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Les glucides liquides augmentent la force à l'entraînement



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Effects of Carbohydrate Supplementation on Force Output and Time to Exhaustion During Static Leg Contractions Superimposed with Electromyostimulation
Journal of Strength & Conditioning Research: June 2012 - Volume 26 - Issue 6 - p 1717–1723 Wax, Benjamin; Brown, Stanley P.; Webb, Heather E.; Kavazis, Andreas N.

The purpose of this study was to investigate the effects of carbohydrate ingestion on force output and time to exhaustion using single leg static contractions superimposed with brief periods of electromyostimulation.

Six trained male subjects participated in a randomized, counterbalanced, double-blind study. The subjects were randomly assigned to placebo (PL) or carbohydrate (CHO).

The subjects in CHO consumed 1 g of carbohydrate per kilogram of body mass loading dose and 0.17 g of carbohydrate per kilogram of body mass every 6 minutes during the exercise protocol.

The PL received an equal volume of a solution made of saccharin and aspartame. The exercise protocol consisted of repeated 20-second static contractions of quadriceps muscle at 50% maximal voluntary contraction followed by 40-second rest until failure occurred. Importantly, the force output during quadriceps maximal voluntary contraction strength with superimposed electromyostimulation was measured in the beginning and every 5 minutes during the last 3 seconds of static contractions throughout the exercise protocol. Venous blood samples were taken preexercise, immediately postexercise, and at 5 minutes postexercise and analyzed for blood lactate.

Our results indicate that time to exhaustion (PL = 16.0 ± 8.1 minutes; CHO = 29.0 ± 13.1 minutes) and force output (PL = 3,638.7 ± 524.5 N; CHO = 5,540.1 ± 726.1 N) were significantly higher (p < 0.05) in CHO compared with that in PL.

Data suggest that carbohydrate ingestion before and during static muscle contractions can increase force output and increase time to exhaustion. Therefore, our data suggest that carbohydrate supplementation before and during resistance exercise might help increase the training volume of athletes.

Message 3 Juin 2012 14:45

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Localisation: Dijon
interessant. Donc pour un bodybuilder de 80kg l'ideal serait de consommer 80g de waxy ou maltodetrine pendant l'entrainement ?

Message 3 Juin 2012 19:43
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il faut commencer plus bas et monter progressivement

Message 10 Juin 2012 18:21

Messages: 158
Localisation: Dijon
ok pour quelq'un qui debute j'imagine que c'est evident

perso je met 60g de waxy pendant l'entrainement que je bois durant les 45 mn dernieres minutes de ma seance de 1h 30 etant donné que j'ai les glucides lents de l'orge solide ( 90g ingerés 45 mn avant la seance) depuis que j'ai attaqué la decoupe la semaine derniere.

Message 10 Juin 2012 21:37
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Djej21 a écrit:
ok pour quelq'un qui debute j'imagine que c'est evident


Ca marche pour tout le monde mais plus on a d'années d'entraînement, plus ça marche

Message 10 Juin 2012 21:41

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Le moins hypoglycemiant c est le dextrose ?

Message 10 Juin 2012 22:24
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j'aurai dit la maltodextrine


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