Fast spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.
Utgave 8 – I denne utgaven:
– Spiseforstyrrelser
– Spise sakte?
– Ripped Freak; på dopinglista!
– Atletiskutvikling.no
– Hvitløk uten dårlig ånde?
– Lette vekter bedre enn tunge?
– Morsom diskusjon mellom Alan Aragon og en blogger.
– The American Dietetic Association sponses av blant annet Coca-Cola!
– Barbeint trening/løping og overpronasjon.
– Kjøtt og protein’s effekt på bein mineral masse.
– Autoregulering bedre enn lineær progresjon for styrkeøkning
– Muskelminne; ny forskning viser muligens hvorfor en tidligere godt trent person relativt raskt kan komme tilbake til bra nivå.
– Tutta Kristine Hanssen Verdensmester!
NYHET!!!
Mail-varsel: Ønsker du ‘verdt å lese’ spalten tilsendt på e-post? Send ‘verdt å lese’ til fredarn@fredarn.com .
Foto: Nate "Igor" Smith
Grunnleggende om spiseforstyrrelser: Robert Eilertsen har en flott, liten og lettlest artikkel som gir en innføring i temaet om spiseforstyrrelser. Her er en kort oversikt:
– Anoreksi nervosa: Sulter seg selv og er svært tynne, men ser på seg selv som feit.
– Bulimi nervosa: Kombinasjon av perioder med overspising/bing eating, og underspising (oppkast, faste, avføringsmidler mm.).
– Patologisk overspising (bing eating disorder): Mister i perioder kontroll over energiinntaket og inntar ekstreme mengder mat. Vanlig blant overvektige.
– Ortoreksi nervosa: Overdrevet fokus på sunn mat. Dog ikke ansett som en mental sykdom i medisinske journaler.
Bør man spise sakte? Det er i ‘alle år’ blitt sakt at man skal spise sakte, av forskjellige grunner – blant annet at man må gi seg selv tid til å bli mett. En studie postet i januar i år, som Fitnessbloggen gjorde meg oppmerksom på, testet denne hypotesen, og fant at det ble utskilt betydelig mer av enkelte hormoner som gjør deg mett, når du spiste 675 kalorier verdt av iskrem over totalt 30 minutter, enn når det ble spist på 5 minutter. Dette tyder på at det er hold i teorien om at man burde spise relativt sakte, om man ønsker å bli mett av mindre mat. (Kilde: Eating slowly increases the postprandial response of the anorexigenic gut hormones, peptide YY and glucagon-like peptide-1)
NordicNutrition’s ‘Ripped Freak’ produkt er på dopinglisten! En fin påminnelse fra ‘pinglo’.
Atletisk Utvikling: Sjekk ut den nye nettsiden til Eirik Sandvik.
Foto: Asabengurtza
Hvitløk uten dårlig ånde? En helt ny studie, som i følge forskerne er den første ‘in vivo’ (på mennesker) studien på området, viser at vann og fett i sammen med, eller umiddelbart etter inntak av hvitløk, minsker den dårlige ånden og kroppslukten assosiert med hvitløksinntak. Vann alene har denne effekten, men en kombinasjon av vann og fett (i dette tilfellet Hel Melk), har en enda bedre effekt. Og aller best fungerer det om melken (eller annet med vann og fett) blandes med hvitløk før det spises.
Jeg vil derfor tro, at man ikke trenger å være så ‘redd’ for dårlig ånde når man blander hvitløk inn i et mikset måltid bestående av mye vann og fett – f. eks grønnsaker (rikt på vann), kjøtt (proteiner og fett) og olivenolje (fett), gjerne med vann å drikke ved siden av. Les mer på Tine sin sunnhets-blogg, og merk dere min kommentar. (Kilde: Effect of milk on the deodorization of malodorous breath after garlic ingestion)
Lette vekter bedre enn tunge vekter for hypertrofi? En ny studie som har fått mye oppmerksomhet konkluderte med at lette vekter og høyt volum kan være bedre enn tunge vekter og lite volum, når det kommer til hypertrofi. Denne studien har dog en rekke limitasjoner, og for å sette studien i riktig perspektiv inviterte Martin Berkhan på sin blogg flere av verdens dyktigste på området til å komme med sine kommentarer. Sjekk ut Lyle McDonald, Alan Aragon, Børge Fagerli og James Krieger sine forklaringer på leangains.com.
(Studien: Low-load high volume resistance exercise stimulates muscle protein synthesis more than high-load low volume resistance exercise in young men. En review av mer forskning på området: The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans)
Morsom diskusjon: Om du er interresert i ernæring, ta en titt på diskusjonen mellom Alan Aragon og Kath her, og Jason – og til slutt ‘President Barack Obama’, som summerer opp diskusjonen fint. Artig diskusjon, og Alan har selfølgelig rett i sine poenger.
Foto: Summi
The American Dietetic Association sponses av blant annet Coca-Cola; Verdt å vite. Er det rart folk blir usikre på hva som er riktig med tanke på et sunt kosthold, når de som skal gi fortrolige råd sponses av industriselskaper, som alene står får store deler av det usunne kostholdet vårt?
Barbeint trening/løping og overpronasjon: En god Q&A av Eric Cressey.
Kjøtt og protein’s effekt på bein mineral masse: En god analyse av Lyle McDonald, en av verdens fremst eksperter innen ernæring.
Autoregulering bedre enn lineær progresjon for styrkeøkning: En studie viser at autoregulering, det vil si å tilpasse intensiteten etter dagsformen, er langt mer effektivt en lineær progresjon for avanserte utøvere. Les mer hos MyRevolution. (Studien: The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes).
Muskelminne: Ny forskning fra universitetet i Oslo kan forklare hvorfor folk som tidligere har trent, mye raskere kommer tilbake til sitt tidligere styrkenivå, enn det tok for dem å bygge den styrken i førsteomgang. Fitnessbloggen har en enkel og god forklaring av studien. (Myonuclei acquired by overload exercise precede hypertrophy and are not lost on detraining – Pubmed, hele studien i PDF.)
Tutta Kristine Hanssen Verdensmester! Jenta fra Moss vant Gull i 60 kg klassen i junior VM i styrkeløft tirsdag 31/8. Les mer i Moss avis. Se videoen nedenfor , på knebøy videoen (den første) er Tutta’s siste to løft på 15:00 og 22:30…
SV: Takk for kloke ord 🙂 Skal lese bloggen din altså, tenker jeg finner mange bra kostholdstips der 🙂 Selv er jeg i Australia og studerer nå og mer hvitt brød enn her tror jeg man skal lete lenge etter:P Sukker i alt som finnes.
Bare hyggelig, flott å høre.
Når det gjelder brød, så var det i grunn samme sak i Mexico, hvor jeg var 7 uker i sommer. Hvite brød fulle av tilsetningsstoffer, slik at de kan stå i 40 varmegrader i ukesvis uten å bli dårlige.. Jeg må si, Norske brød er sinnsykt gode! Baker Naturlig Sunt Bygg er min favoritt, blant de aller sunneste brødene og veldig saftig og godt.
Men de har vel mye bra frukt og grønnsaker i Australia?
Hvordan er det ellers å studere i Australia? Har en kompis som vurderer å studere der i 4,5 år, men han er usikker, for det er jo utrolig lenge å være borte..
Freddy boy, er frosties sunt?
Nei, det vil jeg ikke si.
Det består stort sett av stivelse (karbohydrater), med et lavt innhold av vitaminer, mineraler og kostfiber.
Om du er veldig glad i Kelloggs Frosties, så kan du dog fint spise det, bare ikke overdriv! Eks. på en ganske så enkel og sunn froskost med Frosties;
– Frosties i melk (gjerne H-melk, om du liker det)
– Noen kokte egg (eller stekte, men kokte er raskest og enklest)
– 1 lite beger Yoghurt (Tine Ja! er et sunt eksempel)
– Litt grønt; Ta gjerne litt grønt ved siden av, for noe raskt og enkelt kan du f. eks ta en tomat eller en paprika).
…Også ut på golfbanen og drive ut Tanbo 😉
Fin blogg ! Skal begynne å lese bloggen mer ,så kanskje jeg lærer noe 😀 Hva jeg ikke burde spise så mye av ogsann kanskje .
Vi har samme etternavn forresten ,haha !
Hyggelig å høre 🙂
Hehe, er ikke så mange som heter Gyllensten tror jeg…
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