Anbefales det ikke flytende karbohydrater etter trening da?
Kun av de som selger det og de som lytter til dem. Hvis man driver med utholdenhetsidrett på et høyt nivå og trener flere ganger daglig så vil det muligens ha en hensikt, men ellers er det bare et stort sløseri av kalorier. Hvilken som helst karbohydratkilde som f.eks. havregryn, brød, poteter, osv, vil gjøre jobben med å fylle opp glykogenlagrene like bra og i tillegg også tilføre fiber, mineraler og vitaminer.
CLA er da ganske velldokumentert!?
Ja, på dyr, men ikke på mennesker. Sier ikke at det er helt og holdent virkningsløst, men det er nok ikke noe man vil merke mye effekt av akkurat.
Conjugated Linoleic Acids (CLA). CLA is a term used to describe a group of positional and geometric isomers of linoleic acid that contain conjugated double bonds. Adding CLA to the diet has been reported to possess significant health benefits in animals [184, 307]. In terms of weight loss, CLA feedings to animals have been reported to markedly decrease body fat accumulation [185, 308]. Consequently, CLA has been marketed as a health and weight loss supplement since the mid 1990s. Despite the evidence in animal models, the effect of CLA supplementation in humans is less clear. There are some data suggesting that CLA supplementation may modestly promote fat loss and/or increases in lean mass [190-192, 309-314]. Recent work suggested that CLA supplementation coupled with creatine and whey protein resulted in a increase in strength and lean-tissue mass during resistance training [315]. However, other studies indicate that CLA supplementation (1.7 to 12 g/d for 4-weeks to 6- months) has limited to no effects on body composition alterations in untrained or trained populations [190, 310, 316-324]. The reason for the discrepancy in research findings has been suggested to be due to differences in purity and the specific isomer studied. For instance, early studies in humans showing no effect used CLA that contained all 24 isomers. Today, most labs studying CLA use 50-50 mixtures containing the trans-10, cis-12 and cis-9, trans-11 isomers, the former of which being recently implicated in positively altering body composition. This has been supported by recent work indicating that CLA (50:50 cis-9, trans-11:trans-10, cis-12) plus polyunsaturated fatty acid supplementation prevented abdominal fat increases and increase fat-free mass [325]. However, it must be noted that this response only occurred in young obese individuals. Thus, CLA supplementation may have potential in the areas of general health and it is clear that research on the effects on body composition is ongoing and still quite varied. Further research is needed to determine which CLA isomer is ideal for ingestion and possibly if there are differential responses among lean or obese and old or young populations. http://www.treningsforum.no/forum/index.php?topic=93626.msg1384950#msg1384950
