Hvordan varme opp før trening? , mm. -> Trening & Kosthold; Verdt å lese, Utgave 69

Utgave 69 – I denne utgaven:
– Hvordan varme opp før trening? (video, av Eirik Sandvik)
– Sakte men sikkert bedre enn raskt vekttap (forskning, NIH, Alan Aragon)
– Bench press (av Mike Robertson)
– Studie finner ingen problemer med ekstremt høyt proteininntak (forskning, Alan Aragon)
– Kostfiber bedre enn protein for å forbedre insulin sensitivitet? (forskning, Alan Aragon)

Ukas sitat:
«When I get sad I stop being sad and be AWESOME instead. True story!»
– Barney Stinson i ‘How I Met Your Mother’ (video).

Hvordan varme opp før trening? En flott videodemonstrasjon av optimal oppvarming før trening, spesifikt for ‘atletisk trening’  – men andre ord flott før sprint, vektløfting, styrkeløft osv., men kanskje ikke nødvendig før en runde med biceps curls og ‘flyes’..

Sakte men sikkert bedre enn raskt vekttap: En studie fra Norges idrettshøgskole testet en gruppe av utøvere som trente på Toppidrettssenteret og effekten av en treg eller rask slankediett, og fant at en treg diett (-19 % energiinntak) førte til økning i mager masse og økt styrke samtidig som vekttapet, mens den raske dietten (-30 % energiinntak) førte til ubetydelige endringer i mager masse. Det faktum at den trege gruppen brukte lenger tid og dermed fulgte det gitte treningsprogrammet over lenget kan ha bidratt til den store forskjellen. Les mer i Alan Aragon Research Review for juni 2011 (krever abonnement).



Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J. Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes. Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104. Pubmed.

Bench Press: En flott og meget gjennomgående artikkel om benkpress av Mike Robertson. Anbefales.

Studie finner ingen problemer med ekstremt høyt proteininntak: En studie fra juli 2011 undersøkte metabolsk respons og bein helse i elite kroppsbyggere fra korea, og fant ingen tydelige bevis for metabolsk acidose på tross av det ekstremt høye proteininntaket på 406 g/daglig. Les mer i Alan Aragon Research Review for juni 2011 (krever abonnement).


Kim H, Lee S, Choue R. Metabolic responses to high protein diet in Korean elite bodybuilders with high-intensity resistance exercise. J Int Soc Sports Nutr. 2011 Jul 4;8:10. Pubmed. Full tekst: PubMed Central.

Kostfiber bedre enn protein for å forbedre insulin sensitivitet? En studie fra juni 2011 sammenligner en rekke isokaloriske dietter med forskjellig protein og kornfiber innhold og dets effekt på insulin sensitivitet i overvektige, men ellers friske personer. Gruppen med høyt innhold av kornfiber endte med best resultat – 16 % bedre insulin sensitivitet enn ved starten av studien. – – Alan Aragon: «…Collectively, this area of research is still inconclusive. I’d be interested to see a fiber-matched comparison of a carb- restricted diet versus a similar one to the HCF diet used here.»

Les mer i Alan Aragon Research Review for juni 2011 (krever abonnement).


Weickert MO et al. Effects of supplemented isoenergetic diets differing in cereal fiber and protein content on insulin sensitivity in overweight humans. Am J Clin Nutr. 2011 Aug;94(2):459-71. Epub 2011 Jun 1. Pubmed.


  1. spennende artikkler,særlig den mht hørt proteininntak. håper leger og enæringsfysiologer får oppdatert seg litt!

  2. Ja, får håpe det.. 🙂

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