Treningsforum

Dette er ikke akkurat nytt, men jeg legger det ut siden det ser ut til å være mange som tror man lettere blir feit av å spise mye om kvelden.

http://www.nutrition.org/cgi/content/full/127/1/75

Studiet tar for seg forskjellen på fett-tap og muskeltap ved å spise enten tidlig på dagen eller sent.

Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen.

Keim NL, Van Loan MD, Horn WF, Barbieri TF, Mayclin PL.

U.S. Department of Agriculture, Agricultural Research Service, Western Human Nutrition Research Center, Presidio of San Francisco, CA 94129, USA.

The purpose of this study was to determine whether meal ingestion pattern [large morning meals (AM) vs. large evening meals (PM)] affects changes in body weight, body composition or energy utilization during weight loss. Ten women completed a metabolic ward study of 3-wk weight stabilization followed by 12 wk of weight loss with a moderately energy restricted diet [mean energy intake +/- SD = 107 +/- 6 kJ/(kg.d)] and regular exercise. The weight loss phase was divided into two 6-wk periods. During period 1, 70% of daily energy intake was taken as two meals in the AM (n = 4) or in the PM (n = 6). Subjects crossed over to the alternate meal time in period 2. Both weight loss and fat-free mass loss were greater with the AM than the PM meal pattern: 3.90 +/- 0.19 vs. 3.27 +/- 0.26 kg/6 wk, P < 0.05, and 1.28 +/- 0.14 vs. 0.25 +/- 0.16 kg/6 wk, P < 0.001, respectively. Change in fat mass and loss of body energy were affected by order of meal pattern ingestion. The PM pattern resulted in greater loss of fat mass in period 1 (P < 0.01) but not in period 2. Likewise, resting mid-afternoon fat oxidation rate was higher with the PM pattern in period 1 (P < 0.05) but not in period 2, corresponding with the fat mass changes. To conclude, ingestion of larger AM meals resulted in slightly greater weight loss, but ingestion of larger PM meals resulted in better maintenance of fat-free mass (Baahh: muskler). Thus, incorporation of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-free mass.

(...) consuming the PM pattern resulted in a greater decrement in body fat percentage (P < 0.05). Body fat averaged 36.3 ± 2.2% at the beginning of the PM pattern treatment and decreased to 33.8 ± 2.3% after 6 wk. For the AM pattern, the beginning fat percentage of 35.3 ± 2.2% dropped to 33.5 ± 2.3% after 6 wk.
 

Gruppen som spiste om morgenen (AM) gikk ned mest i vekt totalt, men dette fordi de mistet mer muskler enn de som spiste om kvelden (PM). PM-gruppen gikk ned mest i fettprosent og sparte mest muskler.

Konklusjonen vi kan dra utifra dette studiet er at det vil være en fordel å legge mye av kaloriinntaket mot kvelden, istedet for om morgenen. På denne måten vil man spare muskler, og gå ned mest i fettprosent.

Aner du hva de mener med "regular exercise" her ? Det blir jo en veldig viktig faktor i forhold til det å holde på massen mener.

Men bra artikkel du fant der ! :)

Kardio og vekttrening, såvidt jeg har fått med meg.

Exercise. The exercise intervention included three components. First, subjects walked outdoors at a pace of 4.8-6.4 km/h, 7 d/wk, between 1330 and 1430 h. Second, subjects performed aerobic exercise as walking on a treadmill or cycling a stationary bicycle (on alternating days), 5 d/wk, between 0900 and 1130 h. To meet the prescribed exercise energy expenditure of 1.25 MJ/session, duration of exercise was altered while maintaining intensity at 70% of maximal oxygen consumption (O2max) for treadmill walking and 65% O2max for cycling. The duration of treadmill sessions ranged from 30 to 40 min, and the cycling sessions ranged from 40 to 54 min. Heart rate was monitored continuously during each workout. Energy expenditure was estimated from heart rate using previously determined regression equations of heart rate versus energy expenditure for walking and cycling that had been obtained at the beginning of each experimental period. For the third component, subjects completed a weight lifting circuit using a universal machine, 3 d/wk, between 0900 and 1130 h. The exercises included sets of 8 repetitions of leg press, leg extension, leg flexion, chest press, triceps pull and biceps curl. The weight training program was designed to gradually increase, on a weekly basis, first the number of sets completed, then the amount of weight lifted. Thus, in the first week, subjects completed 2 sets of 8 repetitions, lifting 60% of their 1 repetition maximum (1-RM) for each exercise. In the second week, subjects were encouraged to try a third set of each exercise, so by the third week, all women completed 3 sets at 60% of 1-RM. In the fourth week, the amount of weight lifted for each exercise was increased to 65% of 1-RM and the number of sets was adjusted back to 2. Training progressed in this pattern so that by the end of the first experimental period they were completing 3 sets, lifting 65% of their initial 1-RM, and by the end of the second experimental period they had progressed to 3 sets, lifting 75% of their initial 1-RM, which was equivalent to an average of 67 ± 1% of their final 1-RM.

Det står kanskje noe mer i artikkelen.

Men dette var strengt tatt greit nok det, da er jeg med. Dette gjør artikkelen enda mer intressant.

Kan være greit å legge inn dietten også:

The macronutrient composition of the daily diet remained constant throughout the study and consisted of (mean ± SD) 59.7 ± 1.4% carbohydrate, 18.1 ± 1.2% protein, and 22.3 ± 0.7% fat. The menus were based on the Dietary Guidelines for Americans (USDA 1990) with emphasis on including a variety of foods, and reducing total fat content.

Den gruppen lå relativt lavt i proteininntak. Det kan være at proteininntaket (og ikke bare kcal inntaket) om kvelden er en viktig faktor for å bevare muskelmasse.

Skulle gjerne ha sett gruppen hadde doblet proteininntaket på bekostning av karbohydrater. Ikke sikkert forskjellene hadde blitt like store da.

Uansett svært interessant. Min egen deffediett er litt vridd i retning av mer kcal tidligere på dagen. Kanskje jeg burde vurdere å gjøre noe med det når jeg går inn i neste syklus om noen uker.

Faktisk veldig interessant med undersøkelser som bestrider typiske "vedtatte sannheter". Selv om det kan være mange faktorer som avgjør hvor det er "lønnsomt" å putte kaloriinntaket...

Første innlegget mitt i denne delen av forumet, da jeg ikke akkurat er av typen som får ståpels av å lese 10 sider med forsknings resultater...  ;D men jeg tenker i mitt enkle sin at det mest logiske er å legge størstedelen av kcal inntaket rundt det tidspunktet på døgnet jeg bruker mest kcal. Og for meg er det på kvelden før og etter trening