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).

Tabell:

Studien:

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).

Studien:

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).

Studien:

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.

0 Comments

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

  2. Ja, får håpe det.. 🙂

    Jeg likte studien fra NIH spesielt godt 🙂

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