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The Muscle Prof on fasting

Moderatorji: UrosS, Metka, Stasa, Grom

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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 07, 2016 18:43

The Muscle Prof on fasting

As promised today's topic of The Muscle PhD Academy looks at Intermittent Fasting (IF) and body composition. Specifically, can you gain lean mass while doing IF.

In regards to the infographic, these researchers looked at elite power lifters during Ramadan. They recorded their weights three days before, the last three days, and the last three days four weeks after Ramadan. For some background knowledge, Ramadan occurs during the ninth month of the Muslim calender and people w
ho participate are not allowed to eat or consume fluids during daylight. With that being said, the subjects in this study fasted for about 15 hours per day and ate for about 9 hours per day.

During the study the participants maintained their current training intensity, volume, and frequency without substitutions. Therefore, they were at a maintenance training stimulus. In addition, the diet was not controlled, but the subjects were required to recall their food intake for the study. What was interesting was that their meal frequency dropped to about two times per day.


As you can see from the graph, when measurements were taken the last three days four weeks after Ramadan there was a trend for an increase in lean muscle mass! Interestingly enough there was also a trend for an increase in total body weight while their body fat stayed the same! The take home message is that intermittent fasting may help you maintain, even gain, lean muscle mass.


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 07, 2016 18:44

Re: The Muscle Prof on fasting

If you recall yesterday's lesson we looked at IF's effect of muscle gain. Today we're going to look at IF's ability to maintain lean muscle.
Similar to yesterday's study this study looked at people practicing Ramadan. They measured the subjects two days before And on the 29th day of Ramadan. The subjects were divided into two groups, one group training at the end of their fast and one training after consum
ing a meal during their feed. The subjects trained four times per week with four sets at their 10 repetition max. Also, during the study the subjects maintained the same volume and intensity as prior to the study. The subjects also maintained calorie consumption throughout the study.

The take home message is that at a maintenance training stimulus and maintenance calories IF may maintain lean muscle mass! And if you recall from yesterday it may even increase lean muscle mass. There is still much research needed in this field!


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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 07, 2016 18:45

Re: The Muscle Prof on fasting

Today we are going to discuss a specific intermittent fasting technique called alternate day fasting.
Alternate day fasting is when you do 24 hours of feeding alternated with 24 hours of fasting. This is a rather extreme technique, however it is one of the more researched protocols. Alternate day fasting has been shown to reduce symptoms of asthma, reduce LDL cholesterol, and reduce triglycerides.
In this study subjec
ts followed an alternate day fasting protocol for 22 days with a 36 hour fast on the very last day (day 22). What they found was that the subjects lost a significant amount of fat mass and fat free mass (lean muscle) by day 21.

With that being said, instead of following a traditional alternate day fasting protocol, I recommend consuming ~25% of you total calories in "fasting" days. This meal should be high in protein and fiber and lower in carbohydrates. This may combat the lean muscle loss and help maintain protein balance. Also, using a supplement such as HMB may help prevent muscle loss!
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Grom

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Šefe

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Pridružen: Če sep 23, 2004 18:35

Odgovor Če apr 07, 2016 18:46

Re: The Muscle Prof on fasting

Today's Muscle PhD Academy looks at IF and ketosis; specifically alternate day fasting.
Here the researchers asked subjects to perform alternate day fasting. They alternated days (24 hours) of fasting and feeding. What they found was that on fasting days blood ketones were elevated around the mild ketosis threshold. What this means is that markers of ketones were around 0.5mmol. What this shows is that fasting causes an increase in ketone production.
Ketones are a source of
energy that is produced when carbohydrates are not present. When your body needs a source of energy to feed the brain and carbohydrates are not available then you will begin to produce ketones. Due to the fact that carbohydrates are your body's preferred source of brain fuel, ketones are necessary so that the brain isn't restricted of energy.




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