20/30 grammi IMHO mi sembrano troppi..vai a sovraccaricare troppo un fisico gia' sovraczarica dall' allenamento pesante.
60gr di cho è quasi nulla, 240kcal, ciò che bruci in mezz'ora scarsa di bici, 20 gr l'ora li dovresti ripristinare se hai portato il cane a pisciare
Summary of post-exercise nutrient ingestion findings
Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 10 g CHO/kg/day) has been shown to stimulate muscle glycogen re-synthesis [15,65].
Adding PRO (0.2 g 0.5 g PRO/kg/day) to CHO at a ratio of approximately 3: 1 (CHO: PRO) has been shown to stimulate glycogen re-synthesis to a greater extent [69].
Post-exercise ingestion (immediately after through 3 hours post) of amino acids, primarily EAAs, have been shown to stimulate robust increases in muscle PRO synthesis [73,74,83]. The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all [9].
During prolonged resistance training, post-exercise consumption of CHO + PRO supplements in varying amounts have been shown to stimulate improvements in strength and body composition when compared to control, placebo, or CHO-only conditions [10,87,90].
The addition of Cr (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training [84,88].
entro 30 minuti per una persona di 60 kg vuol dire 600 grammi di cho?60gr di cho è quasi nulla, 240kcal, ciò che bruci in mezz'ora scarsa di bici, 20 gr l'ora li dovresti ripristinare se hai portato il cane a pisciare
Summary of post-exercise nutrient ingestion findings
Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 10 g CHO/kg/day) has been shown to stimulate muscle glycogen re-synthesis [15,65].
Adding PRO (0.2 g 0.5 g PRO/kg/day) to CHO at a ratio of approximately 3: 1 (CHO: PRO) has been shown to stimulate glycogen re-synthesis to a greater extent [69].
Post-exercise ingestion (immediately after through 3 hours post) of amino acids, primarily EAAs, have been shown to stimulate robust increases in muscle PRO synthesis [73,74,83]. The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all [9].
During prolonged resistance training, post-exercise consumption of CHO + PRO supplements in varying amounts have been shown to stimulate improvements in strength and body composition when compared to control, placebo, or CHO-only conditions [10,87,90].
The addition of Cr (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training [84,88].
60gr di cho è quasi nulla, 240kcal, ciò che bruci in mezz'ora scarsa di bici, 20 gr l'ora li dovresti ripristinare se hai portato il cane a pisciare
Summary of post-exercise nutrient ingestion findings
Post-exercise (within 30 minutes) consumption of CHO at high dosages (8 10 g CHO/kg/day) has been shown to stimulate muscle glycogen re-synthesis [15,65].
Adding PRO (0.2 g 0.5 g PRO/kg/day) to CHO at a ratio of approximately 3: 1 (CHO: PRO) has been shown to stimulate glycogen re-synthesis to a greater extent [69].
Post-exercise ingestion (immediately after through 3 hours post) of amino acids, primarily EAAs, have been shown to stimulate robust increases in muscle PRO synthesis [73,74,83]. The addition of CHO may increase PRO synthesis even more, while pre-exercise consumption may result in the best response of all [9].
During prolonged resistance training, post-exercise consumption of CHO + PRO supplements in varying amounts have been shown to stimulate improvements in strength and body composition when compared to control, placebo, or CHO-only conditions [10,87,90].
The addition of Cr (0.1 g Cr/kg/day) to a CHO + PRO supplement may facilitate even greater adaptations to resistance training [84,88].
che quantità di roba devo mangiare nei 30 minuti
vedo se riesco a trovare quei due studi citati (15,65) anche a me sembra un valore eccessivo, non vorrei fosse un errore di battitura.
poi c'è quel CHO/kg/day da capire, a meno che non faccia parte di un valore generale quotidiano
sono comunque tanti visto che si parla, per sempio per un atleta di 60 kg ,di 600 grammi di CHO
Non entro nel merito delle quantità indicate dallo studio perchè al momento sto lavorando su altro; comunque in linea di massima posso dirti che di fonti di carboidrati non c'è solo la pasta. Se a colazione mangi 150gr di carboidrati, durante l'allenamento consumi 30-40-50gr di carboidrati per ora, dopo l'allenamento bevi un succo di frutta concentrato o delle bevande ricche di carboidrati a cui fai seguire una ricca merenda. Poi a cena reintegri il restante.
