Trening & Kosthold; Verdt å lese uken av 7. juni 2010

Ukentlig spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.

Sist oppdatert: 11/6 kl. 14:41

Karbohydrater og fett i sammen - HJELP! (Bilde fra M.Verkerk, J.J.G.Claessens)

Broscience‘: T-Muscle har en god, liten artikkel som avkrefter en del vanlige myter i treningsverdenen – og dem er det mange av! Denne artikkelen tar for seg;
1) Aldri spis mye karbohydrater og mye fett i samme måltid.
2) Du må spise forskjellig mat for forskjellige mål.
3) Å kutte ut vann får deg til å se slankere og sterkere ut.
4) Natrium (Salt) får deg til å holde mer vann.
Les forklaringene på tmuscle.com.

Chia Frø er ekstremt sunne frø, selv om de færreste her i Norge har hørt om dem. Jeg lærte om dem i boka ‘Born to Run’, da den er veldig rikt brukt blant Tarahumara-folket i Mexico. Frøene kan sammenlignes med linfrø, men har enda høyere innhold av viktige næringsstoffer, og kan trygt spises i større mengder enn hva linfrø kan pga. linfrøenes relativt høye innhold cyanid. Eneste ulempen er pris og tilgjengelighet her i Norge, jeg har ikke sett det i butikkene før, men fant en nettside som selger det; http://chiax.no, som også har en fin faktaside om Chia. Jeg for min del venter med å prøve produktet, da jeg reiser til Mexico om under 2 uker, og der er Chia en vanlig matvare som helt sikkert kan fåes til under 10 % av hva det koster her.

7 Tips for en bedre treningsøkt: Ikke noe revolusjonerende i denne artikkelen, men den gir deg 7 gode tips som alle bør få med seg. Jeg har understreket de punktene jeg mener er aller viktigst.
“1. Develop progressions for everything
2. Static stretch antagonists between sets
3. We need better core training
4. Drill the neutral spine
5. Focus on tempo
6. Use more “reflexive” training
7. Include more hip extension work”

Intervju Charles Staley: Flott intervju med mye god informasjon. Noen utdrag;
– “Training is about getting out of your comfort zone and exposing yourself to challenges that are greater than you’ve experienced in the past so your physical body and your mind can grow.”
…weightlifters know how to lift as fast as possible. Every concentric is explosive. As you guys know, any weight moved at a high speed produces more muscular tension, which means you’ll tap into a larger number of motor units, and more of them will be fast-twitch motor units. That means more muscle. It’s also psychologically more fun, I think. It’s less daunting. You know you’ll be able to lift the bar, and the only thing you’re focused on is how fast you can move it. Of course, you don’t have to be an Olympic weightlifter to move the bar fast.”
– “…base your goals on behaviors, not outcomes… A goal is based on a number of factors, many of which aren’t controllable by you. What I suggest is coming up with a behavior and following that. So if you follow a behavior (A) it should lead to the goal (B). If your premise is correct then you’ll achieve the goal relative to what your genetics and other factors allow…”

Typen fettsyre har ingen betydning på metthetsfølelse eller kaloriinntak:
En ny studie publisert 24. mai 2010 viser at mettede, enumettede og flerumettede fettsyrer ikke gir noen forskjeller i sultfølelse eller kaloriinntak etter måltidet. Du blir med andre ord ikke slankere av å velge eumettede eller flerumettede fettsyrer framfor mettede. Når det er sagt, så er det fortsatt store helsemessige forskjeller mellom forskjellige fettsyrer, så pass på å få i deg de viktige flerumettede og enumettede fesstyrene, selv om det ikke
gjør deg direkte slankere. Merk også at det er forskjeller innen de forskjellige kategoriene; ikke alle mettede fettsyrer er for eksempel dårlig for deg.
Kilde: No evidence of differential effects of SFA, MUFA or PUFA on post-ingestive satiety and energy intake: a randomised trial of fatty acid saturationPubmed.

Caroline Wozniacki i 2006 Wimbledon girls final. Bilde fra Ricky Diver (Some rights reserved)

En god artikkel fra Eric Cressey om ‘tennis albue’. Eric Cressey er kanskje en av verdens beste innen rehabilitering og forhindring av idrettsskader.


0 Comments

  1. Chiafrø får man tak i til en billig penge hos iherb.com.
    Jeg har ikke prøvd det selv enda, men skal teste det ut etter hvert 🙂

  2. Takker.. Ser ut som en fin butikk, har du bestilt noe annet derfra før?

  3. Jepp. Jeg bestiller det meste av helsekost fra iherb, og jeg er veldig fornøyd.
    Der får man blant annet tak i stevia, D-vitaminer med god dosering, sterkere magnesium osv.
    Anbefales!

  4. Ok.. Jeg har tidligere bestilt fra bodybuilding.com med postal restante levering til Sverige, for så å hente det selv der.. Har fungert bra det.

    Men iHerb sender da fra USA de også? Hvordan får du sterkere D-vitamin osv.. gjennom tollen?

  5. iHerb sender fra USA, ja. Og det har ikke vært noe problem å få verken det ene eller det andre gjennom tollen.
    Jeg hadde hørt at det var sykt strengt når man fikk sendt varer fra USA, og alt ble stoppet uansett om det var lovlig. Sånn er det altså ikke. Det meste går gjennom, men jeg vet folk som har fått stoppet f.eks hampprotein siden det inneholdt for mye jern pr dosering.

  6. Min erfaring er at det er sjukt strengt! Så og si ingenting fra bodybuilding.com kommer gjennom Norsk toll, men er jo mulig at tollen har ‘svartelistet’ bodybuilding.com og sjekker alle bestillinger derfra nøye.. Jeg har fått sendt tilbake multivitaminer osv.. pga. for sterke doseringer, det eneste som har kommer gjennom er rent protein og karbs pulver..

  7. Jeg måtte jo selvsagt si at jeg ikke hadde hatt problemer :S
    I går fikk jeg brev om at D-vitaminene var for sterke og blir sendt tilbake. Men dette er også eneste gangen av maange ganger det har blitt stoppet, selv om det har blitt åpnet. Så det kan ansees å være relativt trygt å handle der.

  8. Ahh, synd..
    Tror nok jeg like gjerne tar å bestiller til Sverige i framtiden også jeg, er kun en 1,5 timers tur, også handler jeg jo mat på grensa i samme slengen..

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