נק' מוניטין:
2,879
האמת שהוא וקריאטין היחידים שהוכחו כיעילים.
הוא לא מעלה מסת שריר, אבל הוא יעיל כנגד פירוק שריר.
Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis
Steven L. Nissen1 and Rick L. Sharp2
1 Departments of Animal Science and 2 Health and Human Performance, Iowa State University, Ames, Iowa 50011
The purpose of this study was to quantify which dietary supplements augment lean mass and strength gains during resistance training. Peer-reviewed studies between the years 1967 and 2001 were included in the analysis if they met a predetermined set of experimental criteria, among which were at least 3-wk duration and resistance-training 2 or more times a week. Lean mass and strength were normalized for meta-analysis by conversion to percent change per week and by calculating the effect size for each variable. Of the 250 supplements examined, only 6 had more than 2 studies that met the criteria for inclusion in the meta-analysis. Creatine and
-hydroxy-
-methylbutyrate (HMB) were found to significantly increase net lean mass gains of 0.36 and 0.28%/wk and strength gains of 1.09 and 1.40%/wk (P < 0.05), respectively. Chromium, dehydroepiandrosterone, androstenedione, and protein did not significantly affect lean gain or strength. In conclusion, two supplements, creatine and HMB, have data supporting their use to augment lean mass and strength gains with resistance training.
creatine;
-hydroxy-
-methylbutyrate; muscle mass; resistance training
הוא לא מעלה מסת שריר, אבל הוא יעיל כנגד פירוק שריר.
Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis
Steven L. Nissen1 and Rick L. Sharp2
1 Departments of Animal Science and 2 Health and Human Performance, Iowa State University, Ames, Iowa 50011
The purpose of this study was to quantify which dietary supplements augment lean mass and strength gains during resistance training. Peer-reviewed studies between the years 1967 and 2001 were included in the analysis if they met a predetermined set of experimental criteria, among which were at least 3-wk duration and resistance-training 2 or more times a week. Lean mass and strength were normalized for meta-analysis by conversion to percent change per week and by calculating the effect size for each variable. Of the 250 supplements examined, only 6 had more than 2 studies that met the criteria for inclusion in the meta-analysis. Creatine and
creatine;
נק' מוניטין:
858
אבל כל עוד אתה לא בצום של כמה ימים למה שנדאג מפירוק שריר?
נק' מוניטין:
2,879
חיטוב?
נק' מוניטין:
6,632
Effect of leucine metabolite beta -hydroxy-beta -methylbutyrate on muscle metabolism during resistance-exercise training
S. Nissen, R. Sharp, M. Ray, J. A. Rathmacher, D. Rice, J. C. Fuller Jr., A. S. Connelly, and N. Abumrad
Iowa State University, Ames 50011; Metabolic Technologies Inc., Ames, Iowa 50010; MET-Rx Inc., Irvine, California 92715; and North Shore University Hospital, Manhasset, New York 11030
Received 18 August 1995; accepted in final form 1 July 1996.
Nissen, S., R. Sharp, M. Ray, J. A. Rathmacher, D. Rice, J. C. Fuller, Jr., A. S. Connelly, and N. Abumrad. Effect of leucine metabolite beta -hydroxy-beta -methylbutyrate on muscle metabolism during resistance-exercise training. J. Appl. Physiol. 81(5): 2095-2104, 1996.---The effects of dietary supplementation with the leucine metabolite beta -hydroxy-beta -methylbutyrate (HMB) were studied in two experiments. In study 1, subjects (n = 41) were randomized among three levels of HMB supplementation (0, 1.5 or 3.0 g HMB/day) and two protein levels (normal, 117 g/day, or high, 175 g/day) and weight lifted for 1.5 h 3 days/wk for 3 wk. In study 2, subjects (n = 28) were fed either 0 or 3.0 g HMB/day and weight lifted for 2-3 h 6 days/wk for 7 wk. In study 1, HMB significantly decreased the exercise-induced rise in muscle proteolysis as measured by urine 3-methylhistidine during the first 2 wk of exercise (linear decrease, P < 0.04). Plasma creatine phosphokinase was also decreased with HMB supplementation (week 3, linear decrease, P < 0.05). Weight lifted was increased by HMB supplementation when compared with the unsupplemented subjects during each week of the study (linear increase, P < 0.02). In study 2, fat-free mass was significantly increased in HMB-supplemented subjects compared with the unsupplemented group at 2 and 4-6 wk of the study (P < 0.05). In conclusion, supplementation with either 1.5 or 3 g HMB/day can partly prevent exercise-induced proteolysis and/or muscle damage and result in larger gains in muscle function associated with resistance training.
S. Nissen, R. Sharp, M. Ray, J. A. Rathmacher, D. Rice, J. C. Fuller Jr., A. S. Connelly, and N. Abumrad
Iowa State University, Ames 50011; Metabolic Technologies Inc., Ames, Iowa 50010; MET-Rx Inc., Irvine, California 92715; and North Shore University Hospital, Manhasset, New York 11030
Received 18 August 1995; accepted in final form 1 July 1996.
Nissen, S., R. Sharp, M. Ray, J. A. Rathmacher, D. Rice, J. C. Fuller, Jr., A. S. Connelly, and N. Abumrad. Effect of leucine metabolite beta -hydroxy-beta -methylbutyrate on muscle metabolism during resistance-exercise training. J. Appl. Physiol. 81(5): 2095-2104, 1996.---The effects of dietary supplementation with the leucine metabolite beta -hydroxy-beta -methylbutyrate (HMB) were studied in two experiments. In study 1, subjects (n = 41) were randomized among three levels of HMB supplementation (0, 1.5 or 3.0 g HMB/day) and two protein levels (normal, 117 g/day, or high, 175 g/day) and weight lifted for 1.5 h 3 days/wk for 3 wk. In study 2, subjects (n = 28) were fed either 0 or 3.0 g HMB/day and weight lifted for 2-3 h 6 days/wk for 7 wk. In study 1, HMB significantly decreased the exercise-induced rise in muscle proteolysis as measured by urine 3-methylhistidine during the first 2 wk of exercise (linear decrease, P < 0.04). Plasma creatine phosphokinase was also decreased with HMB supplementation (week 3, linear decrease, P < 0.05). Weight lifted was increased by HMB supplementation when compared with the unsupplemented subjects during each week of the study (linear increase, P < 0.02). In study 2, fat-free mass was significantly increased in HMB-supplemented subjects compared with the unsupplemented group at 2 and 4-6 wk of the study (P < 0.05). In conclusion, supplementation with either 1.5 or 3 g HMB/day can partly prevent exercise-induced proteolysis and/or muscle damage and result in larger gains in muscle function associated with resistance training.
נק' מוניטין:
858
ההמממ......לא חשבתי על זה.... 😃
נק' מוניטין:
58,705
המינונים זה 1.5-3 גרם.
נק' מוניטין:
11,814
- פותח/ת השרשור
- #9
זה אומר שהוא יעיל גם במאסה?
נק' מוניטין:
2,512
עד כמה זה מורגש? ז"א שהשיפור הוא באמת ניכר [כמו קריאטין] או שהוא מינורי?
נק' מוניטין:
58,705
מינורי או לא, את הכסף הוא לא שווה
בארץ מוכרים את זה בטבליות של 750 מ"ג, 90 טבליות 160 שקל, אם אתה צריך לדוגמא 3 גרם ביום? תעשה את החישובים - עדיף כבר לקנות סייקל.
נק' מוניטין:
2,836
HMB, בדומה לגלוטמין יכולים להפחית איבוד שריר משום שהגוף יודע לתעל אותם לאנרגיה ולכן משלים חוסרים אנרגטיים כאשר הגוף נמצא במאזן שלילי. תכל'ס התועלת מינורית ולא משתלמת, עדיף להקטין במעט את החוסר הקלורי מאשר לבזבז מאות שקלים.
