Odgovor Po apr 02, 2018 19:18

Koliko beljakovin na dan/obrok

Koliko beljakovin na dan/obrok

Če je sinteza mišičnih beljakovin v nekem obdobju vpovprečju višja od njihove razgradnje bo prišlo do hipertrofije skeletnihmišic. Najpomembnejšo vlogo pri tem imajo seveda trening, hrana in počitek.Povišana raven aminokislin v krvi sama po sebi spodbuja sintezo mišičnihbeljakovin (nekaj tudi brez treninga, v kombinaciji s treningom toliko več) in tudi zmanjšuje njihovorazgradnjo. Tu igra pomembno vlogo vir beljakovin. Njegova aminokislinskasestava in tudi količina posameznih aminokislin. Vsi vemo, da ima velik vplivna izgradnjo aminokislina leucin, ki pa sama po sebi ni dovolj.
Pogosto beremo, da lahko telo absorbira le 30 g beljakovinna obrok. To je daleč od resnice. Črevesje lahko absorbira veliko večbeljakovin. Del teh potem tudi porabi, ostalo pa potuje v jetra in služi delomaza potrebe jeter, predvsem tvorbo določenih funkcijskih telesnih beljakovin, kise tam proizvajajo in se potem porabijo po telesu. Izjema so BCAA. Jetra imajonamreč zelo malo encimov, ki so potrebni za njihovo pretvorbo. Nekaj več kot 50odstotkov zaužitih beljakovin se nato sprosti v kri. Le del teh služi za izgradnjomišičnih beljakovin. Po neki raziskavi nekje 2,2 g oziroma 11% po zaužitju 20 gkazeina. Preostanek se v telesu porabi za energijo, tvorbo sečnine,nevrotransmitorjev in drugo. Izkoristek pa je še manjši, če gre za virbeljakovin z slabo aminokislinsko sestavo.
Pospešena sinteza mišičnih beljakovin se prične nekje 30minut po dvigu aminokislin v krvi in traja tam do 2 h. Potem v času do tretjeure u pade na osnovno raven in to kljub temu, da vzdržujemo visoko raven ak vkrvnem obtoku. Iz tega izhaja logika, da je v primeru želje po optimiziranjurasti mišic vredno imeti obrok na 3 do 4 ure (Seveda pa na prehod ak v krivpliva marsikaj. Na primeri prisotnost maščob v viru..)
Po raziskavah naj bi maksimirali izgradnjo mišičnih beljakovinpri količinah 1,6 pa tam do 2,2 g beljakovin na kg telesne teže. Postavlja pase vprašanje ali še večja količina beljakovin mogoče ne vpliva pozitivno tako,da zmanjšuje razgradnjo mišičnih beljakovin.
Na te številke vpliva marsikaj. Predvsem energijski vnos. Česmo na dieti je verjetno bolje, da beljakovine še malo povišamo. Še posebej tovelja v primeru, da imamo na telesu nižjo raven telesne maščobe.
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