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Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

17.06.2017

Two weeks without strength training? Not a problem...

Strength athletes who don't touch weights for two weeks don't lose muscle mass, don't put on weight and don't lose strength either. Sports scientists from Baylor University write about it in the Journal of Strength and Conditioning Research. And whether the athletes use protein shakes or simple carbohydrates during their training period and detraining period makes no difference.

Study
The researchers did an experiment with 20 students, all of whom had been doing weight training for some time. The participants all followed an identical training programme [RT] for four weeks and then did not train for two weeks [DT]. After that the students did another four weeks of training with weights [ReT].

Half of the participants were given 25 g maltodextrin after each strength training session and the half were given 25 g whey. In the detraining period [DT] the participants took their maltodextrin or whey early in the morning.

Results
As the experiment progressed the participants gained strength. During the detraining period the participants maintained their strength. The statistics show that it made no difference whether they used whey or not.

The lean body mass of the whey group remained constant during the detraining period – in both groups.

Fat mass did not increase in either group during the detraining period.

Source:
J Strength Cond Res. 2017 Apr;31(4):869-81.

More:
HMB slows down muscle loss if you're not training 17.12.2012
Leucine retains muscle mass when you're not training 30.08.2010

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Strength Training

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