wird, um Fettabbau Plateaus zu verhindern und Stoffwechselrate und Trainingsleistungen aufrecht zu erhalten.
Eine zyklische Kohlenhydratzufuhr wird als aggressive Ernährungsstrategie auf hohem Niveau angesehen. Nur Menschen (wie z.B. Wettkampfathleten), die sich strikt an einen Ernährungsplan halten und die einen noch akribischeren Ernährungsansatz benötigen, sollten diese Strategie verwenden.
Eine zyklische Kohlenhydratzufuhr ist für eine kurzzeitige Verwendung gedacht. Sie ist keine langfristige Lösung für das Körperfettmanagement. Wenn sie zu lange verwendet wird, könnte sie in der Tat sogar unvorteilhaft sein.
Warum könnte eine zyklische Kohlenhydratzufuhr wichtig sein?
Kurzzeitige vs. langfristige Restriktion
Es ist wichtig zwischen den sofortigen und chronischen (langfristigen) Auswirkungen einer Kohlenhydrat- und Kalorienrestriktion zu unterscheiden.
Auch wenn der Körper mit einem kurzzeitigen Kohlenhydrat- und Kalorienentzug relativ gut zurecht kommt, kann ein strenges Ernährungsprogramm mit niedriger Kohlenhydrat- oder Kalorienzufuhr auf lange Sicht für den Körper sehr hart sein.
Hier und da eine Mahlzeit auszulassen oder ab und zu die Kohlenhydrate stark zu reduzieren ist nicht desaströs, wenn es nur gelegentlich und kurzzeitig geschieht.
Einige wissenschaftliche Untersuchungen legen sogar nahe, dass kurze und relativ unregelmäßige Phasen des Fastens und/oder einer Kohlenhydratrestriktion sowohl für die Gesundheit, als auch für die Körperkomposition von Vorteil sein können.
Eine im American Journal of Cardiology (Horne et al 2008) veröffentlichte Studie kam z.B. zu dem Ergebnis, dass gelegentliche und kurze Fastenphasen (z.B. 24 Stunden) die Marker für Herz-Kreislauf Erkrankungen positiv beeinflussen.
Eine Restriktion der Kalorien- und/oder Kohlenhydratzufuhr über einen längeren Zeitraum (wie dies bei Wettkampfathleten im Bereich von Fitness und Bodybuilding, die monatelang vor einem Wettkampf diäten der Fall sein kann) kann jedoch negative Auswirkungen auf den Stoffwechsel besitzen.
Da endokrine Systeme miteinander in Verbindung stehen (z.B. die Hypothalamus-Hypophysen-Adrenal Achse, welche die Basiskontrollstation des Körpers für Hormone ist), können diese Auswirkungen weitreichend sein.
Als Resultat einer solchen langfristigen Restriktion können Diätende z.B. eine reduzierte Stoffwechselrate, eine reduzierte Ausschüttung von Schilddrüsenhormonen, eine reduzierte Aktivität des sympathischen Nervensystems, eine reduzierte spontane körperliche Aktivität, reduzierte Leptinspiegel und reduzierte Spiegel der reproduktiven Hormone erleben (Douyon 2002; Friedl 2000; de Rosa 1983; Klein 2000; Ahima 2000; Weyer 2001; Mansell 1988; Kozusko 2001; Dulloo 1998).
Dies kann nicht nur Konsequenzen im Hinblick auf die allgemeine Gesundheit besitzen, sonder kann auch die Fortschritte bei der Verbesserung der Körperkomposition zum Stillstand bringen.
Wenn Du das Kontrollzentrum des Körpers also nicht einfach durch langes Diäten in die gewünschte Richtung manipulieren kannst, was kannst Du dann tun? Dies ist der Punkt, an dem eine zyklische Kohlenhydratzufuhr ins Spiel kommt.
Geplante Manipulation und Variation
Wenn Du eine höhere Kohlenhydratzufuhr in regelmäßigen Intervallen einplanst, dann wird Dein Körper dem Hungermodus niemals zu nahe kommen.
Du kannst jedoch trotzdem Fett verlieren, wenn Du weniger Kalorien zu Dir nimmst, als Du verbrauchst – d.h. wenn der langfristige Gesamttrend in Richtung einer negativen Energiebilanz geht.
Tage mit einer höheren Kohlenhydratzufuhr können außerdem die Ausschüttung von Schilddrüsenhormonen steigern und die Kontrolle des Hungers verbessern (Douyon 2002; Friedl 2000; de Rosa 1983).
Darüber hinaus kann eine Manipulation der Kohlenhydratzufuhr Dir dabei helfen, Dir bestimmte anabole Hormone – sprich Insulin – zunutze zu machen. Insulin reguliert die Aufnahme von Aminosäuren und Glukose in die Muskelzellen. Wenn die Insulinspiegel nur selten erhöht sind, können Diätende nicht von den anabolen Wirkungen von Insulin profitieren.
Wenn Du jedoch planst, die Insulinspiegel zur angemessenen Zeit mit Hilfe einer geplanten höheren Kohlenhydratzufuhr zu erhöhen, dann kannst Du hierdurch die potentiellen anabolen Wirkungen von Insulin maximieren.
Was Du wissen solltest
Es gibt unterschiedliche Methoden der zyklischen Kohlenhydratzufuhr. Das gemeinsame, zugrunde liegende Thema ist jedoch, dass Protein- und Fettzufuhr relativ konstant bleiben, während die Kohlenhydratzufuhr manipuliert wird.
Eine zyklische Kohlenhydratzufuhr umfasst typischerweise auch eine zyklische Veränderung der Kalorienzufuhr. Da Kohlenhydrate 4 kcal pro Gramm liefern, wird eine Anpassung der Kohlenhydratzufuhr bei gleichbleibender Fett- und Proteinzufuhr auch die Kalorienzufuhr mehr oder weniger stark verändern.
Tage, an denen die Kohlenhydrate (und für gewöhnlich auch die Kalorien) erhöht werden sind auch als Refeeds bekannt. Dr. Berardi definiert einen Refeed als geplante Erhöhung der Kalorienzufuhr, die 8 bis 12 Stunden lang andauert und für gewöhnlich aus einer starken Erhöhung der Kohlenhydratzufuhr besteht.
Refeeds werden für gewöhnlich während einer Diät verwendet, um dem Diätenden eine kurze psychologische Erleichterung zu geben - und natürlich aufgrund einer Reihe physiologischer Vorzüge.
Ein Beispiel für einen Refeed wäre das Befolgen einer strengen 1500 kcal Diät an 5 Tagen pro Woche, worauf 2 Tage mit 2500 kcal in Form von „sauberen“ Bodybuilding Nahrungsmitteln folgen (wobei die zusätzlichen Kalorien primär aus Kohlenhydraten bestehen).
Da die Kohlenhydratzufuhr an den Refeed Tagen erhöht wird, ist es wichtig, die Fett- und Proteinzufuhr geringfügig zurück zu schrauben. Kohlenhydrate besitzen eine proteinsparende Wirkung, weshalb weniger Protein benötigt wird. Dies wird es Dir erlauben, Deine Kalorienmenge unter Kontrolle zu halten.
Dieselben Prinzipien von guter Ernährung gelten gleichermaßen für den täglichen Verzehr von Kohlenhydraten und Phasen einer zyklischen Kohlenhydratzufuhr und umfassen eine korrekte Mahlzeitenfrequenz, eine ausreichende Omega-3 Zufuhr, eine adäquate Protein- und Ballaststoffzufuhr, reichlich Gemüse, usw.
Hier sind einige weit verbreitete Ansätze für eine zyklische Kohlenhydratzufuhr
Unregelmäßige, große Refeeds
Dieser Ansatz umfasst eine höhere Kohlenhydratzufuhr alle 1 bis 2 Wochen währenden einer Phase mit niedrigerer Kohlenhydratzufuhr.
Regelmäßige, moderate Refeeds
Dieser Ansatz umfasst eine höhere Kohlenhydratzufuhr alle 3 bis 4 Tage währenden einer Phase mit niedrigerer Kohlenhydratzufuhr.
Strategische zyklische Kohlenhydratzufuhr
Dieser Ansatz besteht aus unterschiedlichen Mahlzeiten mit moderater Kohlenhydratzufuhr in strategischen Intervallen während einer Phase mit niedrigerer Kohlenhydratzufuhr. Dieser Ansatz geht weg von einer extrem hohen Kohlenhydratzufuhr, da sich die Mahlzeiten regelmäßig ändern. Er erlaubt es dem Stoffwechsel jedoch weiterhin nicht, sich an ein festes Schema zu gewöhnen.
ZyklischeKohlenhydratzufuhr für den Muskelaufbau
Wenn Du an einer Zunahme an Muskelmasse interessiert bist, benötigst Du einen Kalorienüberschuss. Unglücklicherweise wirst Du jedoch auch Körperfett aufbauen, wenn Du für zu lange deutlich mehr Kalorien zu Dir nimmst, als Du verbrauchst. Ein Weg, während einer Muskelaufbauphase den Muskelaufbau relativ zum Fettaufbau zu optimieren, besteht in einer zyklischen Kohlenhydratzufuhr.
Dies ähnelt dem Ansatz der strategischen zyklischen Kohlenhydratzufuhr. Mahlzeiten werden anhand des wöchentlichen Plans geplant, um einen temporären Kalorienüberschuss zu schaffen. Dies kann Zuwächse an fettfreier Muskelmasse und Kraft unterstützen.
Beispielernährungsplan
Eine Beispielwoche mit einer zyklischen Kohlenhydratzufuhr könnte folgendermaßen aussehen:
Tag 1 + 2: Niedrigere Kohlenhydratzufuhr
- Eine kleine Portion stärkehaltiges Gemüse und/oder Vollkorngetreide nur nach dem Training
- Heute kein Trainingsdrink
- Heute kein Obst
- Fülle den Rest des Tages mit fettarmem Protein, grünem/faserigen Gemüse und gesunden Fetten
Tag 3: Moderate Kohlenhydratzufuhr
- Eine kleine Portion stärkehaltiges Gemüse und/oder Vollkorngetreide zum Frühstück und nach dem Training
- Heute kein Trainingsdrink
- 1 Stück Obst
- Fülle den Rest des Tages mit fettarmem Protein, grünem/faserigen Gemüse und gesunden Fetten
Tag 4 + 5: Niedrigere Kohlenhydratzufuhr
- Eine kleine Portion stärkehaltiges Gemüse und/oder Vollkorngetreide nur nach dem Training
- Heute kein Trainingsdrink
- Heute kein Obst
- Fülle den Rest des Tages mit fettarmem Protein, grünem/faserigen Gemüse und gesunden Fetten
Tag 6: höhere Kohlenhydratzufuhr
- Eine kleine Portion stärkehaltiges Gemüse und/oder Vollkorngetreide mit jeder Mahlzeit
- Heute ist ein Trainingsdrink erlaubt
- Heute sind 2 bis 3 Stücke Obst erlaubt
- Fülle den Rest des Tages mit fettarmem Protein, grünem/faserigen Gemüse und gesunden Fetten
Tag 7:
Beginne wieder mit Tag 1
Wichtige Tipps für jeden Ansatz einer zyklischen Kohlenhydratzufuhr
- Basiere den Ernährungsansatz auf Deinem Grundumsatz und Deinem Aktivitätslevel.
- Plane Deine Refeed Tage immer im Voraus ein.
- Bleibe bis zum nächsten Refeed Tag auf Kurs.
- Deine Entscheidungen sollten ergebnisbasiert sein. Unterschiedliche Refeed Strategien funktionieren für bestimmte Körpertypen besser. Verwende Fotos und Tests der Körperkomposition, um sicherzustellen, dass Du auf dem richtigen Weg bist.
- Versuche für optimale Resultate bezüglich der Körperkomposition an Refeed Tagen zu trainieren.
- An den Refeed Tagen kommt der Körper als erstes morgens und während Zeiten mit hoher körperlicher Aktivität am besten zurecht.
Zusätzliche Informationen
Eine zyklische Kohlenhydratzufuhr kann dabei helfen, die Spiegel der Hormone Leptin und Ghrelin zu kontrollieren. Hierbei handelt es sich um homöostatische Appetit- und Fetthormone, was mit anderen Worten ausgedrückt bedeutet, dass sie empfindlich auf Körperkomposition und Nahrungszufuhr reagieren. Ihre Aufgabe besteht darin sicherzustellen, dass Du genug isst und über ausreichende Mengen an Körperfett verfügst.
Eine zyklische Kohlenhydratzufuhr kann die Glykogenspeicher maximieren und Deine Trainingseinheiten während einer Phase mit niedriger Kalorienzufuhr verbessern.
Bei einer niedrigeren Kohlenhydratzufuhr wird auch die Ballaststoffzufuhr niedriger ausfallen, weshalb Du sicherstellen solltest ballaststoffreiche Nahrungsmittel und Supplements zu konsumieren und viel Wasser zu trinken, um einer Verstopfung vorzubeugen.
Die Heraufregulierung des Stoffwechsels verhält sich nicht immer direkt proportional zur Nahrungszufuhr und zu viel Refeed (zu oft oder zu viele Kalorien) kann in einer Zunahme an Körperfett resultieren (Dulloo, Samec 2001). Verwende eine zyklische Kohlenhydratzufuhr also nicht als Ausrede für Fressgelage.
Zusammenfassung und Empfehlungen
- Verwende eine zyklische Kohlenhydratzufuhr nur dann, wenn Du ernährungstechnisch fortgeschritten bist und alle grundlegenden Methoden bereits ausgeschöpft hast.
- Verwende eine zyklische Kohlenhydratzufuhr nur über einen kurzen Zeitraum.
- Wähle Deine Strategie der zyklischen Kohlenhydratzufuhr abhängig davon, wie Du Dich während einer niedrigeren Kohlenhydratzufuhr fühlst, über wie viel Muskelmasse Du verfügst, wie Deine Ziele aussehen und wie lange Du eine zyklische Kohlenhydratzufuhr verwenden möchtest.
- Nachdem Du Deine Strategie der zyklischen Kohlenhydratzufuhr gewählt hast, musst Du Deine Zielkalorienmenge festlegen.
- Als nächstes legst Du Deine Zielproteinzufuhr fest (welche relativ konstant bleibt).
- Als Drittes legst Du Deine Zielfettzufuhr fest (die auch relativ konstant bleibt).
- Als letztes wählst Du ein Ziel für die Kohlenhydratzufuhr für die unterschiedlichen Tage.
- Dann teilst Du Deine Gesamtnahrungszufuhr auf regelmäßige Mahlzeiten mit ausreichendem zeitlichem Abstand für die Trainingseinheiten auf.
- Plane die Refeed Tage.
- Jetzt kannst Du loslegen
Referenzen
- Horne BD, et al. Usefulness of routine periodic fasting to lower risk of coronary artery disease in patients undergoing coronary angiography.Am J Cardiol. 2008 Oct 1;102(7):814-819. Epub 2008 Jul 10.
- Dulloo AG, Samec S. Uncoupling proteins: their roles in adaptive thermogenesis and substrate metabolism reconsidered. Br J Nutr 2001;86:123-139.
- Douyon L, Schteingart DE. Effect of obesity and starvation on thyroid hormone, growth hormone, and cortisol secretion. Endocrinol Metab Clin North Am 2002;31:173-189.
- Friedl KE, et al. Endocrine markers of semistarvation in healthy lean men in a multistressor environment. J Appl Physiol 2000;88:1820-1830.
- de Rosa G, et al. Thyroid function in altered nutritional state. Exp Clin Endocrinol 1983;82:173-177.
- Klein S, et al. Leptin production during early starvation in lean and obese women. Am J Physiol Endocrinol Metab 2000;278:E280-E284.
- Ahima RS, et al. Leptin regulation of neuroendocrine systems. Front Neuroendocrinolgy 2000;21:263-307.
- Weyer C, et al. Changes in energy metabolism in response to 48 h of overfeeding and fasting in Caucasians and Pima Indians. Int J Obes Relat Metab Disord 2001;25:593-600.
- Mansell PI, MacDonald IA. The effect of underfeeding on the physiological response to food ingestion in normal weight women. Br J Nutr 1988;60:39-48.
- Kozusko FP. Body weight setpoint, metabolic adaption and human starvation. Bull Math Biol 2001;63:393-403.
- Dulloo AG, Jacquet J. Adaptive reduction in basal metabolic rate in response to food deprivation in humans: a role for feedback signals from fat stores. Am J Clin Nutr 1998;68:599-606.
Von Ryan Andrews
Quelle: http://www.precisionnutrition.com/all-about-carb-cycling
A comprehensive overview of different protein powders and protein sources
The biggest advantage of protein supplements is not that you can build more muscle with their help than with meat, fish, egg white or other complete protein foods. The biggest advantage is convenience and practicality. Drinking a protein drink or eating a protein bar is much more convenient than preparing a meal, cooking and then cleaning up and washing up after cooking.
Protein supplements can be especially valuable for busy bodybuilders when traveling or at work. They can also be extremely important when trying to eat an extra protein meal or two to keep blood amino acid levels steady.
However, you should be careful when choosing your protein supplements, as not all protein supplements are created equal. For example, some less-than-optimal meal replacement products on the market today contain fairly low-quality protein sources, some of which have been denatured during the manufacturing process, while other products contain large amounts of sugar for a better taste.
There are also products that try to ride the low carb wave and contain large amounts of hydrogenated oils instead of carbohydrates. Several studies have shown that hydrogenated or hydrogenated fats and oils can impair important metabolic processes in the body. These studies have shown that hydrogenated oils can cause weakness and low energy levels, impair detoxification of the body by the liver and insulin function, lower testosterone levels and increase the risk of heart disease. These are, of course, all effects that are far from desirable for bodybuilders and athletes.
Another benefit of protein sources in the form of protein supplements is that they are usually manufactured to be digested faster than protein sources in the form of whole foods. In addition to faster digestibility, a very high percentage of a good protein powder will be fully digested and absorbed by the body due to the supplement's amino acid profile and low levels of lactose and fat. Many protein supplements available on the market are also partially hydrolyzed, i.e. broken down into individual amino acids and short-chain peptides, which means that they are digested and absorbed by the body even faster.
Protein supplements can also have other significant advantages over protein in the form of whole foods. Good protein supplements can provide the body with the amino acids needed for muscle mass gain and recovery without adding unneeded calories in the form of fat or carbohydrates. Some of the better meal replacement products offer an optimized nutritional profile that is difficult to achieve with whole foods.
After this introduction, the following sections of this article will first provide the reader with an overview of the most common protein sources and types of protein supplements available on the market in supplement form and then go into more detail about the manufacturing processes of different protein supplements.
The most common protein sources available in supplement form:
Egg Albumin Supplements:
Egg protein - and egg white in particular - has long been considered the best source of protein for bodybuilders due to its very high ratio of essential to non-essential amino acids. At the same time, egg protein has a bad reputation due to the high cholesterol content of egg yolk, which could slightly worsen blood cholesterol levels.
However, recent research shows that a moderate consumption of eggs - equivalent to one egg a day - does not increase the risk of cardiovascular disease in healthy people and can even improve well-being, as eggs contain numerous nutrients such as protein, vitamin B12, vitamin D, riboflavin and folic acid, which can reduce the risk of cardiovascular disease. When it comes to protein supplements that contain egg protein as a protein source, the cholesterol issue is usually irrelevant as most of these products only contain protein from the egg white.
However, even though egg protein is a very good source of protein, egg protein also has some disadvantages that speak against using egg protein as the sole source of protein to cover protein requirements. The first is that egg protein has only a modest content of branched-chain amino acids (BCAAs), which is lower than the BCAA content of most other common protein sources used by bodybuilders. Whey protein, for example, contains almost twice the amount of the branched-chain amino acid leucine, which is so important for stimulating protein synthesis. A further disadvantage, which only affects products that contain only egg white, is that egg white on its own has a lower biological value than protein from whole eggs. In addition to this, many people can only tolerate limited amounts of egg protein and react to larger amounts with bloating and a distended stomach.
You can find good egg protein supplements here.
Complete milk protein
Milk protein is rich in calcium, phosphorus, sodium, potassium, vitamin A, thiamine, riboflavin, nicotinic acid and vitamin B12. Complete milk protein" is the protein in milk that has been separated from other components of cow's milk, such as lactose and fat, by membrane separation.
Since neither a change in pH nor high temperatures are used during processing, most of the biologically active protein fractions of cow's milk, which only occur in limited quantities in other protein sources, are retained in significantly higher quantities. Scientific studies have shown that bioactive proteins found in whey protein and casein could reduce two of the primary risk factors that increase the risk of cardiovascular disease: Hypertension and dyslipidemia.
Milk protein is the ideal blend of whey protein and casein, providing the benefits of both protein sources. This combination provides the important bioactive protein fractions mentioned above in conjunction with a rapid onset and long-lasting amino acid supply that both increases the rate of protein synthesis and minimizes catabolic actions. This is one of the reasons that complete milk protein is used as the basis of the protein blend in many meal replacement products (MRPs).
You can find good milk protein products here.
Soy protein
Soy protein is a high quality protein that is both low in saturated fat and rich in healthy compounds. Compared to other protein sources, however, soy protein has no particular advantages for bodybuilders. Unlike casein, soy protein is a relatively fast digesting protein, but it is not digested as quickly as whey protein. In addition, the amino acid profile of soy protein is inferior to that of milk protein in terms of promoting muscle growth. On its own, soy protein therefore offers no real benefits for bodybuilders, but as an addition to an already broad protein spectrum, it can provide some important benefits.
Soy protein isolate:
Soy protein isolate has a higher biological value compared to plain soy protein. In addition, soy protein isolate has been shown to increase the release of thyroid hormones, which can increase the metabolic rate to promote fat loss.
However, the isolation process can reduce the amounts of high quality protein, isoflavones, essential fatty acids, fiber, lecithin and other beneficial nutrients, which also makes soy protein isolate less suitable for bodybuilders as a primary protein source to promote muscle building.
You can find good soy protein isolate products here.
Casein:
Casein is a protein that is isolated from milk, just like whey protein. One of the components of casein called K-casein or kappa-casein stabilizes the casein micelles. Casein is associated with cations - primarily calcium. These casein micelles form a calcium-caseinate-phosphate complex. Casein consists of 92% protein. On the market, casein is primarily available as calcium caseinate, sodium caseinate and micellar casein.
One of the primary benefits of proteins made from casein is that they are used more directly in the muscle building process than whey protein, which is readily used by the body as an alternative energy source. The less likely a protein is to be used for energy, the more carbohydrates will be used as an energy source. The more carbohydrates you use, the less carbohydrates are stored in the form of fat. Casein could therefore help to prevent you from building up fat too quickly, which is one of the reasons why casein could be the preferred choice for those trying to optimize their lean body mass.
Casein also contains high amounts of a natural peptide form of glutamine. This peptide form has the advantage of being better absorbed by the body due to the peptide transport system in the digestive tract. For this reason, glutamine peptides are also considered to be the most bioavailable form of glutamine and it is estimated that their absorption rate is about twice that of L-glutamine.
Glutamine is a conditionally essential amino acid that makes up about 60% of the free amino acids in skeletal muscle. Glutamine is known among athletes for its positive effects on growth hormone levels, testosterone levels, cell volumization, immune system function and protein synthesis in the muscles.
A further advantage of casein is that it has a delayed release of amino acids, which means that the amino acids released during the digestion of casein are released slowly and evenly into the bloodstream over a longer period of time. This delayed effect is due to casein forming a gel in the stomach, which slows down the rate of digestion and the breakdown of the protein into amino acids and peptides.
Due to the consistently increased plasma levels of amino acids over a longer period of time, the consumption of casein can lead to a more positive net protein balance in the body compared to whey protein, which is why casein is often referred to as an anti-catabolic protein. Preventing catabolism can create an optimal environment for muscle growth. The slow, time-released effect of casein can significantly inhibit catabolic protein breakdown in the body, making casein the optimal choice for the last meal before going to bed to provide a steady supply of amino acids until the morning.
Casein may not be cheap and is generally more expensive than whey protein concentrate, but it is also a high quality protein source with no nutritional drawbacks.
You can find good casein products here.
Whey protein:
Whey protein is a milk protein that comes in the form of whey as a by-product of cheese production, which used to be considered a waste product of the dairy industry. Whey protein is one of the proteins with the highest biological value, rich in the branched-chain amino acids leucine, isoleucine and valine, which play a key role in the muscle-building process. With up to 25% BCAAs, whey protein contains the highest BCAA content of all protein types.
Whey protein is considered a fast-acting protein as its short protein chains and peptides can be quickly digested and absorbed by the body, making them available within 20 to 30 minutes of consumption. This is extremely fast compared to whole foods and even more so compared to casein. This property makes whey protein an excellent source of protein for consumption directly after training when rapid recovery is required.
Whey protein also has a number of other benefits. Studies have shown that it contains a variety of bioactive peptides and protein subfractions that can reduce the risk of cardiovascular disease, among other things. These compounds have ACE-inhibiting, opioid-like, antithrombotic, cholesterol-lowering and antioxidant properties.
However, whey protein also has some disadvantages compared to other types of protein. Whey protein contains less glutamine and arginine than other protein variants and is also less satiating than more slowly digestible proteins such as casein due to its rapid digestion.
You can find good whey protein products here.
Casein whey protein blends:
Both whey protein and casein have positive and beneficial properties. They are absorbed by the body at different rates and cause different metabolic reactions. If you look at the properties of casein and whey protein, you quickly realize that these two proteins complement each other perfectly.
An excellent example of a mixture of casein and whey protein is milk protein isolate or the natural protein spectrum of milk. Casein whey protein blends are very beneficial because the casein slows down the rate of digestion of the whey protein, allowing for a delayed release of an amino acid spectrum into the bloodstream that includes the best of both whey protein and casein. Of course, casein does not delay the digestion of whey protein to the extent that it fully matches the slow digestion rate of casein.
This combination of faster and slower acting proteins is very well suited for maximizing the muscle growth process, as this blend has all the benefits of a high quality whey protein - such as bioactive peptides that can reduce the risk of cardiovascular disease, immunoglobulins that support immune function, one of the highest concentrations of branched-chain amino acids (BCAAs), high biological value, high amounts of valuable protein fractions such as glycomacropeptides, proteose peptones, lactoferrin, etc. - with the advantages of casein - such as biologically active peptides, a high glutamine content, bioactive ACE-inhibiting casokinins, etc. - combined.
You can find good milk protein products here.
Protein production and processing methods
In addition to choosing a good protein source, it is at least as important to take a closer look at the manufacturing and processing methods. Processing can completely change the components of the protein that were present in the unprocessed raw material. The manufacturing process also determines whether important protein microfractions, which are responsible for the functional benefits of whey protein, for example, are still intact in the end product and have not been denatured, destroyed or removed.
The processing of soy protein:
The process of making soy protein isolate from soybeans involves defatting the ground up germ of the soybeans with hexanes, solubilizing the defatted protein with an alkaline buffer to remove insoluble complex carbohydrates, and removing the starch and other soluble components from the protein in an alkaline solution.
However, this last step also removes some important protein fractions. In addition, the alkaline treatment of the protein can lead to hydrolysis in sensitive regions of the protein. The result is a protein profile that differs more or less significantly from the protein profile of the whole soybean.
As a result, soy protein may not have all the positive health benefits attributed to soy products and soy protein in its natural form.
The processing of milk protein:
Micellar Casein:
Micellar casein is a very high quality protein that is produced without the use of chemicals and is therefore in its natural form.
Micellar casein is sometimes also referred to as milk protein isolate or concentrate. These terms refer to exactly the same product, as both consist largely of micellar casein and a small amount of whey protein. Caseinates, on the other hand, are produced using a chemical reaction. Even though caseinates are very pure protein products, they are denatured and therefore of inferior quality.
Compared to whey protein, casein is quite stable against denaturation caused by a change in pH or heat. Many people confuse casein with caseinate, which is produced by changing the acidic pH of casein to a more neutral value through the use of alkaline substances. The resulting caseinate is more soluble in water than casein and is perceived as having a more pleasant taste. Casein, on the other hand, forms a stable suspension in water in its native micellar structure and contains a number of biologically active peptide sequences that can be of great value to athletes.
Whey protein concentrates:
Whey protein concentrates are made from sweet whey, from which most of the fat and lactose and other undesirable components are removed. Whey protein concentrates are processed at low temperatures and slightly acidic conditions. The low processing temperature and filtration process in a slightly acidic environment ensures that over 90% of the protein contained remains intact, allowing the final product to retain most of the active peptides in whey that are important for growth.
Whey protein concentrates typically consist of 70 to 80% protein, around 3 to 5% fat and 5 to 10% carbohydrates, although these values vary depending on the quality and manufacturer. In contrast to whey protein isolates, some of which contain only 1% lactose or less, whey protein concentrates contain 5 to 10% lactose.
One reason why whey protein concentrates are so popular in the supplement industry is the relatively low cost of production. Manufacturers may label their product as 100% whey protein, but this does not necessarily say anything about the true quality of the product.
Compared to whey protein concentrate, a good whey protein isolate is probably the better choice, with higher bioavailability. Of course, this in no way means that whey protein concentrates are bad. In combination with other good protein sources and hard training sessions, they can help the user to make good gains, although some experts believe that whey protein isolates result in better gains and should therefore be preferred.
Whey protein isolate:
High quality whey protein isolate provides key microfractions such as alpha-lactalbimun and glycomacropeptides, both of which can positively influence immune system function, as well as a very high concentration of branched-chain amino acids BCAAs, which can positively influence lean muscle mass and reduce muscle breakdown. Furthermore, high-quality whey protein isolate increases the body's glutathione levels, which is the body's most effective natural antioxidant and a key compound of the immune system. In addition, whey protein isolate is characterized by very good digestibility and a very high absorption rate and contains only traces of lactose and fat.
You can find good whey protein isolate products here.
Ion-exchanged whey protein:
This manufacturing process was developed over 20 years ago and works by using positive and negative charges on components of the whey protein. Using electrical charges, only the protein can be specifically isolated.
Ion-exchanged whey protein isolate is produced from sweet whey and the ion exchange process delivers an end product that contains more than 90% protein - and therefore significantly more than the 70 to 80% protein in whey protein concentrate. Ion-exchanged whey protein isolate is easily soluble in liquids and has a pleasant taste.
The main disadvantage of ion-exchanged whey protein is that important peptides and microfractions of the whey protein are denatured and therefore rendered useless. This is an important point because even if an ion-exchanged whey protein isolate has a significantly higher protein content than a good whey protein concentrate, it may be less effective than a high quality whey protein concentrate due to the lower amount of intact, undenatured peptides.
Another potential disadvantage of ion-exchanged whey protein isolate is that it may contain high levels of beta-lactalbumin and alpha-lactalbumin, the ratios of which differ significantly from those found in milk.
In addition, ion-exchanged whey protein isolate does not contain significant amounts of biologically active whey protein fractions such as lactoferrin. This is due to the fact that the ion exchange process cannot isolate the smaller biologically active whey protein fractions. This is a significant disadvantage as there are numerous studies showing that biologically active whey protein fractions such as glycomacropeptides, proteose peptones and lactoferrin have important health benefits. Lactoferrin, for example, has a stimulating effect on the immune system and strong antiviral properties.
Microfiltered whey protein:
Microfiltration, which is also known as ultrafiltration, is a process that uses filter membranes to filter out fat and lactose from whey. The resulting whey protein contains up to 85% protein and only 1% fat.
The primary disadvantage of ultrafiltration compared to the ion exchange process is that filtered whey protein is not quite as pure. True ion-exchanged protein can reach a protein content of over 90% pure protein, while filtered whey protein isolates contain an average of 85 to 87% pure protein. Filtered whey protein isolates also contain slightly more fat and lactose than ion-exchanged whey protein isolate, although these differences are not really relevant in practice.
However, filtered whey protein also has decisive advantages that far outweigh its minor disadvantages. The primary advantage is that filtered whey protein isolate contains significantly higher quantities of valuable whey protein fractions such as glycomacropeptides, proteose peptones and lactoferrin.
Cross flow microfiltered whey protein:
Cross flow filtration methods were developed to solve some of the denaturation problems that occur with the ion exchange method. The cross flow filtration method is similar to the microfiltration process.
This process is used to obtain a highly soluble protein that has a higher calcium content. In addition, cross flow microfiltered whey protein contains a good amount of branched-chain amino acids. As the manufacturing process for this whey protein has been patented and license fees are involved, Cross Flow microfiltered whey protein is slightly more expensive, but it is worth the extra cost if you have the budget.
The cross flow microfiltration process produces a whey protein isolate that contains more than 90% protein and no fat or lactose, and unlike the ion exchange process, the cross flow microfiltration process leaves nearly 100% of the protein and important peptides intact.
Protein hydrolysates:
Protein hydrolysates are proteins that have been broken down by enzymes into short amino acid chains, also known as peptides. Protein hydrolysates are easier to digest and generally have a lower potential for allergic reactions compared to non-hydrolyzed proteins.
Hydrolyzed protein contains peptides that can be readily absorbed in the digestive tract due to the peptide transport system. Studies have shown that hydrolyzed protein can be absorbed in half the time required for absorption of intact protein. The benefit of this is that the rapid delivery can provide the body with nutrients when it needs them most, such as immediately after weight training for faster recovery and increased muscle mass gain.
One disadvantage of hydrolyzed proteins, however, is that the thermal effect of the protein is lost. The thermal effect is the energy that the body has to expend in order to digest, absorb and process the protein. This thermal effect is between 20 and 30% of the calories consumed in the form of protein. Another potential disadvantage is that the heat treatment and enzymatic breakdown process can destroy many of the important protein microfractions, including all growth factors and immunoglobulins.
If used correctly and in a targeted manner, hydrolyzed protein can nevertheless be more effective than complete proteins in terms of protein synthesis, as it enters the bloodstream more quickly.
Hydrolyzed whey protein is rich in L-glutamine and anti-catabolic branched-chain amino acids (BCAAs).
You can find good products with hydrolyzed protein here.
Lactalbumin:
Lactalbumin is a protein powder that is made using a process that involves high heat and acid. Due to the heat and acid, most of the protein fractions contained in the whey protein are denatured or broken down. For this reason, lactalbumin is not a good choice.
Source: http://www.bodybuilding.com/fun/protein5.htm#1
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