{"id":20525,"date":"2016-04-05T07:48:01","date_gmt":"2016-04-05T05:48:01","guid":{"rendered":"http:\/\/master.hudo.com\/si\/2016\/04\/05\/misicno-rast-omogoci-tudi-med-spanjem\/"},"modified":"2016-04-15T10:08:17","modified_gmt":"2016-04-15T08:08:17","slug":"misicno-rast-omogoci-tudi-med-spanjem","status":"publish","type":"post","link":"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/","title":{"rendered":"Mi\u0161i\u010dno rast omogo\u010di tudi med spanjem!"},"content":{"rendered":"
\n\t\t\t\t\t
Sinteza beljakovin je pono\u010di mo\u010dnej\u0161a (Thinkstock)<\/figcaption><\/figure>\n

Si morda zapadel v rutino, v kateri se po poznem kosilu odpravi\u0161 v fitnes, nato pa pred spanjem izpusti\u0161 ve\u010derjo, saj si ne \u017eeli\u0161, da bi zau\u017eil kalorije, ki jih telo med spanjem ne bi pokurilo?\u00a0 V tem primeru tvega\u0161, da tvoje mi\u0161ice ne bodo dobile prepotrebne beljakovine potrebne za njihovo rast.<\/p>\n

Sinteza beljakovin je pono\u010di manj\u0161a<\/h2>\n

Strokovnjaki so \u017ee pred \u010dasom ugotovili, da je sinteza beljakovin pono\u010di, ko telo miruje, veliko manj\u0161a kot \u010dez dan, ko je \u010dlovek aktiven. To lahko pripi\u0161emo tudi dejstvu, da pono\u010di v telesu ni ve\u010d toliko aminokislin, ki bi omogo\u010dile oskrbo mi\u0161ic s snovmi potrebnimi za rast. \u010ce v krvi ni dovolj aminokislin iz hrane (t. i. primarni vir), bo telo uporabilo tiste, ki so sestavni del mi\u0161ic.<\/p>\n

Mi\u0161i\u010dna rast je prisotna tudi med spanjem!<\/h2>\n

V\u00a0 Univerzitetnem klini\u010dnem centru v Maastrichtu<\/em> so se strokovnjaki posvetili raziskavi, ki bi ponudila odgovor na vpra\u0161anje, ali so lahko proteini zau\u017eiti pred spanjem u\u010dinkovito prebavljeni in tako proizvedejo zadostno koli\u010dino aminokislin, ki stimulirajo mi\u0161i\u010dno rast med spanjem.\u00a0V raziskavi je sodelovalo 16 mo\u0161kih, razdeljenih v dve skupini po 8. Obe skupini sta morali ob 20. uri izvesti 45 minutni trening nog (no\u017eni izteg ter potisk z nogami). Pred spanjem so \u010dlani prve skupine zau\u017eili dodaten proteinski \u0161ejk (prvega so zau\u017eili takoj po treningu), \u010dlani druge skupine pa so zau\u017eili le kozarec vode, kar v ve\u010dini primerov po\u010dno mo\u0161ki, ki si \u017eelijo pridobiti mi\u0161i\u010dno maso in ob enem izgubiti odve\u010dno ma\u0161\u010dobo.<\/p>\n

Rezultati raziskave so pokazali, da so \u010dlani skupine, ki je pred spanjem zau\u017eila proteinski \u0161ejk, za ve\u010d kot 22 odstotkov pove\u010dali \u00bbno\u010dno\u00ab mi\u0161i\u010dno sintezo beljakovin, kot \u010dlani skupine, ki so zau\u017eili le vodo in ne proteinskega \u0161ejka.<\/p>\n

 <\/p>\n

Kaj lahko stori\u0161?<\/h2>\n

Proteini oziroma beljakovine stimulirajo rast mi\u0161ic le pribli\u017eno dve do tri ure po kon\u010dani vadbi. \u010ce torej sodi\u0161 med tiste, ki izpu\u0161\u010dajo obroke pred spanjem, svojim mi\u0161icam onemogo\u010da\u0161 stimulacijo rasti med spanjem. Zato avtor \u0161tudije Luc JC van Loon<\/em> (profesor fiziologije telesne vadbe) priporo\u010da, da pred spanjem zau\u017eije\u0161 proteinski obrok in s tem telesu omogo\u010di\u0161, da le tega raz\u010dleni na aminokisline, ki spodbujajo rast mi\u0161ic.<\/span><\/p>\n

Da pa bi obrok pred spanjem kar najbolje izkoristil, strokovnjaki priporo\u010dajo pribli\u017eno 25 gramov visoko kakovostnih beljakovin<\/span>, ki sode\u010d po raziskavi zagotavljajo vi\u0161jo stopnjo mi\u0161i\u010dne rasti. Pri izbiri proteinov za pred spanjem, je priporo\u010dljivo, da ti vsebujejo \u010dim manj ogljikovih hidratov in sladkorja ter da se spro\u0161\u010dajo po\u010dasi. \u010ce sodi\u0161 med tiste, ki raje posegajo po naravnih \u017eivilih, si pred spanjem lahko privo\u0161\u010di\u0161 skuto.<\/p>\n

Rezultati raziskave so pokazali, da je zau\u017eitje proteinov pred spanjem \u0161e posebej koristno za mo\u0161ke po 60. letu. Dodaten obrok pred spanjem, sestavljen iz visoko kakovostnih beljakovin, namre\u010d omogo\u010da telesu ve\u010d energije za sintezo mi\u0161ic in tako omogo\u010da bolj\u0161i odpor v boju proti izgubi mi\u0161i\u010dne mase povezane s staranjem.
\n<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Preveri, kaj je najbolje zau\u017eiti tik pred spanjem, \u010de \u017eeli\u0161, da mi\u0161ice med po\u010ditkom kar najbolj absorbirajo za rast potrebne hranilne snovi.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1555,1699,2364],"source":[1557,1518,1556],"supertag":[],"acf":[],"yoast_head":"\nMi\u0161i\u010dno rast omogo\u010di tudi med spanjem! - Hudo Slovenija<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/\" \/>\n<meta property=\"og:locale\" content=\"sl_SI\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mi\u0161i\u010dno rast omogo\u010di tudi med spanjem! - Hudo Slovenija\" \/>\n<meta property=\"og:description\" content=\"Preveri, kaj je najbolje zau\u017eiti tik pred spanjem, \u010de \u017eeli\u0161, da mi\u0161ice med po\u010ditkom kar najbolj absorbirajo za rast potrebne hranilne snovi.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/\" \/>\n<meta property=\"og:site_name\" content=\"Hudo Slovenija\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/hudo.si\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-05T05:48:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-15T08:08:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/hudo.com\/si\/wp-content\/uploads\/sites\/2\/2016\/04\/img-159125315.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"507\" \/>\n\t<meta property=\"og:image:height\" content=\"338\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hudo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:site\" content=\"@hudo_si\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"hudo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/\"},\"author\":{\"name\":\"hudo\",\"@id\":\"https:\/\/hudo.com\/si\/#\/schema\/person\/601cf3379633985b20f7e50f2bb47707\"},\"headline\":\"Mi\u0161i\u010dno rast omogo\u010di tudi med spanjem!\",\"datePublished\":\"2016-04-05T05:48:01+00:00\",\"dateModified\":\"2016-04-15T08:08:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/\"},\"wordCount\":539,\"publisher\":{\"@id\":\"https:\/\/hudo.com\/si\/#organization\"},\"keywords\":[\"fitnes\",\"mi\u0161ice\",\"spanec\"],\"articleSection\":[\"Zdrav duh & telo\"],\"inLanguage\":\"sl-SI\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/\",\"url\":\"https:\/\/hudo.com\/si\/zdrav-duh-telo\/misicno-rast-omogoci-tudi-med-spanjem\/\",\"name\":\"Mi\u0161i\u010dno rast omogo\u010di tudi med spanjem! 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