Eu um minuto antes de começar meu treino hoje.
A garrafinha que estou segurando tem o K.I.S.S...
O artigo abaixo está em inglês, para quem não fala a língua vou explicar resumidamente...
K.I.S.S (keepe it simple, stupid) ou (keep it stupid simple)
Faça o mais estupidamente simples possível!
Estudos mostram que os batidos pré e pós treino devem conter carbs de I.G alto e proteína assim, aumenta-se a síntese proteica drasticamente,o trabalho de sinergia dos dois cria um ambiente anabolico superior a um ou outro desses nutrientes sozinhos. Além disso, o estudo afirma que um batido de pré-treino pode ser superior em carb de I.G alto a um batido de pós-treino, e consumir ambos pode ser melhor ainda!
O dever de casa é: Se você quer optimizar seu ganho de massa e força, é vital o consumo da combinação dos carbs e proteina durante a "janela" do treino.
A tal "janela" é um minuto antes do treino e imediatamente depois do treino.
Eu tenho feito o recomendado e tenho achado bons resultados,é conveniente e simples.
Na minha dieta ficou asim: 60g de whey+48g de carb no gatorade que também contém 11 g de açucar+3 g de creatina
misturo tudo e divido em duas garrafinhas, um pouco mais da metade eu tomo antes e o que restou depois, levo a minha bolsinha térmica chiquérrima e antes de sair do vestiário tomo meu kiss.
É isso aí, Follwing the K.I.S.S and be smart.
A number of studies have found that a post-workout drink containing simple, high-GI carbs and protein increases protein synthesis dramatically. The two work synergistically to create an anabolic environment that’s superior to either nutrient alone. In addition, some recent work suggests that a pre-workout drink may be superior to a post-workout drink, and consuming both may be best of all!
The take home lesson is this: if you want to optimize your nutrition to gain muscle mass and strength, it’s vital to consume a combination of fast-acting carbs and protein during the workout “window.”
Here’s what I recommend: mix 30-50g of high quality whey with 75-100g of high GI carbs (such as glucose, maltodextrin, etc.,) and 3-5g of creatine monohydrate and drink half immediately before you hit the gym, and the other half immediately following your workout.
To make it extra simple, I use a pre-made carb drinks (e.g., TwinLab Ultra Fuel, etc.) and add the whey and creatine to that and mix it up. You can “roll your own” of course by buying various carb powders in bulk. I just like the convenience of the pre-made carb mixtures myself.
As you can see, I don’t use a complicated formula for the amounts of protein, carbs, and creatine to take pre- and post-workout. Why? Because - while focusing on such minutiae would make me look smart - it probably won’t have any effects on you. Following the K.I.S.S. (“Keep It Simple, Stupid”) system works best here. The above formula is more then sufficient to supply the nutrients required to take advantage of the metabolic window. Some people take it a step further by dividing the formula into three parts, to be consumed before, during and after the workout, but I don’t see the need for that either. I doubt there are any real benefits to it, but more research is needed there.
This isn’t a miracle mixture, of course. If your training and/or nutrition over the rest of the day aren’t up to snuff, this pre- and post-workout drink won’t make up for those shortcomings. In conjunction with a good training program and diet however, combining pre- and post-workout nutrition will clearly add to your success. And remember, it’s not rocket science, so don’t make it any more complicated then it needs to be.
*I recommend that anyone interested in the topic of sports nutrition - lay person or scientist - should join the ISSN.* Visit their web site at http://www.sportsnutritionsociety.org for more information.
**Presented by Dr. Paul Cribb
People that want to know my thoughts on the correct way to lose fat should read my ebook Diet Supplements Revealed, see this website http://aboutsupplements.com/
If you want to know my thoughts on the best way to set up a diet to gain weight in the form of muscle while minimizing bodyfat, consider reading my ebook Muscle Building Nutrition (AKA Brink's Bodybuilding Bible) at this web site: http://www.musclebuildingnutrition.com/ .
BTW, both ebooks also cover supplements for their respective goals along with exercise advice.