Utgave 80 – I denne utgaven:
– Større og sterkere med 3 daglige måltider, sammenlignet med 6 (forskning, masteroppgave av Øyvind Hansen)
– Styrketrening for langrenn (av Tomas Fjeldberg)
– 5 Steps to a PERFECT WORKOUT! (av Nick Tumminello)
– Periodisk faste = Mer testosteron og større baller hos mannlige mus (forskning)
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Ukas sitat:
«Strength is the ability to break a chocolate bar into four pieces with your bare hands…and then eat just one of those pieces.»
– J.Viorst
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Større og sterkere med 3 daglige måltider, sammenlignet med 6: En meget interessant undersøkelse fra UIO, fra Øyvind Hansen’s masteroppgave i klinisk ernæring, fant at 3 daglige måltider ga større økninger i styrke og mager kroppsmasse, sammenlignet med 6 daglige måltider.
Mine notater:
En masteroppgave i klinisk ernæring fra UIO i 2008 sammenlignet 3 og 6 daglige måltider under et styrketreningsprogram i kalorioverskudd, og fant større økninger i mager masse/lean body mass (LBM) og styrke (1RM) i 3 måltid gruppen sammenlignet med 6 måltid gruppen, mens økningen i fettmasse var lik mellom begge gruppene.
– LBM: 5,45 % økning i 3M, 3,86 % i 6M gruppen.
– Vekt: 5,23 % i 3M, 2,35 % i 6M.
– Bone Mineral Density/bentetthe i ryggraent: 2,51 % i 3M, 2,16 % i 6M (ikke statistisk betydelig).
– Fettmasse/Fat Mass: Ingen betydelige forskjeller.
– Styrke: 3M gruppen hadde en betydelig større snitt styrkeøkning i alle øvelsene for overkroppen, men det var ingen betydelig forskjell i styrkeøkningene i underkroppen.
– Alder og kjønn: Det var ingen betydelige forskjeller i resultatene for forskjellige aldersgrupper, men en tendens til større økninger i LBM hos kvinnene enn hos mennene.
– Diskusjon rundt LBM: «…But the results suggests that it could be more beneficial to eat few and larger meals than many smaller meals to obtain maximum gain in LBM. One possible explanation for this is that the larger meals give a larger increase in postprandial plasma EAA, resulting in larger stimuli for protein synthesis and muscle gain. A trial performed on elderly women showed larger muscle protein synthesis with an intake of three larger meals with 80% of the protein in the middle meal than with four smaller meals where the protein was spread evenly between the meals (Arnal 1999). A trial by Cuthbertson et al (2005) suggest that maximum stimulation of muscle protein synthesis is obtained with an intake of 10g of EAA and 30g of CHO. Our trial suggests that other mechanisms than age related changes in metabolism might be involved, as there was no significant difference in age between the groups.»
* Referanser:
1) Hansen Ø, Raastad, T. The effect of meal frequency on body composition during 12- weeks of strength training. UIO (Masteroppgave i klinisk ernæring, Det medisinske fakultet, avdeling for ernæringsvitenskap). FULL TEKST: The effect of meal frequency on body composition during 12-weeks of strength training.pdf
2) Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, Antoine JM, Prugnaud J, Beaufrère B, Patureau MP. Protein pulse feeding improves protein retention in elderly women. Am J Clin Nutr 69: 1202-1208, 1999.
3) Cuthbertson D, Smith K, Babraj J, Leese G, Waddell T, Atherton P, Wackerhage H, Taylor PM, Rennie MJ. Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. FASEB J. Mar;19(3):422-4, 2005.
Store måltider ftw 🙂 Foto: Kjetil Åmdal (http://fitnessbloggen.no/b/kjetil-amdal/)
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Styrketrening for langrenn: En flott, liten artikkel av Tomas Fjeldberg om styrketrening for langrenn, med eksempel på treningsprogram:
– Styrketrening kan gi økt arbeidsøkonomi, men bare til en viss grad; når man har en viss styrke, får man ikke bedre prestasjon i langrennssporet av mer.
– Latissimus dorsi/øvre rygg er selve ‘motoren’ i stakebevegelsen med dagens staketeknikk.
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5 Steps to a PERFECT WORKOUT! En flott, liten artikkel av Nick Tumminello om 5 viktige pungter i en god treningsøkt..
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Periodisk faste = Mer testosteron og større baller hos mannlig mus: En studie på mus fra januar 2009 undersøkte effektene av forskjellige energistrukturer, og fant at periodisk faste/Intermittent fasting (IF/PF) økte testosteron/østrogen/testosterone/estroge ratioen betydelig i menn (mest av alle gruppene), mens det også økte nivåene litt sammenlignet med kontroll i de kvinnelige musene, men der hadde 40 % calorie restriction gruppen størst økning. Mennene hadde også en betydelig økning i størrelsen/massen til testiklene. TABELL. (notater: større baller, penis, anabole hormoner.)
– «This may indicate that the males possessed a specific response to the periodic absence of food. Even the presence of low levels of food (40% CR) did not induce this high genepathway ratio. The male IF group also showed the highest circulating T/E ratio and the largest degree of change in testes mass (Figure 2). Leptin and growth hormone were each significantly decreased in the IF males as were plasma corticosterone levels, though not statistically significantly [1]. These hormonal changes caused by the IF diet are reflective of a tendency towards ‘heightened’ masculinity.»
* Referanser: Martin B, Pearson M, Brenneman R, Golden E, Wood W, Prabhu V, Becker KG, Mattson MP, Maudsley S. Gonadal transcriptome alterations in response to dietary energy intake: sensing the reproductive environment. PLoS One. 2009;4(1):e4146. Epub 2009 Jan 7. Pubmed. Pubmed Central FULL TEKST.
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