Michael Gundill: le mini-minimum santé c'est 250 mg d'oméga 3 par jour avec plus de bénéfices avec 1 g

Impact of low v. moderate intakes of long-chain n-3 fatty acids on risk of coronary heart disease
Kathy Musa-Veloso British Journal of Nutrition, FirstView Article

The objective of the present study was to determine whether the consumption of ≥ 250 v. < 250 mg of the long-chain n-3 fatty acids (n-3 LCFA) per d is associated with a reduction in the risk of fatal and non-fatal CHD in individuals with no prior history of CHD. A comprehensive and systematic review of the published scientific literature resulted in the identification of eight prospective studies (seven cohorts and one nested case–control study) that met predefined inclusion criteria. Relative to the consumption of < 250 mg n-3 LCFA per d, the consumption of ≥ 250 mg/d was associated with a significant 35·1 % reduction in the risk of sudden cardiac death and a near-significant 16·6 % reduction in the risk of total fatal coronary events, while the risk of non-fatal myocardial infarction was not significantly reduced. In several meta-analyses, which were based on US studies, risk of CHD death was found to be dose-dependently reduced by the n-3 LCFA, with further risk reductions observed with intakes in excess of 250 mg/d. Prospective observational and intervention data from Japan, where intake of fish is very high, suggest that n-3 LCFA intakes of 900 to 1000 mg/d and greater may confer protection against non-fatal myocardial infarction. Thus, the intake of 250 mg n-3 LCFA per d may, indeed, be a minimum target to be achieved by the general population for the promotion of cardiovascular health.

Source: http://www.nutrimuscle.com/forum/viewtopic.php?t=4929

Cette étude nous montre l'intérêt de manger après l'entraînement et que si cette collation est composée de whey, leucine et maltodextrine l'anabolisme post-training sera d'au moins 48% 

Nutrient provision increases signalling and protein synthesis in human skeletal muscle after repeated sprints
EUROPEAN JOURNAL OF APPLIED PHYSIOLOGY Volume 111, Number 7, 1473-1483 Vernon G. Coffey, Daniel R. Moore, Nicholas A. Burd, Tracy Rerecich, Trent Stellingwerff, Andrew P. Garnham, Stuart M. Phillips and John A. Hawley

The effect of nutrient availability on the acute molecular responses following repeated sprint exercise is unknown. The aim of this study was to determine skeletal muscle cellular and protein synthetic responses following repeated sprint exercise with nutrient provision. Eight healthy young male subjects undertook two sprint cycling sessions (10 × 6 s, 0.75 N m torque kg−1, 54 s recovery) with either pre-exercise nutrient (24 g whey, 4.8 g leucine, 50 g maltodextrin) or non-caloric placebo ingestion. Muscle biopsies were taken from vastus lateralis at rest, and after 15 and 240 min post-exercise recovery to determine muscle cell signalling responses and protein synthesis by primed constant infusion of l-[ring-13C6] phenylalanine. Peak and mean power outputs were similar between nutrient and placebo trials. Post-exercise myofibrillar protein synthetic rate was greater with nutrient ingestion compared with placebo (~48%, P < 0.05) but the rate of mitochondrial protein synthesis was similar between treatments. The increased myofibrillar protein synthesis following sprints with nutrient ingestion was associated with coordinated increases in Akt-mTOR-S6K-rpS6 phosphorylation 15 min post-exercise (~200–600%, P < 0.05), while there was no effect on these signalling molecules when exercise was undertaken in the fasted state. For the first time we report a beneficial effect of nutrient provision on anabolic signalling and muscle myofibrillar protein synthesis following repeated sprint exercise. Ingestion of protein/carbohydrate in close proximity to high-intensity sprint exercise provides an environment that increases cell signalling and protein synthesis.

Source: http://www.mendeley.com/research/nutrient-provision-increases-signalling-protein-synthesis-human-skeletal-muscle-after-repeated-sprints/

If you do weight training and regularly go out on the town afterwards then you’ll already know this from your own experience, but it’s always nice to see your own wisdom confirmed by serious scientific research. Drinking alcohol after a heavy training delays your muscle strength recovery, and therefore reduces the growth stimulus of a power training session.

Sports scientists at the Massey University in New Zealand studied the effect of alcohol on post-training recovery because know the sports world only too well. "Many sportspeople, particularly those involved in team-based sports, regularly ingest moderate to large volumes of alcohol (ethanol) in the hours after training or competition as a means of celebrating, socialising or bowing to sponsorship commitments."

It’s possible to study the effects of heavy training by getting test subjects to do ‘negative training’: they can lower the bar themselves, but they do the upward movement together with a spotter. This way athletes can train with weights that they wouldn’t be able to lift by themselves. The effect of drinking alcohol after this kind of eccentric training has never been studied before.

The test subjects first did three sets of one hundred reps on a leg-extension machine. The researchers encouraged the test subjects – healthy young men with an average age of 23, who did weight training and drank alcohol regularly - to exercise as much resistance as possible on the downward movement of the machine during each rep. After the training one group was given orange juice to drink and the other group was given vodka and orange. The vodka group consumed eighty grams of alcohol, the equivalent of eight glasses of wine or beer.

The graph below shows each group's recovery after the training. OJ = orange juice, ALC = alcohol group.

At three moments after the training the researchers measured the peak torque, call it maximum strength for simplicity. In the orange juice group the peak torque was 12, 28 and 19 percent lower than before the eccentric training. In the vodka group the reduction was 34, 40 and 34 percent lower.

The alcohol intake had no effect on the concentration of the enzyme creatine kinase in the blood, an indicator of muscle damage. The test subjects did not have more muscle pain either.

The researchers think that alcohol affects the nerves that stimulate the muscles to grow after a training session. They also suspect that alcohol inhibits the production of cytokines, which the immune system uses to clear up and restore damaged muscle tissue after physical exercise. Molecular scientists have a different take on the matter. They think that alcohol inhibits the attachment of energy-providing phosphorus groups to anabolic signal molecules in the muscle cells.

"Our observations suggest that participants in sports should be encouraged to avoid alcohol intake in the post-event period if optimal recovery is required", the researchers conclude.

Source: J Sci Med Sport. 2009 Feb 18. [Epub ahead of print].

Source: http://www.ergo-log.com/alcoholtraining.html