Physical Transformation
Трансформация физической формы на основе гибкой диеты.
Ешьте это ДО и ПОСЛЕ тренировки! ТОП 3 мифа про белок и углеводное окно (что лучше кушать?)
Список источников:
- Postexercise muscle glycogen resynthesis in humans (Burke, 2017)
- Gastrointestinal Transit: How Long Does It Take? (VIVO Pathophysiology)
- Breakfast Omission Reduces Subsequent Resistance Exercise Performance (Naharudin, 2019)
- International society of sports nutrition position stand: caffeine and exercise performance (Guest, 2021)
- Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men (Morton, 2016)
- Muscular and systemic correlates of resistance training-induced muscle hypertrophy (Mitchell, 2013)
- International Society of Sports Nutrition Position Stand: protein and exercise (Jäger, 2017)
- Casein Protein Supplementation in Trained Men and Women: Morning versus Evening (Antonio, 2017)
- The effect of protein timing on muscle strength and hypertrophy: a meta-analysis (Schoenfeld, 2013)
- Nutrient timing revisited: is there a post-exercise anabolic window? (Aragon, 2013)
- The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review (Henselmans, 2022)
- Carbohydrate intake and resistance-based exercise: are current recommendations reflective of actual need? (Escobar, 2016)
- A systematic review and meta-analysis of carbohydrate benefits associated with randomized controlled competition-based performance trials (Pöchmüller, 2016)