Niin miksi tankata treenin aikana kun sitä ei tarvi?. Molemmat oikeita tapoja ja molempiin löytyy perusteet. Ihan saivarteluna 30min välein vedetty sokeripaukku tuhoa paljon treenaavan hampaat. train low on tutkittu tehokeino - tarviiko sitä sun tehdä tai tehoaako se sulle - se pitää miettiä ja kokeilla. On sitäkin tutkittu ettei treenin jälkeenkään syö mitään. Mutta sekin on hyvä tietää, että treenin jälkeen on kroppa kovin vastaanottavainen energialle eli silloin on hyvä miettiä mitä syö, jos on tarpeen maximoida energiavarastojen täyttyminen.
  • AFTER - using the increased glycogen synthetic rate in the immediate 2 to 4 hour post ride recovery interval to begin rebuilding glycogen stores.

Finally, take advantage of the glycogen repletion window that facilitates muscle glycogen repletion in the 4 hours immediately following vigorous exercise. During this time, any carbohydrates you eat are converted into muscle glycogen at up to 3 times the normal rate. And this window of opportunity closes fairly quickly as some data suggests there is a 50% fall in this super charged repletion rate by 2 hours with a return to the normal repletion rate by 4 hours post exercise. (Ivy JL et al,J Appl Physiol 1988 Apr;64(4):1480-5).
This slowing of the glycogen repletion rate occurs even when plasma glucose and insulin levels remain elevated with oral supplements. It has been suggested that the initial elevated replacement rate is insulin INdependent, while the slowing at 4 hours is a shift back towards the normal insulin dependent muscle cell uptake rate.