Ukentlig spalte med interessante og nyttige saker jeg kommer over relatert til trening, kosthold/ernæring og helse generelt.
Sist oppdatert: 28/5 2010 kl. 1620
Koffein – konklusjoner: «International society of sports nutrition position stand: caffeine and performance» 
En interessant, men ikke overraskende oppsummering om koffein; Koffein har prestasjonsfremmende effekter, og man risikerer ikke negative effekter på prestasjonen som resultat av vanndrivende/diuretic effekter fra moderate doser koffein.
Les også: Bakepulver er prestasjonsfremmende!
Slik tøyer du for økt prestasjonsevne: En flott artikkel fra Eirik Sandvik om tøying. Anbefales absolutt å lese om du er usikker på tøying! Kort oppsummering; Både statisk og dynamisk tøying kan ha en plass i programmet ditt, og begge deler har sine fordeler.
Personlig består mitt oppvarmingsprogram først av
1) 10 min egenmasasje med foam roller og tennisball.
2) 5 min ‘Vanlig’ oppvarming iform av 20 reps kroppsvekt knebøy, 10 reps push-ups i redcord, 4 reps scapular push-ups, 10 reps liggende omvendt roing med Redcord, 3 reps Pull-Ups og rundt 5 reps av noen enkle skulderoppvarmingsøvelser (Se ‘Skulderplager’ i artikkelen ‘Trening & Kosthold; Verdt å lese uken av 17. mai 2010‘)
3) 5 min Dynamisk oppvarming med dvs. dynamiske tøyeøvelser
Videre kjører jeg statisk tøying 1 gang i uka – men nå har ikke jeg noen problemer med lite fleksibilitet, hadde jeg hatt det ville jeg kjørt statisk tøying oftere.
Se mer i artikkelen ‘Mitt Treningsprogram; mai 2010‘
Løping og jogging for overvektige; En god artikkel fra Madeleine Wessman om løping.
Jeg vil legge til at en av grunnene til at rask løping faktisk gir mindre belastning på leddene enn rolig jogging sannsynligvis er at man ved å løpe raskt naturlig vil lande mer på forfoten, noe som naturlig demper hvert ‘støt’ med bakken og fører til langt mindre belastning.
Fastet trening best?
Kondisjonstrening i fastet tilstand gir bedre økninger i VO2MAX og økt lagring av glykogen enn trening i matet tilstand!
Denne artikkelen fra Martin Berkhan finner jeg meget interessant, det er noe av det beste jeg har lest på lenge. Denne forskningen viser enkelt forklart at ekstra ‘stress’ for kroppen i form av fastet trening kan føre til bedre forbedringer/adaptasjoner til treningen, samt langt (54,7 %) høyere glykogen nivåer (lagret sukker/energi i kroppen). Lignende er sett i en nylig studie på resultatene av supplementering med antioksidanter etter trening, som viser at antioksidanter etter trening faktisk har en negativ effekt, selv om antioksidanter normalt hjelper kroppen med å bekjempe frie radikaler (Pubmed).
Om kondisjon er hovedmålet, viser denne studien ganske tydelig at kondisjonstrening i fastet tilstand, og konkurranse i matet tilstand – med høyere glykogen nivåer enn hva man ville hatt om man også trente i matet tilstand – kan være det beste valget!
Så hva med styrketrening? Fordelene med fastet trening er ikke like klare der, men økt lagring av glykogen kan absolutt være fordelaktig, ikke minst når det kommer til utseende, spesifikt for kroppsbyggere/bodybuilders – da økt lagring av glykogen i musklene vil gi musklene et tydelig større utseende. Det må dog nevnes at trening i fastet tilstand kan øke mengden av aminosyrer (proteiner/muskler) som blir oksidert/forbrent som energi (de novo gluconeogenesis). Basert på denne studien, vil jeg dog tro at trening i nesten fastet tilstand kan være optimalt for styrke og muskelbygging; Ikke spis noe i 8+ timer før trening, men innta så raskt fordøyelige aminosyrer, f. eks i form av isolert myseprotein/isolated whey protein, i forbindelse med treningen.
Les Martin Berkhans analyse av studien på leangains.com.
Se selve studien hos Pubmed.
Ubehandlet Rødt Kjøtt er ikke helseskadelig!
En ny studie/analyse fra Harvard School of Public Health bringer oss steget nærmere å få bekreftet en gang for alle at rødt kjøtt ikke er farlig, slik mange hevder. Denne analysen konkluderer med at det er det behandlede røde kjøttet – tenk pølser, bacon osv. – og ikke ubehandlet rødt kjøtt, som f. eks. en god ytrefilét av storfé – som er helseskadelig, og øker sjansen for hjerte- og karsykdommer.
Hei hei. Flott og lærerik blogg 🙂
Jeg ser du har kommentert hos meg angående Periodisk Faste og Martin Berkhan. Det har seg sånn at jeg tidligere har sammarbeidet med Martin, så jeg spiser etter PF-prinsippet. Stor trives!
Driver du med det samme? 🙂
Takk for det.
Morsomt å høre, da var det et bra tips da 😛
Jeg har ikke samarbeidet med Martin, men leser bloggen hans og følger for øyeblikket prinsippene hans, og stortrives med det jeg også!
Har du forøvrig noen anelse hva han nå tar for en standard oppfølging på kosthold over et par uker? Jeg ønsker nemlig å arbeide som kostholdsveileder selv etterhvert, og det kunne vært god erfaring å se ‘hands-on’, hvordan en dyktig fyr som Martin arbeider.
Btw; Jeg har lagt til en lenke til din side her, hadde vært kjempeflott om du kunne lenke tilbake til meg også 🙂
elsker slike artikler! Lærer alltid noe nytt, hvertfall nesten alltid 🙂
Flott å høre 😀
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