Koliko proteina može bodibilder ili sportaš apsorbirati u jednom obroku?
Posted on: 10. prosinca 2012
Koliko proteina može bodibilder ili sportaš apsorbirati u jednom obroku?
Količina bjelančevina koju sportašica ili sportaš mogu apsorbirati / metabolizirati u jednom obroku se naziva proteinski prag te je vrlo specifičan. Kapacitet proteinskog praga se odnosi na maksimalnu količinu proteina koju ljudsko tijelo može obraditi bez negativnih posljedica u jednom obroku. Proteinski prag kod ljudi je dobro poznata činjenica objavljena u znanstvenoj literaturi. Jedan od najzanimljivijih aspekata istraživanja proteinskog praga je da, bez obzira koliko čovjek teži, proteinski prag je uvijek isti i iznosi 30 grama proteina odjednom. Na primjer, za dizača utega svjetske klase (koji može težiti i do 200 kg) prag proteina ne prelazi 30 grama (unutar 2-3 sata).
U studiji objavljenoj u veljači 2010 izdanju Journal of Medicine istraživači su zaključili da postoji “značajan gubitak mišićne mase u sportaša s ekstremno povećanim unosom proteina u usporedbi s normalnim unosom proteina kod zdravih sportaša.”
Temeljem dole navedenih istraživanja (vidi znanstvene reference) kristaliziraju se sljedeće smjernice:
• U elitnih bodybuildera, kao što su Mr. Olympia, koji imaju ogromne količine mišićne mase i niske količine tjelesnih masnoća, bez obzira na težinu ili veličinu ili unos kalorija, 30 g proteina pravilo se ne mijenja. Isto vrijedi i kod drugih elitnih sportaša.
• Prosječni ne-sportaši ne zahtijevaju unos od 30 grama proteina odjednom i mogu postići homeostazu proteina uz pomoć ingestije specifičnih oblika i količina proteina tijekom dana.
• Korištenje 30-gramske doze proteina u neprikladnim ketogenim formulama ili proizvodima (proteini bez ugljikohidrata) može uzrokovati ozbiljne probleme, uključujući i ketozu i povišenje jetrenih enzima.
- Neka istraživanja pokazuju da unos ketogenih proteina (tj. oni bez ugljikohidrata) i zamjene za obrok sa niskim udjelom ugljikohidrata mogu rezultirati povećanjem tijelesne masti putem povišenja inzulina i LPL-a i time večom pohranom masti u masnim stanicama. Ketogeni proteinski napitci i zamjenski obroci su kontraindicirani!
• Proteinski napitci i proteinski proizvodi koji sadrže samo šećerne alkohole, neke sintetske zaslađivače i ostale ne-ugljikohidratne sastojke mogu ometati zdrav kapacitet pohrane proteina i gurnuti tijelo u ketozu.
• Za maksimalnu otpuštanje hormona rasta (GH), proteinske napitke ne bi trebalo konzumirati pred spavanje, jer to uzrokuje smanjenu proizvodnju testosterona i GH.
• Proteini koji sadrže visoko glikemijske sastojke rezultiraju povećanjem tijelesne masti putem povišenja inzulina, lipoprotein lipaze(LPL) i skladištenje masti u masnim stanicama.
Liječnički savjet:
Optimalan protokol za anabolizam je:
• uzimati 30 grama proteina u kombinaciji s ugljikohidratima niskog glikemjskog indeksa svako 4 sata dok ste budni i ne prije spavanja.
• Nemojte uzimati proteine 2 sata prije spavanja (da ne oslabi otpuštanje hormona rasta GH).
• Ne uzimati ketogene proteine (proteini bez ugljikohidrata).
• Ugljikohidrati niskog glikemjskog indeksa su superiorniji u proteinskim napitcima u usporedbi s ugljikohidratima visokog glikemjskog indeksa za povećanje mišićne mase i smanjenje masnog tkiva.
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