Styrka OCH kondition – hur få bäst resultat?

Forskningen vet mycket om hur man kan maximera uthålligheten. Och hur man kan maximera muskelstyrkan. Ofta tittar man på de två separat, fast i verkligheten vill de flesta träna både och. Och de flesta idrotter kräver både uthållighet och styrka för bra prestation.

Att träna både kondition och styrka i samma pass ger vanligen mindre styrkeökning än om man tränar styrka separat. En anledning till detta är ”konflikten” mellan AMPK och mTORC1. AMPK (som ju styr utvecklingen av mitokondrier och därmed uthålligheten) kan direkt blockera mTORC1 (som ju är viktig för muskel- och styrkeutveckling efter ett träningspass).

Så hur bör man då göra för att ta hjälp av kost och träning för bästa effekt? För att få effekt av de båda ämnena så kan man konstatera att AMPK endast behöver aktiverasunder en kort stund för att ge effekt, medan mTORC1-nivåerna behöver öka under en längre tid för att stimulera muskeltillväxt. Dessutom vet man att kolhydrater snabbt stänger av AMPK. De är båda faktorerna tillsammans ger följande praktiska råd:

*träna kondition (uthållighet) innan styrka
*mellan konditions- och styrketräningen: ät kolhydrater (för att dämpa AMPK) och aminosyror för att hjälpa till att aktivera mTORC1.
* håll igen på antalet set under styrketräningen, eftersom alltför många set aktiverar AMPK och därmed dämpar mTORC1 och muskeltillväxten.

Så kan du dela upp träningen i två delar så kan effekten relativt enkelt maximeras. Tränar du både och, huller om buller, så är frågan vilket du främst vill fokusera på under träningen. Ät innan passet efter det och utforma träningen efter dina mål.

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

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