Hur få full effekt av styrketräning?

Jag skrev i förra inlägget att man starkt tror att hormonerna spelar mindre roll för muskelutveckling stimulerad av träning. Hormonerna sätter främst den övre gränsen för hur stora musklerna kan bli. I stället är det ämnen som styr proteinsyntesen som är viktiga, som mTORC1.

För att stimulera mTORC1 gäller tuffare träning och tillgång till aminosyror, främst de grenade. Här rekommenderar många de tränande att se till att fylla på med aminosyror både före, men framför allt under och efter träningen. Väljer du att inta någon form av energi under passet är det en fördel om den innehåller även grenade aminosyror. Allt för att det ska finnas tillgängligt.

Efter träningen de första 20 minuterna viktigast. Så här gäller det att vara med! Då är förutsättningarna som störst och aminosyrorna ger störst effekt. Så ät gärna eller drick något direkt efter passet. Vänta inte tills du kommer hem, om du nu inte tränar hemma så klart.

Man avråder även från att ta NSAID preparat (non steroid antiinflammatory drug), som smärtstillande tabletter. NSAID blockerar muskeltillväxten – i alla fall hos möss. Och man antar att vi människor reagerar likadant. Musklerna behöver en viss inflammatorisk stress efter träningen för att tillväxa. Att då blockera den med medicinska preparat hämmar uppbyggnaden.

För muskelutvecklingen säger man att man ska dra ned på antalet set. Många set och repetitioner med lättare belastning aktiverar andra ämnen, som i sin tur direkt kan blockera mTORC1, vilket ger mindre muskeltillväxt efter träningen.

Jag återkommer snart med mer kring kombinerad träning, liksom uthållighetsträning.

Nu ska jag packa väskorna med skidkläder. Imorgon bär det av till Sälen! Tjoho!

Det här inlägget postades i Forskning, Motion och rörelse. Bokmärk permalänken.

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