זה לא כזה משנה
מה שכן לחלבון מי גבינה יש גם תגובה אינסולינית גבוהה- דבר שרצוי אחרי האימון. אבל אם אתה אוכל בנוסף לחלבון ביצה פחמימה בעלת א"ג גבוהה ( כמו לחם לבן לדוגמה) זה יעשה את העבודה.
Effect of Dietary Cholesterol on Muscle Hypertrophy with Resistance TVaining: Randomized Double Blind Placebo-Controlled TVial 1768: Board #56 May 31 8:00 AM 9:30 AM [C-26 Free Communication/Poster - Nutritional Interventions: MAY 31, 2007 7:30 AM 12:30 PM ROOM: Hall E]
Riechman, Steven E.; Gasier, Heath G. Texas A&M University, College Station, TX. Email: [email protected] Funded by: US Poultry and Egg Association
We have previously demonstrated a strong association of dietary cholesterol on lean mass and strength gains with resistance exercise training (RET) in older adults, independent of dietary protein.
PURPOSE: To follow up, we conducted a randomized trial in which we administered either 0 eggs/day (3.5 mg/kg lean/day cholesterol, the ATP III recommendation of <200 mg/day), ~ 1 egg/day (7.0 mg/kg lean/day, ~400 mg/day, average American diet) or ~3 egg/day (14.0 mg/kg lean/day, ~800 mg/day) mixed in a standard protein drink. Isocaloric supplemention was administered every 12 hours starting immediately post exercise.
METHODS: Healthy, recreationally active 50–69 year old men and women performed a standard 12 week RET protocol, 3 times a week, 8 exercises, 3 sets of 8–12 repetitions at 70% of 1 repetition maximum. Prior to testing and training, subjects participated in 5 hours of diet education and 6 hours of exercise orientation. During RET, subjects restricted cholesterol to 3.5 mg/kg lean/day and consumed >1.0 g/kg protein. Dietary records were submitted 4x/week to assess compliance.
RESULTS: Lean mass increased 2.4 ± 2.9% and gains were significantly different (P<0.05) between the 1 and 3 egg groups (0 egg=2.5 ± 4.0%, 1 egg 0.7 ± 2.0%, 3 eggs=3.6 ± 2.7%). Composite strength increases (chest +leg press) were significantly greater in the 3 egg group (0egg=14 ± 7%, 1 egg=8 ± 10%, 3 eggs=33 ± 19%). Blood cholesterol was significantly increased in the 1 egg group only (0 egg=+1 ± 23, 1 egg +17 ± 9, 3 eggs=+6 ± 9 mg/dL).
CONCLUSIONS: Our results suggest that dietary cholesterol may have a modest role in muscle mass and strength increases and an uncertain role on cardiovascular risk factors when undergoing RET
