Periodisk Fasta och muskler

[FET]Myth:[/FET] Fasting causes muscle loss. [FET]Truth [/FET] This myth hinges on people`s belief it`s important to have a steady stream of amino acids available to not lose muscle. As I explained earlier, protein is absorbed at a very slow rate. After a large high-protein meal, amino acids trickle into your blood stream for several hours. No studies have looked at this in a context that is relevant to most of us. For example, by examining amino acid appearance in the blood and tissue utilization of amino acids after a large steak, veggies and followed up with some cottage cheese with berries for dessert. That`s easily 100 grams of protein and a typical meal for those that follow the Leangains approach. We are left to draw our own conclusions based on what we know; that a modest amount of casein, consumed as a liquid on an empty stomach is still releasing amino acids after 7 hours. With this in mind it`s no stretch to assume that 100 grams of protein as part of a mixed meal at the end of the day would still be releasing aminos for 16-24 hours. Few studies has examined the effects of regular fasting on muscle retention and compared it to a control diet. None of them are relevant to how most people fast and some are marred by flaws in study design and methodology. Like this study ([LANK]http://www.ncbi.nlm.nih.gov/pubmed/17413096[/LANK]) which showed increased muscle gain and fat loss, with no weight training or change in calorie intake, just by changing meal frequency. While I would love to cite that study as proof for the benefits of intermittent fasting, body composition was measured by BIA, which is notoriously imprecise. Only in prolonged fasting does protein catabolism become an issue. This happens when stored liver glycogen becomes depleted. In order to maintain blood glucose, conversion of amino acids into glucose must occur (DNG: de novo glucogenesis). This happens gradually and if amino acids are not available from food, protein must be taken from bodily stores such as muscle. Cahill looked at the contribution of amino acids to DNG after a 100 gram glucose load. He found that amino acids from muscle contributed 50% to glucose maintenance after 16 hours and almost 100% after 28 hours (when stored liver glycogen was fully depleted). Obviously, for someone who eats a high protein meal before fasting, this is a moot point as you will have plenty of aminos available from food during the fast. Origin An example of severe exaggeration of physiological and scientific fact, not relevant to anyone who`s not undergoing prolonged fasting or starvation. Källa: The Leangains Guide: [LANK]http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html[/LANK] Och om ni, trots texten, fortfarande tror man förlorar muskelmassa på att fasta och styrketräna kan ni ju titta på hur klena och feta hans klienter ser ut, scrolla ner på sidan bara och skåda "hemskheterna": [LANK]http://www.leangains.com/search/label/Client%20results[/LANK] Fast den mest imponerande transformationen står Martin Berkhan för själv: [LANK]http://www.leangains.com/p/my-transformation.html[/LANK] En studie som gjordes redan 2009 visade att det anabola gensvaret på fastande träning var mycket större än när försökspersonerna tränade efter att ha ätit. Men det verkligt intressanta är slutsatsen Martin Berkhan drog då: "For fasted sessions, ingest 10 g branched chain amino acids (BCAA) shortly prior (5-15 mins) to your training session. This does not count towards the 8-hour feeding window that I advocate post-workout; that starts with your post-workout meal. By ingesting BCAA pre-workout, we can sidestep the increased protein breakdown of fasted training while still reaping the benefits of the increased anabolic response as seen in this study. Not only that, BCAAs actually increase phosphorylation of p70s6k when ingested in the fasted state prior to training. So by training fasted, with BCAA intake prior to sessions, we get a double whammy of increased p70s6k phosphorylation that should create a very favorable environment for muscle growth in the post-workout period." Källa: Fasted training boosts muscle growth [LANK]http://www.leangains.com/2009/12/fasted-training-boosts-muscle-growth.html[/LANK] Det är minst lika mycket för min egen skull jag tjatar om det här. Det är lite synd att det ska ta sån tid att bränna bort fettet, bygga muskler och transformera kroppen till den vältränade funktionella skapelse jag önskar mig. Ibland ser jag skymten av den där kroppen jag skulle vilja ha. Det är fortfarande lite för mycket volanger och fluff för min smak, men nu börjar muskler och linjer framträda lite mer. Ibland tycker jag mig ana konturerna av vad det skulle kunna bli. Bara jag hänger i, kämpar med mina vikter och springer mina mil. Tankar kroppen med bra mat, sover kvalitétssömn och försöker undvika stress där det går (så lätt...).

Kommentarer

12 april 2013 09:18

mumma

Hej....... det går bra för dej;) jag försöker,ska inte äta kolhydrater hade ja tänkt,men läser att det finns även i vitkål o grönsaker fast i mindre mängd,kanske kan fortsätta med det iallafall??
12 april 2013 09:40

LadyG

Det mesta av kolhydraterna i vitkål är kostfibrer vi inte kan tillgodogöra oss, så fortsätt du med vitkålen. Man kan äta tills man svälter ihjäl på vitkål nästan :-)

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