Topp 10 myter om faste motbevist -> Trening & Kosthold; Verdt å lese, Utgave 19

Utgave 19 – I denne utgaven:
- Topp 10 myter om faste motbevist (av Martin Berkhan)
– Mat og økonomi: «Sunn mat er for dyrt» – eller er det? (av Hilde Næss)
– Westside Barbell: Slik gjør du det! (av Thomas Fjeldberg)
– Eric Cressey om høy-helede sko (typiske ‘joggesko’, f. eks. Nike Shox)
– 5 Myter om styrketrening blant løpere (Av Eric Cressey)

Dette er en fast spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt

Martin Berkhan

Topp 10 myter om faste motbevist: En fantastisk post av Martin Berkhan, oversiktlig og godt referert. Jeg personlig vil helt klart referere folk til denne artikkelen når hva jeg ser på som ‘myter’ med tanke på faste og ernæring generelt dukker opp. Jeg vil også nevne at jeg er veldig enig i hva Martin envner i punkt 2; en av årsakene bak myten om at man ‘må’ spise ofte, er nok kosttilskuddprodusentene; det mye verdi for dem om folk tror at du må spise ofte – for folk har ikke tid, eller gidder rett og slett ikke, å tilberede 8 måltider om dagen – dermed oppstår markedet for proteintilskudd. måltidserstattere, protein/sportsbars mm.

1. Myth: Eat frequently to «stoke the metabolic fire».
2. Myth: Eat smaller meals more often for hunger control.
3. Myth: Eat small meals to keep blood sugar levels under control.
4. Myth: Fasting tricks the body into «starvation mode».
5. Myth: Maintain a steady supply of amino acids by eating protein every 2-3 hours. The body can only absorb 30 grams of protein in one sitting.
6. Myth: Fasting causes muscle loss.
7. Myth: Skipping breakfast is bad and will make you fat.
8. Myth: Fasting increases cortisol.
9. Myth: Fasted training sucks. You’ll lose muscle and have no strength.
10. Myth: «Eat breakfast like a king, lunch a queen, dinner like a pauper.»

Martin’s artikkel er relativt lang, så her er et par av de punktene jeg fant mest interessant, som jeg vet mange har veldig godt av å lese;

- «If you were to fast for 23 hrs and then go for a 90 min run at 70-75% VO2max, your blood sugar after the run would be identical to the same run performed in the fed state» (Metabolic responses to exercise after fastingPubmed.

– «It would take no less than three days or 84 hours of fasting to reach blood sugar levels low enough to affect your mental state; and this is temporary, as your brain adapts to the use of ketones.» (Importance of blood glucose concentration in regulating lipolysis during fasting in humansPubmed.)

– «During 48 hours of fasting, or severe calorie deprivation, blood sugar is maintained within a normal range, and no measure of cognitive performance is negatively affected.» (A double-blind, placebo-controlled test of 2 d of calorie deprivation: effects on cognition, activity, sleep, and interstitial glucose concentrationsPubmed.)

– «..the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate). Other studies show metabolic rate is not impacted until 72-96 hours have passed..» (Leucine, glucose, and energy metabolism after 3 days of fasting in healthy human subjectsPubmed).

– «..metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6% – 10% after 36-48 hours» (Enhanced thermogenic response to epinephrine after 48-h starvation in humansPubmed, Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrinePubmed)

– «..digestion of a standard meal is still incomplete after five hours. Amino acids are still being released into your bloodstream and absorbed into muscles. You are still «anabolic.» This is a fairly standard «Average Joe»-meal: 600 kcal, 75 g carbs, 37 g protein and 17 g fat. Best of all? This was after eating pizza, a refined food that should be quickly absorbed relatively speaking.» (Splanchnic and leg substrate exchange after ingestion of a natural mixed meal in humans – Pubmed).

– «..First of all, we have the large scale epidemiological studies showing an association with breakfast skipping and higher body weights in the population. One researcher from that study, commenting on the association with breakfast skipping or food choices for breakfast, said:

«These groups appear to represent people ‘on the run,’ eating only candy or soda, or grabbing a glass of milk or a piece of cheese. Their higher BMI would appear to support the notion that ‘dysregulated’ eating patterns are associated with obesity, instead of or in addition to total energy intake per se…» (The effect of breakfast type on total daily energy intake and body mass index: results from the Third National Health and Nutrition Examination Survey (NHANES III)Pubmed).

– «Short-term fasting has no effect on average cortisol levels and this is an area that has been extensively studied in the context of Ramadan fasting. Cortisol typically follows a diurnal variation, which means that its levels peak in the morning at around 8 a.m. and decline in the evenings. What changes during Ramadan is simply the cortisol rhythm, average levels across 24 hours remain unchanged.» (Physiological and chronobiological changes during Ramadan intermittent fastingPubmed, [Cortisol rhythm during the month of Ramadan]Pubmed.)

– «..If the scientific data on Ramadan fasting aren’t enough, there are plenty of other studies showing no effect on weight loss or weight gain from eating later in the day(Chronobiological aspects of weight loss in obesity: effects of different meal timing regimensPubmed).

Mat og økonomi: «Sunn mat er for dyrt» – eller er det?
Hilde har en flott bloggpost hvor hun påpeker at vi ifølge Statistisk Sentralbyrp (SSB) kun bruker 11,8 % av våre inntekter på mat, og samtidig kaster vi 1/4 av maten som selges her til lands. Er vi virkelig kvalisifert til å klage på matprisene her til lands? Mat er dyrt her, ja, men i de aller fleste land bruker befolkningen betraktelig høyere andel av sin inntekt på mat, enn hva vi gjør.
Stastistikker fra SSB.
Mindre mat i søpla (forskning.no)

Westside Barbell: Slik gjør du det!
Thomas Fjeldberg har på Fitnessbloggen en flott introduksjon til prinsippene populærisert av Westside Barbell. Om du ønsker å bli STERK, hør på disse gutta!

Eric Cressey om høy-helede sko (typiske ‘joggesko’, f. eks. Nike Shox):
…»Then, I gave him the following advice: “I would never put one of my athletes in high-tops. The introduction of the high top and the addition of big heel lifts in sneakers is, in my eyes, the cause of the epidemic of anterior knee pain and the emergence of high ankle sprains. And, you’re right that there is more to the stability equation than the height of the shoe: the muscles and tendons of the lower leg (particularly the peroneals) actually have to do some work to prevent ankle sprains. Put yourself in a concrete block of a shoe and tape your ankles and you are just asking all those muscles to shut down.»… Les mer her.
Les også: Bokanmeldelse: ‘Born to Run’ av Christopher McDougall

5 Myter om styrketrening blant løpere (Av Eric Cressey): En flott post som alle som driver aktivt med løping eller annen kondisjonsidrett burde lese.
Myth #1: Runners don’t need to resistance train.
Myth #2: Machines are just as good as free weights.
Myth #3: Yoga and Pilates “count” as resistance training.
Myth #4: Super-slow training is valuable.
Myth #5: Runners should avoid heavy weights and dynamic lifts.
+ FAQ…

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