Omega-3 fatty acids for muscle growth, mm. -> Trening & Kosthold; Verdt å lese, Utgave 50

Utgave 50 – I denne utgaven:
Omega-3 fatty acids for muscle growth (av Martin Berkhan)
– Things That Pisses Me Off: Experts Who Know Everything (av Christian Thibaudeau)
– Vil man, kan man, så lenge man… (av Eirik Sandvik)
– The Sports, Training and Adaptation Continuums (av Lyle McDonald)
– Does Exercise Make You Eat More? (av James Krieger)
– Saccharin: An Undeserved Bad Reputation (av James Krieger)

Ukas sitat:

«How can I possibly put a new idea into your heads, if you do not first remove your delusions?»
– Doctor Pinero i «Life-Line», av Robert A. Heinlein (1939).

Omega-3 fatty acids for muscle growth: En fntastisk artikkel av Martin Berkhan om omega-3, dets kjente effekter, og en ny og ekstremt interessant studie.

Hovedreferanse: Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B. Omega 3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle aged men and women. Clin Sci (Lond). 2011 Apr 19. [Epub ahead of print]. Pubmed.

Makrell er rikt på Omega-3 fettsyrer

Things That Pisses Me Off: Experts Who Know Everything: En flott post av Christian Thibaudeau om hvordan mange i fitness-verden tror de kan ‘alt. Selv om man er dyktig på noe innen trening/kosthold/helse, betyr ikke det at man er dyktig på alt som har med menneskelig fysiologi å gjøre.

Vil man, kan man, så lenge man… En flott artikkel av Eirik Sandvik – det er mange treningsstrategier som fungerer godt, og ikke nødvendigvis 1 strategi som er best, men det er likevel noen nøkkelpunkter alle bør følge.
«Trene 2 dager i uka? Funker. Trene 5 dager i uka? Funker. Trene fullkropp? Funker. Splitt? Funker. Ekstremt volum? Funker. Svært lavt volum? Funker….»

The Sports, Training and Adaptation Continuums: En fin artikkel av Lyle McDonald om de forskjellige typene trening og adapsjoner som er nødvendige i forskjellige typer idretter.

Does Exercise Make You Eat More? En flott artikkel av James Krieger, kort oppsummert: Forskningen viser at i forbrente kalorier fra fysisk trening ikke blir fullt kompensert for med økt kaloriinntak. En studie (1) fant at kun 30 % av kaloriene som ble brent gjennom trening ble kompensert for, noe som bekrefter at fysisk trening er et effektivt verktøy for slanking. Det er dog store individuelle forskjeller i hvor stor grad man kompenserer for fysisk trening, hva dette kommer av er ikke klart.


1) Whybrow, S., et al.  The effect of an incremental increase in exercise on appetite, eating behaviour and energy balance in lean men and women feeding ad libitum.  Br J Nutr. 100(5):1109-1115, 2008. Pubmed.


2) Blundell, J.E., and N.A. King.  Physical activity and regulation of food intake:  current evidence.  Med Sci Sports Exerc. 31(11 Suppl):S573-S583, 1999.

3) Hopkins, M., et al.  Acute and long-term effects of exercise on appetite control: is there any benefit for weight control?  Curr Opin Clin Nutr Metab Care. 13(6):635-640, 2010.

4) Jakicic, J.M., et al.  Effect of exercise on 24-month weight loss maintenance in overweight women.  Arch Intern Med. 168(14):1550-1559, 2008.

5) King, N.A., et al.  Effects of exercise on appetite control:  implications for energy balance.  Med Sci Sports Exerc. 29(8):1076-1089, 1997.

6) Phelan, S., et al.  Are the eating and exercise habits of successful weight losers changing?  Obesity. 14(4):710-716, 2006.

7) Tate, D.F., et al.  Long-term weight losses associated with prescription of higher physical activity goals.  Are higher levels of physical activity protective against weight regain?  Am J Clin Nutr. 85(4):954-959, 2007.»

Saccharin: An Undeserved Bad Reputation: Nok en flott artikkel av James Krieger om kunstige søtstoffer, denne gangen tar han for seg sakkarin. Kort oppsummert: Sakkarin er meget godt forsket på, og selv om det tidligere var noen bekymringer for mulig kreftfremkallende effekter vet vi nå at Sakkarin er meget trygt.

I USA var det tidligere påbudt med et slikt varsel for produkter med Sakkarin, men dette påbudet er nå fjernet, da søtstoffets trygghet er meget godt dokumentert. Foto: Geoff Martin.

* Referanser: James Krieger.

1) Armstrong, B., and R. Doll.  Bladder cancer mortality in England and Wales in relation to cigarette smoking and saccharin consumption.  Br J Prev Soc Med. 28(4):233-240, 1974.

2) Armstrong, B., and R. Doll.  Bladder cancer mortality in diabetics in relation to saccharin consumption and smoking habits.  Br J Prev Soc Med. 29(2):73-81, 1975.

3) Ashby, J.  The genotoxicity of sodium saccharin and sodium chloride in relation to their cancer-promoting properties.  Food Chem Toxicol. 23(4-5):507-519, 1985.

4) Byard, J.L., et al.  Excretion and metabolism of saccharin in man.  II.  Studies with 14C-labelled and unlabelled saccharin.  Food and Cosmetics Toxicology.  12(2):175-184, 1974.

5) Committee for a Study on Saccharin and Food Safety Policy.  Saccharin: technical assessment of risks and benefits.  National Academies, 1978.

6) Elcock, M., and R.W. Morgan.  Update on artificial sweeteners and bladder cancer.  Regul Toxicol Pharmacol. 17(1):35-43, 1993.

7) Gallus, S., et al.  Artificial sweeteners and cancer risk in a network of case-control studies.  Ann Oncol. 18(1):40-44, 2007.

8) Hoover, R.N., and P.H. Strasser.  Artificial sweeteners and human bladder cancer.  Preliminary results.  Lancet. 1(8173):837-840, 1980.

9) Jeffrey, A.M., and G.M. Williams.  Lack of DNA-damaging activity of five non-nutritive sweeteners in the rat hepatocyte/DNA repair assay.  Food Chem Toxicol.  38(4):335-338, 2000.

10) Jensen, O.M., and C. Kamby.  Intra-uterine exposure to saccharin and risk of bladder cancer in man.  Int J Cancer. 29(5):507-509, 1982.

11) Lamb, J., et al.  Reproductive toxicology.  Sodium saccharin.  Environ Health Perspect. 105(Suppl. 1):347-348, 1997.

12) Sasaki, Y.F., et al.  The comet assay with 8 mouse organs:  results with 39 currently used food additives.  Mutat Res. 519(1-2):103-119, 2002.

13) Takayama, S., et al.  Long-term feeding of sodium saccharin to nonhuman primates: implications for urinary tract cancer.  J Natl Cancer Inst. 90(1):19-25, 1998.

14) Weihrauch, M.R., and V. Diehl.  Artificial sweeteners–do they bear a carcinogenic risk?  Ann Oncol. 15(10):1460-1465, 2004.

15) Yu, Y., et al.  Risk factors for bladder cancer: a case-control study in northeast China.  Eur J Cancer Prev. 6(4):363-369, 1997.


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