Dr. Phibes skrev:
Og fuck nu proteinpulver, hverken det eller kreatin betyder noget, medmindre man træner på et MEGET højt plan.
Jeg er hooked på crossfit, men ikke så hooked at jeg skal have en daglig dose som KenIshii.
Det er da noget vrøvl, alle studier viser at det er svært at opbygge muskelmasse hvis man ikke får nok protein... Det protein kan komme fra en bøf eller fra pulver, det vigtigste er bare at man får nok. Nogen har svært ved at få nok fra deres mad alene, derfor kan proteinpulver være praktisk.
Citat:
Our purpose was to assess muscular adaptations during 6 weeks of resistance training in 36 males randomly assigned to supplementation with whey protein (W; 1.2 g/kg/day), whey protein and creatine monohydrate (WC; 0.1 g/kg/day), or placebo (P; 1.2 g/kg/day maltodextrin). Measures included lean tissue mass by dual energy x-ray absorptiometry, bench press and squat strength (1-repetition maximum), and knee extension/flexion peak torque. Lean tissue mass increased to a greater extent with training in WC compared to the other groups, and in the W compared to the P group (p < .05). Bench press strength increased to a greater extent for WC compared to W and P (p < .05). Knee extension peak torque increased with training for WC and W (p < .05), but not for P. All other measures increased to a similar extent across groups. Continued training without supplementation for an additional 6 weeks resulted in maintenance of strength and lean tissue mass in all groups. Males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone. Males that supplemented with a combination of whey protein and creatine had greater increases in lean tissue mass and bench press than those who supplemented with only whey protein or placebo. However, not all strength measures were improved with supplementation, since subjects who supplemented with creatine and/or whey protein had similar increases in squat strength and knee flexion peak torque compared to subjects who received placebo.
Fra
http://www.ncbi.nlm.nih.gov/pubmed/11591884