Slacked
2013-09-19, 14:27
Sitter och läser Brad Pilons senaste utgåva av Eat stop eat (5th edition) där han påstår att i princip varenda kalori över balans bidrar till fettinlagring (alltså även om man tränar bör kanske tilläggas):
There seem to be two basic nutritional requirements to ensure muscle growth occurs:
1) Caloric Adequacy
2) Protein Adequacy
You’ll notice that the first point is caloric adequacy and not caloric surplus. While the
common belief that you need to ‘eat big to get big’, recent research has shown that
any extra calories above your estimated daily needs does not contribute to muscle
gain. In fact, almost every single extra calorie can be accounted for in fat mass
gains. So while there is an obvious caloric need for muscle building it does not seem
to be any higher than your daily calorie needs (building muscle does take energy, but
it also happens very slowly).
Studien han refererar till är:
Bray GA, Smith SR, De Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Manscuso S, Redman LM. Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body
Composition During Overeating. JAMA. 2012;307(1):47-55
Då jag själv varken har kunskap att läsa eller tillgång till studien tänkte jag om någon kunde kolla och se om det stämmer, eller utveckla lite? Bör man alltid satsa på att ligga på balans istället för över?
There seem to be two basic nutritional requirements to ensure muscle growth occurs:
1) Caloric Adequacy
2) Protein Adequacy
You’ll notice that the first point is caloric adequacy and not caloric surplus. While the
common belief that you need to ‘eat big to get big’, recent research has shown that
any extra calories above your estimated daily needs does not contribute to muscle
gain. In fact, almost every single extra calorie can be accounted for in fat mass
gains. So while there is an obvious caloric need for muscle building it does not seem
to be any higher than your daily calorie needs (building muscle does take energy, but
it also happens very slowly).
Studien han refererar till är:
Bray GA, Smith SR, De Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Manscuso S, Redman LM. Effect of Dietary Protein Content on Weight Gain, Energy Expenditure, and Body
Composition During Overeating. JAMA. 2012;307(1):47-55
Då jag själv varken har kunskap att läsa eller tillgång till studien tänkte jag om någon kunde kolla och se om det stämmer, eller utveckla lite? Bör man alltid satsa på att ligga på balans istället för över?