Q: WHAT'S THE OPTIMAL BREAKFAST TO EAT FOR MUSCLE GAINS?
While you’ve likely heard breakfast is the most important meal of the day, let’s be realistic for a second. No meal is more special than the next; what you do during the course of the day or week is what matters most. Now, for those who love their breakfast, some recent research suggests you may want to rethink the amount of carbohydrates you include in that first meal. Your breakfast should be based on your current performance or physique goals.
You should also try to find something that you enjoy and won’t have a problem being consistent with. I recommend
a high-protein breakfast with a moderate amount of dietary fat from medium-chain triglycerides, or MCTs. Here’s why: A recent study compared the results from three different breakfasts to determine how “anabolic” they are. The participants of the study had either protein only or protein plus carbohydrates, or fasted during breakfast.
The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an
increase in metabolism. Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.
http://www.muscleandfitness.com/nutrition/meal-plans/build-muscle-and-get-lean-right-breakfast
muscle and fitnessı yeterli bir kaynak olarak görmemeniz doğal ama burdada belirtildiği gibi yapılan denemeler sonucunda böyle bir sonuca varmışlar şahsen ben bu tarz beslenmeyi aylardır uyguluyorum ve bende gayet etkili oluyor temiz kas kütlesi kazanmak için birde savaş cebecininde buna benzer bir konuşması vardı, glikojen depoları bu kadar kolay tükenmez antremandan sonra basit şeker alımına gerek yoktur diye, kendimde işe yarayan beslenme stili bu.vede growth hormonunda ne kadar kritik olduğunu tartışmayalım saçma olur.
--- Mesaj birleştirildi, 17 Kasım 2016 ---
bide arkadaşlar yanlış olmasın 0 carb gibi birşey önermiyorum ama carb alım zamanlarını ant öncesi ve sonrası şeklinde yapmak akşam ve sabahta carb almamak mantıklıdır diyorum.
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