Quote (kapishon @ 14 Mar 2013 00:01)
swinie mojego dziadka braly i duze rosly polecam
bodziu zapewne chcial dac do zrozumienia ze to za malo posilkow w konsekwencji organizm zwalnia metabolizm i oszczedniej gospodaruje energią przez co trudniej regulowac mase ciala.
swoja droga czestsze i liczniejsze posilki (jakosciowe) sprzyjaja procesom anabolicznym co skutkuje lepsza podaza bialka w organizmie i w rezultacie szybszą regeneracją miesni tudziez sprzyja ich przyrostom
http://www.leangains.com/2009/11/fasting-and-metabolism.html
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Just a few short comments on some claims here. Sorry if this has been covered somewhere among the comments, I haven't read through them all.
"Liver glycogen levels are depleted within 8-10 hours. Muscle glycogen falls by 50% over 24-hours, even without exercise. "
False on both accounts. Liver glycogen is completely depleted in approx 28 hrs (Cahill et al). And the second statement is also incorrect. In humans, muscle glycogen is barely affected at all after 24 hrs, assuming no strenous activity.
"After depleting glycogen, amino acids are recycled to be broken down for glycogen through gluconeogenesis. "
This is an ongoing process, but liver glycogen does not need to be depleted in order for amino acids to contribute to the maintenance of blood glucose. The longer the fast, the greater the contribution - for example, after 16 hrs, aminos will start contributing more than 50% to the amount of glucose in your blood stream. After 24-28 hrs, 100%.
"We see increases in three of the four hormones driving lipolysis, indicating a propensity towards fat burning. Somewhere around 12-18 hours, lipolysis becomes a major energy pathway, producing energy from body fat. "
Yes. In fact, after an overnight fast, 2/3 of the energy burnt are free fatty acids. Eat breakfast and you'll be putting the brakes on this process, of course.
"T3 levels fall slightly, indicating a slightly lower metabolic rate. Urinary nitrogen excretion falls, indicating less catabolism of muscle proteins. "
No. Are you looking at rats now again? Because the downregulation of T3 takes more than 72 hrs to occur in humans. A short fast in the 16-24 hr range certainly doesn't impact negatively.
Co do anabolizmu to jak się okazało w praktyce im dłuższy post tym większe palenie fatu i większe przyrosty mięśni
Po prostu im dłużej nie jemy tym bardziej mięśnie wyczulają się na składniki odżywcze i późnej reagują jeszcze większym anabolizmem
Okno anaboliczne trwa dluzej niz 4h:
http://fitnfly.com/learn-about-food/nutrition-facts#
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Something that people don’t realize is that there’s no “magic anabolic window” that’s open for a short period of time near the workout & then rapidly disappears. As a result of a single training bout, the receptivity of muscle to protein dosing can persist for at least 24 hours (Burd et al, 2011).