Fast spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.
PS: Tidligere oppdaterte jeg disse artiklene med saker fortløpende, men fra og med denne uka vil jeg poste dem først når de er fullført.
Utgave 12 – I denne utgaven:
– Daglig inntak av Omega 3 = muskelvekst?
– 5 Grunner til at du ikke blir noe sterkere; En flott post av Eric Cressey.
– Intervju med Eric Cressey.
– Fordeler ved trening i fastet tilstand.
Mail-varsel: Ønsker du ‘verdt å lese’ spalten tilsendt på e-post? Send ‘verdt å lese’ til fredarn@fredarn.com .
Daglig inntak av Omega 3 = muskelvekst? Økt inntak av Omega-3 kan minske muskelnedbrytning, og dermed øke total muskelvekst. Les mer hos Atletisk Utvikling (Eirik Sandvik). For mer forskning på området se;
– Mice deficient in plasminogen activator inhibitor-1 have improved skeletal muscle regeneration.
– Effect of a protein and energy dense N-3 fatty acid enriched oral supplement on loss of weight and lean tissue in cancer cachexia: a randomised double blind trial.
– Long-chain omega-3 fatty acids regulate bovine whole-body protein metabolism by promoting muscle insulin signalling to the Akt-mTOR-S6K1 pathway and insulin sensitivity.
5 Grunner til at du ikke blir noe sterkere; En flott post av Eric Cressey.
Reason #1: You’re only doing what’s fun – and not what you need.
Reason #2: You’re not taking deload periods.
Reason #3: You’re not rotating movements.
Reason #4: You’re inconsistent with your training.
Reason #5: You’re using the wrong rep schemes.
Les hele artikkelen på bloggen til Eric Cressey.
Les også ‘Show & Go’ fra Eric Cressey lansert!.
Intervju med Eric Cressey: Et flott intervju med Eric Cressey av John Romaniello. Ingen tvil om at intervjuet er giret mot salg av Eric’s nye produkt ‘Show and Go‘, men det er fortsatt interessant og læringsrik 🙂
Eric Cressey er gjerne kjent for skadeforebyggende og rehabiliterende trening, men han kan litt om styrke også, som demonstrert her 😉
Fordeler ved trening i fastet tilstand: Nok en studie viser nå til mulige fordeler ved å trene i fastende tilstand framfor å trene i matet tilstand. Denne studien fant blant annet;
– Fastende trening forbedret glukose toleranse og insulin sentivitet mer enn matet trening.
– GLUT4 (Glucose transporter type 4) og AMPk (adenosine monophosphate kinase) økte betraktelig mer i gruppen som trenet i fastet tilstand.
– Muskel glykogen lagere økte mer i den fastende gruppen enn den matede gruppen. Ingen betydelig differanse ble funnet i intramuskulær fettlagring/intramuscular lipid stores (IMCL)
– Begge gruppene ble overmatet med ca 30 %, likevel økte den fastende gruppen med kun 0,7 kg, mens den matede gruppen økte med 1,4 kg – nesten dobbelt så mye som den fastende gruppen, på tross av samme mengde trening og like mange kalorier og næringsstoffer.
– Tid til utmattelse økte likt i begge grupper, men den matede gruppen hadde en bedre økning i VO2MAX, mens den fastende gruppen hadde en bedre økning i FATmax (maksimal fettoksidering/maximal rate of fat oxidation).
-> Les Martin Berkhan’s tolkning og forklaring av studien på Leangains.com.
-> Les selve studien her; Training in the fasted state improves glucose tolerance during fat-rich diet.
Trening i fastende tilstand (med BCAA rett før), ser ut til å fungere for Martin Berkhan
Very interesting regarding fasting and physical exercise. I sometimes do low intensity cardiovascular work without breakfast but I usually eat something before lifting weights. It doesn’t have do be a big meal and it doesn’t have to have carbohydrates in it but I*m not «comfortable» lifting weights without some protein in my system. 😀
Dette var derssidert verdt å lese ;D
Jøss, jeg visste ikke du hadde blogg! Her kan jeg jo finne masse nyttig info 🙂
Vil fastende trening si feks. å droppe frokost før trening? Hvor lenge før trening må man droppe mat om det skal telle som fastende?
Takk for det, forgman, kristine og fightorflight 🙂
fightorflight; Normalt regnes man for å være i fastende tilstand etter 8 timer uten noe energiinntak. I studien var det overnatt fasting som ble gjort, noe som er normalt i forskningslitteraturen.
I Martin Berkhan’s tilfelle, og forsåvidt også midt eget, så er det ofte ca 15 timer fasting før trening startes, dog med 10 g BCAA’s (fri form aminosyrer – ikke lovlig å selge i Norge, selv om det er ufarlig, men lovlig å importere fra EU til personlig forbruk, maks for 3 mnd. av gangen) 5-15 min før trening (evnt. 1-2 ‘scoops’ myseprotein/whey protein) – så ikke fastende i bokstavelig forstand. Du kan lese Martin Berkhan’s ‘Leangains guide’ her; http://www.leangains.com/2010/04/leangains-guide.html – denne guiden er så og si nøyaktig hva jeg følger.
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