Utgave 39 – I denne utgaven:
– Øker søtstoffer appetitten? (av James Krieger)
– Styrketreningsprogrammer: Løfte tungt vs. Skadeforebyggende trening – finne en balanse (av Eric Cressey)
– Eksisterer Luxuskonsumption? (av James Krieger)
– Hvor mye kondisjonstrening er for mye, og hva kvalifiseres som kondisjonstrening? (av Lyle McDonald)
– Koffein og grønn te kan øke forbrenning og fettoksidering (forskning)
“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee
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Stevia rebaudiana
Øker søtstoffer appetitten? James Krieger har en flott artikkel hvor han ser på en studie fra august 2010 som undersøkte søtstoffene aspartam og stevia, sammenligned med sukrose, og dets effekt på appetitt/sultfølelse. Artikkelen krever et abonnement, som jeg kan anbefale.
Mine notater fra artikkelen:
Personene som fikk stevia eller aspartam hadde et betydelig lavere kaloriinntak enn sukrose-gruppen, som kan forklares med det økte kaloriiinnholdet i sukrose-gruppen. Studien viser ikke noen korrelasjon mellom søtstoff og økt sultfølelse. Det er dog limitasjoner; dette var en korttidsstudie, og det kan tenkes at høyt bruk av søtstoffer over lang tid kan ha andre effekter.
James Krieger:
– A recent study indicates that non-caloric sweeteners like aspartame and stevia do not stimulate appetite over the short term. However, questions remain about heavy long-term consumption over many years. As with many things, moderation is important.
– Points of Interest
— Subjects consumed a preload of tea and crackers with cream cheese that was sweetened with aspartame, stevia, or table sugar. They were then provided a lunch and a buffet dinner.
— Subjects consumed more calories over the day when consuming sugar versus the non-caloric sweeteners. The extra calories were solely due to the added sugar
– Quotes
— «This study does not support the idea that non-caloric sweeteners like aspartame stimulate appetite.»
— «The study was short-term, lasting only a day.»
— …a lot of questions remain over whether artificial sweeteners could promote increased calorie intake over extremely long periods of time (i.e., years). If they do, it is likely only when consumed in large amounts.»
* Referanser: James Krieger.
SECONDARY REFERENCES
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Styrketreningsprogrammer: Løfte tungt vs. Skadeforebyggende trening – finne en balanse: En flott artikkel av Eric Cressey. Det er viktig med skadeforebyggende og rehabiliterende treningsøvelser om man ønsker en lang, god og til størst mulig grad skadefri treningskarriære, men hvordan finner man den beste balansen mellom slik ‘korrigerende’ trening, og tung/styrkebyggende trening?
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Eksisterer Luxuskonsumption? En meget god og interessant artikkel fra James Krieger, som tar for seg spørsmålet om hva som skjer under at kalorioverskudd. Er det slik at hvileforbrenningen vår øker utover det vi kan forvente fra den økte kroppsvekten, omvendt av hva vi ser ved kaloriunderskudd…? Artikkelen krever et abonnement hos Krieger’s nettside som koster kun 8 USD i mnd. – noe jeg sterkt kan anbefale.
Her er mine notater fra artikkelen:
Does Luxuskonsumption Exist? En tysk fysiolog oppfant begrepet ‘luxuskonsumption’ tidlig på 1900-tallet, som betyr en tendens til å bruke opp ekstra kalorier som varme. Forskning viser at dette ikke skjer i form av hvileforbrenning/varme, men kan skje i form av økt spontan aktivitet (NEAT – Non-Exercise Activity Thermogenesis), men dette er heller ikke nok til å forklare hvorfor noen er fete – det er mange flere faktorer på spill.
James Krieger:
– Points of Interest:
— Well controlled overfeeding studies in metabolic wards have failed to demonstrate the existence of luxuskonsumption, at least in terms of an elevated metabolic rate where calories are wasted as heat.
— Overfeeding results in an increase in metabolism, but only because of the increased fat-free mass due to weight gain.
— Some studies indicate that overfeeding increases activity energy expenditure above what you would expect from the weight gain alone, but there is no difference between lean people and obese people in their response.
— People vary dramatically in their activity energy expenditure response to overfeeding, and this response predicts how much weight someone gains
— While luxuskonsumption may exist in terms of increased activity energy expenditure, it does not necessarily explain why some people are lean and why some are obese
– Quotes:
— «…there were numerous problems with the original luxuskonsumption data.»
— «It is clear that luxuskonsumption does not exist in terms of metabolic rate.»
— «… while weight loss results in a decrease in metabolic rate greater than you would expect based on the weight loss alone, the opposite is not true for weight gain.»
— «…it may be impossible to ever prove adaptive thermogenesis in humans, given that is is nearly impossible to prove that changes in spontaneous physical activity are truly spontaneous.»
— «… some overweight people increase their NEAT in response to overfeeding just as much as a lean person.»
— «There are dozens and dozens of factors that play a role in someone’s risk of becoming obese, and the ease of weight gain in response to overfeeding is just one of those.»
* Referanser: James Krieger.
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Hvor mye kondisjonstrening er for mye, og hva kvalifiseres som kondisjonstrening? Lyle McDonald har postet et flott svar på dette spørsmålet; energi tilgjengelighet (energi inn vs. energi ut) ser ut til å være en viktig faktor her…
Kondisjonstrening
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Koffein og grønn te kan øke forbrenning og fettoksidering: En ny forskningsanalyse konkluderer med at både koffein og koffein+katekin supplemmentering øker forbrenningen, mens kun koffein+katekin økte fettoksidasjon/fat-oxidation. Økningen i forbrenningen var på nesten 5 %, noe som kan regnes som ganske så betydelig. Hvorvidt ad libitum (etter ønske) mat/kaloriinntak også ville ha økt er dog usikkert, jeg tror det også vil øke, noe som vil bety at den praktiske betydningen av denne økningen ikke er veldig betydelig. Jeg kan dog absolutt se en fordel ved bruk at et slikt kosttilskudd for å hindre en ellers forventet reduksjon i forbrenningen under en kraftig slankediett.
Studien: Hursel R et al. The effects of catechin rich teas and caffeine on energy expenditure and fat oxidation: a meta-analysis. Obes Rev. 2011 Mar 2. doi: 10.1111/j.1467-789X.2011.00862.x. [Epub ahead of print]. Pubmed.
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takk! 😀
Samma hva det studie sier..jeg får utroøig sug av feks pepsimax..men…mulig det er placeboeffekt ikke vet jeg..jeg vet bare at pepsi og søtning er oppskriften på hodepine og cravings;)
Ja, vanskelig å si, men Krieger nevner jo «…a lot of questions remain over whether artificial sweeteners could promote increased calorie intake over extremely long periods of time (i.e., years). If they do, it is likely only when consumed in large amounts.”
På spørsmålet om aspartam og hodepine er heller ikke forsknignen helt klar, men det peker mot at aspartam ikke skaper hodepine – men matvarer som ofte inneholder aspartam kan inneholde andre stoffer som skaper hodepine..
Har du prøvd å ta aspartam uten noe annet (f. eks et glass med vann, aspartam/NutraSweet og lime for å se om det gir deg hodepine?
Pingback: Fredarn.com » Blog Archive » Kalorier ≠ usunt, mm. -> Trening & Kosthold; Verdt å lese, Utgave 40
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