Post-workout meal

[melvinafca]

Jep lactose. Doe ook cutten nu.. heb liever eiwitten met een hogere bio waarde.

[kojak]

Jep lactose. Doe ook cutten nu.. heb liever eiwitten met een hogere bio waarde.

Dus jij eet alleen eieren en whey?

[dynobet]

ongeveer alle eiwitten zijn langzaam verteerbaar. Of je nou eieren, kip, rund, vis, kaas of weet ik veel wat neemt. een uitzondering is whey.

Na je training neem je een whey shake. Optioneel kun je iets van snelle suikers nemen. Dit kan maar is in veel gevallen helemaal niet nodig (omdat er pre workout ruim voldoende Kh ingenomen zijn die nog verwerkt kunnen worden).

Als je thuis komt neem je een eiwitbron met een langzame afgifte. Dit kan bijna elke eiwitbron zijn. Of je koolhydraten bij deze maaltijd neemt, en hoeveel is afhankelijk van een aantal factoren. Ik persoonlijk plan mijn kh inname over de dag zo, dat ik post workout altijd wat plek heb voor wat kh.

[Rickbeen]

ongeveer alle eiwitten zijn langzaam verteerbaar. Of je nou eieren, kip, rund, vis, kaas of weet ik veel wat neemt. een uitzondering is whey.

Na je training neem je een whey shake. Optioneel kun je iets van snelle suikers nemen. Dit kan maar is in veel gevallen helemaal niet nodig (omdat er pre workout ruim voldoende Kh ingenomen zijn die nog verwerkt kunnen worden).

Als je thuis komt neem je een eiwitbron met een langzame afgifte. Dit kan bijna elke eiwitbron zijn. Of je koolhydraten bij deze maaltijd neemt, en hoeveel is afhankelijk van een aantal factoren. Ik persoonlijk plan mijn kh inname over de dag zo, dat ik post workout altijd wat plek heb voor wat kh.

Thanks dyno! Zou je willen vertellen welke factoren je hiermee bedoelt?

[nbtp]

Ik drink altijd 0.5 l halfvolle melk achter men training.

[nbtp]

Heb hier nog eens een artikel waar het gene wat dyno zei wat wordt verduidelijkt.

Muscle Growth and Post-Workout Nutrition

In recent years, there has been huge interest in the topic of around workout nutrition for promoting optimal gains in strength and muscle size (prior to that, most interest had to to with recovery from exhaustive endurance exercise). And, as is so often the case, as research has developed, many ideas, some good and some bad, have developed out of that.
Early research into post-workout nutrition focused almost exclusively on endurance athletes and, really, the only issue of importance was refilling muscle glycogen and re-hydrating the athlete. For this reason the focus was on carbohydrates and fluids with little else considered. At some point, I recall it being the mid-90′s some early work suggested that adding protein to post-workout carbohydrates was beneficial in terms of glycogen re-synthesis and a new dietary trend started to form.
Now, it turns out to be a bit more complicated than that whether additional protein actually increases glycogen synthesis depends on a host of factors, primarily how much carbohydrate is provided. Simply, if sufficient carbohydrate is given following training, adding protein has no further benefit in terms of promoting glycogen re-synthesis.
In situations where insufficient carbs are consumed (by choice or otherwise), extra protein helps. Which isn’t to say that additional protein following training isn’t valuable for endurance athletes even if carbohydrate are sufficient but that’s not really the topic of today’s article.
While individuals involved in the strength sports and bodybuilding were quick to jump onto the post-workout carb/protein bandwagon, the research wasn’t really aimed at them. As well, there has always been a bit of a disconnect in using work on endurance athletes (who may be doing hours of exhaustive work) and trying to apply it to individuals in the weight room.
Differences in volume of training, fuel use and goals make using data on one group inappropriate for application to the others. It’s still common to see well-meaning nutritionists use the same guidelines for both strength/power athletes (including bodybuilders) and endurance athletes but that is simply silly.

In any case, work examining the impact of various combinations of post-workout nutrients in terms of promoting strength or hypertrophy would come later and, at this point, a huge amount of work has been done. I’m not going to get into every detail (the issue is discussed in absurd detail, 35 pages worth, in The Protein Book) of post-workout nutrition and will focus the article simply on the issue of protein, carbohydrates and the combination of the two in terms of how they impact on post-workout recovery and muscle growth.
To understand what I’m going to say and why I think some current recommendations (especially the one saying that you only need protein post-workout) are not consistent with the research, I need to get into a few details regarding how training impacts on muscle growth and how nutrients impact on this. Don’t worry about the dense text, there’s a pretty graphic below to help explain it all. A pretty, pretty graphic.
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How Does Muscle Grow?
Endlessly on the site, I’ve talked about how the primary stimulus for growth is progressive tension overload (with fatigue being a secondary factor) but, believe it or not, that’s not what I’m going to talk about here. Rather, I want to get a bit deeper into the processes of muscle growth. I’m not going to get full-blown molecular on you, just a bit more detail than I usually go into.
Now, the ultimate goal of getting bigger muscles is, well, getting bigger muscles. But what does that actually mean? Skeletal muscle is composed of a variety of different elements including protein (about 100-120 grams of actual protein per pound of muscle and yes I’m mixing grams and pounds), water (making up the majority), connective tissues, glycogen, minerals and a few other things. I’m going to focus on the actual protein component of it since that’s the bit that actually generates force, etc.
Protein in your muscle is no different than the protein found in dietary protein, it’s a long-chain of amino acids that have been attached to one another in the structure that makes up skeletal muscle (the various fibers and such). But how does this process work?
Simply, there are two competing processes that go into what ultimately happens to muscle mass which are protein synthesis and protein breakdown. Protein synthesis is simply the act of attaching amino acids into one another and making them into muscle. This is an energetically costly process and occurs through the actions of ribosomes (little cellular messengers that you learned about in 7th grade biology) acting under the instructions of mRNA (something else you forgot about from high school). So training turns on genes which get translated into mRNA which tell the ribosomes what to build and how to do it. That’s protein synthesis and you can think of it as ‘good’ when it comes to muscle growth.
The competing process is protein breakdown which is the opposite. Various specialty enzymes work against you, cleaving off amino acids from the already built skeletal muscle. This happens under the influence of hormones and other factors. Most tend to think of protein breakdown as ‘bad’ in the sense of muscle growth but it’s a touch more complicated than that. The ability to break down and rebuild tissues in the body (a process which is ongoing constantly, even when you’re ‘at rest’), provides the human body with a lot of adaptations flexibility. That is, it allows the body to adapt to changing demands and remodel itself based on the signal it gets from whatever is going on in your life. In that sense, protein breakdown is not ‘bad’.
Now, what happens to your muscle mass ultimately depends on the balance between these two competing processes. I’ve tried to illustrate this below with three possible scenarios.

1. Protein synthesis > Protein breakdown = Muscle mass increases
2. Protein synthesis = Protein breakdown = No change in muscle mass
3. Protein synthesis < Protein breakdown = Muscle mass decreases

Assuming your goal is bigger muscles, clearly 1 is the goal. But this also means that there are two primary ways that we can potentially impact on muscle growth. We can either increase protein synthesis, decrease protein breakdown or do both at the same time. And doing both at the same time would be expected to have the biggest impact.
There’s one more factoid you need to know which is this: heavy resistance training increases the rates of both protein synthesis AND breakdown. That is, training doesn’t just turn on one or another, it turns on both. This is probably a mechanism to help with the previously mentioned remodeling process. But both happen following training.
And with that background, now let’s look at how nutrients interact with all of this.
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Protein, Carbohydrates or Both, Oh My!
While athletes are rarely that interested in technical details and only want the practical applications, to understand everything I want to talk about I need to look at a bit more detail, specifically how protein and carbohydrates interact with the processes of protein synthesis and breakdown discussed above. And it basically works out like this:

1. Protein (amino acids) stimulate protein synthesis but have no impact on protein breakdown.
2. Insulin (secondary to carb consumption) inhibits protein breakdown with no impact on protein synthesis.

It’s actually a touch more complex than this. Protein can impact on protein breakdown under certain conditions and insulin can impact directly on protein synthesis (and there happens to be a big difference in terms of what happens at rest vs. after training). But for the most part, following training, the above will hold true.
Which leads us towards an ideal of post-workout nutrition. First and foremost I should point out that if you train and don’t eat anything afterwards (and this assumes you haven’t eaten a few hours before), the body will actually remain in a net catabolic state. That is, protein breakdown will be greater than protein synthesis. That’s bad. But only really applies if you’re training first thing in the morning after a fast (how many studies are done) and haven’t eaten anything.
But let’s assume that you eat something following training. Should it be protein, carbs, both, or some other combination? First let’s look at the single feeding studies. That is, let’s say that you could only choose one or the other following training, which should you choose. The answer there is clearly protein alone which will be vastly superior to carbohydrate alone. Because while consuming carbohydrates will decrease protein breakdown, only protein will increase protein synthesis (and provide the building blocks for building new muscle).
And this is also where a rather silly idea has come from in the post-workout recommendations. Folks will often state that “You only need protein post-workout because carbs don’t effect protein synthesis.” This is true but ignores the impact of decreasing protein breakdown on net protein gain.
Certainly increasing protein synthesis appears to be relatively more important than decreasing protein breakdown but the simple fact is that you get the biggest overall effect if you target both at the same time. Which means a combination of protein and carbohydrates.
I should probably mention dietary fat and the simple fact is that fat intake post-workout is woefully understudied. One study found no difference in anything with a meal containing fat vs one not-containing fat (so you folks insanely obsessed with not slowing gastric emptying by consuming dietary fat can stop worrying) but beyond that there’s little research. One study did find that full fat milk promoted protein synthesis better than skim milk following training but nobody is sure why. It wasn’t because more calories were consumed because the researchers also tested enough skim milk to match the calories of the whole milk; whole milk was still superior.
In any case, that’s the overall conclusion that I draw from looking at the body of literature: while protein alone is superior to carbohydrates alone, the combination of the two will have the greatest impact on promoting muscle growth (as well as having other beneficial effects on muscle glycogen, etc). How much of each? Well that depends on a host of other factors that will have to wait for a later article (or see The Protein Book).
I’ve shown this schematically in the graphic below, showing how both training and nutrients impact on the processes discussed above.
Arrows are neat!

[nbtp]

dubbel post

Kijk vooral naar dat schema wanneer je de tekst leest. Dat verduidelijkt een serieus stukje.

[nbtp]

Hier nog een artikel waarom melk goed kan dienen als post-workout. In het rood heb ik de belangrijkste dingen aangeduid. Op het einde staan er enkele uitzonderingen waarom sommige mensen dit beter niet doen, of maar voor een deel.

[quote]
Milk: The New Sports Drink? A Review

Title
Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr. 2008 Oct 2;5:15


ABSTRACT
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a rehydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
My Comments
Milk, like all aspects of nutrition is often surrounded by controversy. From the nutjob tinfoil on the head anti-milk zealots to bodybuilders who say that milk makes you smooth, milk is often thought of as a terrible food for adult humans to eat.

Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
I’m not going to address the controversy regarding milk here, sufficed to say I’m on the side of milk (and dairy foods in general) being excellent for athletes and folks trying to improve body recomposition. The combination of both fast whey and slow casein is excellent for a lot of sporting and athletic applications, dairy calcium improves body composition, etc. And while dairy does contain quite a bit of sodium (which is what I suspect causes the issues with ‘smoothness’ for contest bodybuilders), this is only an issue on the day of the contest. Dropping milk out 16 weeks out can only hurt fat loss, not help it.
You can read more about that in Contest Dieting Part 1. As well I discuss dairy proteins (both supplemental and whole food) in detail in The Protein book.

Which brings me in a roundabout way to today’s article which examines recent research examining the potential of milk as a sports drink.
The paper first examines much of what I talked about above, the overall macronutrient profile of milk. In that the recent area of research for sports nutrition revolves around carbohydrate, protein/amino acid intake, along with fluids and electrolytes, milk ends up covering all of those nutritional bases.
As noted above, milk contains a combination of both casein (a slow digesting protein) and whey (fast acting), along with a large proportion of the branched chain amino acids (BCAA). It also contains carbohydrates (lactose, see my note at the end of this piece), along with minerals, both sodium and potassium. Of course, milk automatically contains fluid and hydration/fluid balance is also important for optimal performance and recovery.
Moving on the paper first examines research on milk and resistance training adaptations. A number of studies have been performed from acute (single drink) studies to longer work looking at lean body mass gain. In one acute study, both fat free and whole milk were shown to improve protein synthesis following training; the whole milk worked better although the researchers weren’t sure why.
Of more interest, milk was shown to be superior to a soy based drink (both drinks contained identical protein, carbs and calories) in terms of lean body mass gains over 3-8 weeks. In addition, not only did the milk group gain more lean body mass, they lost a bit of fat. Of some interest, it was thought that the superiority of the milk was due to its slower digestion compared to the soy (a fast protein). As I detail in The Protein Book, in contrast to recurring beliefs that whey is superior post-workout, research shows that a slow or combination slow and fast protein following training appears to be superior in terms of lean body mass gains.
Quoting from the paper’s conclusion:

“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”

Now, moving onto endurance training, it’s first important to note that endurance athletes have a couple of issues to deal with (in terms of both performance and recovery) that strength trainers don’t necessarily have to deal with. This includes hydration and performance during training/competition as well as glycogen re-synthesis and re-hydration following training. While those certainly can be an issue following very voluminous strength training, they tend to be a bigger issue for endurance type training.
Now, about a zillion studies (give or take a couple hundred thousand) have looked at the impact of carb intake on endurance performance. The research is mixed and whether or not carbs help depends on the duration and intensity of training. Of more relevance here, some research has examined whether adding small amounts of protein during endurance competition can help performance. Some of it finds a benefit, some of it doesn’t; there is still some controversy over this issue.
In this vein, some work has examine the impact of milk during endurance training. While some potential benefits (such as increased blood amino acid levels) were seen, no performance benefits were seen and the subjects reported a fuller stomach due to the milk; this was likely due to the milk more slowly emptying from the stomach. This isn’t a good thing and what research has found a benefit of protein during endurance training invariably used faster proteins (whey or casein hydrolysate). I would not recommend milk during training.
However, as a post-workout drink, milk appears to be a good choice for endurance athletes. Some work has found that the combination of protein and carbs leads to better glycogen re-synthesis, however no research has directly examined milk in this context. One study compared chocolate milk to a commercial carbohydrate drink and found that the chocolate milk was at least as good at promoting performance as the carb drink.
With regards to hydration, a previous research review I did examined Milk as an Effective Post-Exercise Rehydration Drink, finding that milk was superior to water or commercial carbohydrate drinks for re-hydration following endurance exercise, presumably due to the sodium and potassium content.
Quoting again from the paper itself, the researchers conclude that

“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”

The bottom link is that milk can be an effective post-workout drink for both resistance trainers and endurance athletes.


Practical Application
Clearly the research to date suggests that milk may be a superior post-workout drink following resistance training (at least compared to a fast protein like soy) and may have benefits for endurance athletes as well in terms of promoting glycogen synthesis, recovery and re-hydration following training.
Anyone who has read The Protein Book (or my other books for that matter) knows that I’m big on milk and milk proteins, they have massive advantages in terms of their protein content, dairy calcium, and other effects. Milk is readily available, tasty and relatively inexpensive.
However, there are a couple of caveats. For large athletes who need a large amount of carbohydrates or protein following training, milk may not be an ideal way of getting it. A typical 8-oz serving of milk contains roughly 12 grams of carbohydrates and 8 grams of protein. A large resistance training athlete might need 4-5X that many nutrients following training and drinking that much milk may not be feasible.
A compromise solution might be to use milk as a base and add extra nutrients (such as maltodextrin or dextrose powder for carbs and protein powder for protein) to achieve a higher nutrient density than milk itself can provide. So 16 oz. (2 cups) of milk with extra carbs/protein would get the benefits of milk along with sufficient nutrients for larger athletes to recovery. Similar comments would apply to endurance athletes who often need very large amounts of carbs following exhaustive training; drinking 4+ cups of milk following training may not be feasible.
As a final comment, if there is one major problem with milk for many people, it’s the presence of lactose (milk-sugar). Lactose, like all digestible carbohydrates requires a specific enzyme to be broken down called lactase. However, some people lose the ability to produce lactase/digest lactose; this can occur either completely or relatively (in the latter case, folks can handle small amounts of dairy).
Lactose intolerance, which should not be confused with a true milk allergy, can cause stomach upset, gas, and diarrhea in predisposed people; it’s racially based and some ethnicities are more or less likely to have problems. For those with lactose intolerance, but who wish to use milk following training there are several options.
The first is to find a source of lactose free milk. Brands such as Lactaid add lactase to milk to digest the lactose into glucose and galactose; this typically results in sweeter milk but without the offending lactase. Lactase pills are also available which can be taken with milk to help with digestion. Finally, there are products which claim to increase lactase levels in the gut and some people find that milk consumed with other food is tolerable; additionally, regular yogurt consumption can improve the ability to digest lactose.
[/QUOTE]

[Rickbeen]

Thanks, ik heb nu geen tijd, maar ga het morgen zeker ff doorlezen!