Is late night eating better for fat loss and health?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 57

Utgave 57 – I denne utgaven:
- Is late night eating better for fatt loss and health? (av Martin Berkhan)
– 11 Years, 11 Lessons, 100 Pounds (av Eric Cressey)
- You’re A Tool (av Christian Thibaudeau)
– Talent vs. Work Part 1 (av Lyle McDonald)
– Oppvarming – mindre kan være mer (forskning)
– Høy-GI mat etter trening er unødvendig (forskning)

Ukas sitat:

«…When it comes to stimulating your own physical progress, it is far better to be the small fish in a big pond, then the big fish in the small pond. Nothing seems to make the insurmountable 400 pound squat barrier (your personal best) seem slight and insignificant as  when training with people who squat double that pundage for reps.»
- Marty Gallagher, her med et godt poeng som jeg definitivt har merket fordelene av etter jeg startet å trene på Toppidrettssenteret.

Is late night eating better for fat loss and health? En flott artikkel av Martin Berkhan om kveldsspising. Han går igjennom all kontrollert forskning på området, absolutt anbefalt lesning!

Noen utdrag:
- «…While short-term studies (15-18 days) do not find a statistically significant difference between early and late meal patterns, long-term studies (>12 weeks) show that late eating patterns produce superior results on fat loss, body composition and/or diet adherence….»
«…Note that leptin displays significant latency in response to carbs; if you eat carbs before you go to sleep, you won’t be experiencing the peak until you wake up in the morning (an added bonus is that you sleep good with some carbs pre-bedtime)…»

Studiene:
1) Sensi S, Capani F. Chronobiological aspects of weight loss in obesity: effects of different meal timing regimens. Chronobiol Int. 1987;4(2):251-61. Pubmed.

2) Schlundt DG, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T. The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr. 1992 Mar;55(3):645-51. Pubmed.

3) Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. J Nutr. 1997 Jan;127(1):75-82. Pubmed.

4) Nonino-Borges CB, Martins Borges R, Bavaresco M, Suen VM, Moreira AC, Marchini JS. Influence of meal time on salivary circadian cortisol rhythms and weight loss in obese women. Nutrition. 2007 May;23(5):385-91. Pubmed.

5) Sofer S, Eliraz A, Kaplan S, Voet H, Fink G, Kima T, Madar Z. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner. Obesity (Silver Spring). 2011 Apr 7. [Epub ahead of print]. Pubmed.

Store kveldsmåltider er kos :)

11 Years, 11 Lessons, 100 Pounds: En flott og inspirerende artikkel av Eric Cressey, med 11 viktige punkter:
«…1. Your end goal may change, but not the manner in which you accomplish it.
2. Long-term goals matter a lot less than short-term objectives.
3. Consistency is everything, and the best programs are sustainable ones.
4. Opinions are like assholes; everyone’s got one.
5. Long-term planning isn’t always feasible.
6. You can always make lemonade.
7. You’re not so freakin’ special.
8. Have a good team around you.
9. It is your responsibility to take a newbie under your wing.
10. Balance is more important than you can imagine.
11. Progress isn’t linear, but it can be steady…»

You’re A Tool: En fin, liten post av Christian Thibaudeau med et godt poeng; ‘alle’ treningsmetoder og verktøy fungerer, men det er viktig å tenke på hva det fungerer best for. Ingen en treningsmetode fungerer for alle målsetninger. «…See, everything works… as long as you use it properly. A hammer works, but trying to paint with it is just dumb!..»

Talent vs. Work Part 1: En fin drøfringsartikkel av Lyle McDonald om temaet om talent vs. arbeid. Når det kommer til dette emnet kan jeg forøvrig sterkt anbefale Malcolm Gladwell sin bok Outliers.

Oppvarming – mindre kan være mer: Lange oppvarmingsrutiner kan føre til så mye trøtthet at det går negativt utover ytelsen i selve treningen. Les mer hos New York Times.

Studien: Tomaras EK, Macintosh BR. Less is More: Standard Warm-up Causes Fatigue and Less Warm-up Permits Greater Cycling Power Output. J Appl Physiol. 2011 May 5. [Epub ahead of print]. Pubmed.

Høy-GI mat etter trening er unødvendig: En studie fra juni 2011 fant at et høy-GI og lav-gi kosthold i døgnet etter en glykogen-oppbrukende treningsøkt ikke førte til noen forskjeller i ytelse eller oksidasjonsverdier i en tilsvarende treningsøkt dagen etter.

Studien: Moore LJ, Midgley A, Vince R, McNaughton L. The effects of low and high glycemic index 24-h recovery diets on cycling time trial performance. J Sports Med Phys Fitness. 2011 Jun;51(2):233-40. Pubmed.

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