Ingen efterförbränning om man äter kolisar efter träning ?

[Dobby]

Japp, detta läste en bekant i en tidning. Äter man kolisar efter träningen så förstörs, ja tror de kallade den, "after-burning" effekten. De skrev att man *bara* skulle äta protein efter träning om man ville gå ner i vikt.

Ett visst mått av kolisar måste väl ändå kroppen behöva efter träning ? Och är det verkligen så att man går miste om efterförbränningen pga kolisarna ? :confused:

[King Grub]

Nej, förbränningen stannar inte. Det enda man åstadkommer med att låta bli att äta kolhydrater efter passet är att försämra återhämtningen och glykogeninlagrinen.

[AcidSleeper]

Jag vet inte om det är sant men jag skulle gärna vilja läsa artikeln...

Men så länge du ligger på minus i näringsbehov så minskar du i vikt, visserligen kanske du bränner mer om du inte äter inom en timma efter träning, men dina muskler behöver energi så jag skulle inte testa det....

Dessutom vill jag inte gå ned i vikt... ligger ju bara på "futtiga" 85kg.. :cryout:

EDIT* Grubben hann före mig, ett ännu bättre svar...

[King Grub]

"Efterförbränningen" är dessutom inte speciellt hög - 50 kcal extra eller något. Max.

[Crystal]

Originally posted by King Grub
"Efterförbränningen" är dessutom inte speciellt hög - 50 kcal extra eller något. Max.

t o m efter 1h cardio pass? (sista 30min 90% intensivt hiit)

[Dobby]

Okey, tyckte väl att de lät knepigt... Tack Grubben

[z_bumbi]

Originally posted by Krystal


t o m efter 1h cardio pass? (sista 30min 90% intensivt hiit)

Typ.

Styrketräning är det som ger bäst men det ger inte så mycket per dag det heller, kanske 200-300 kcal i efterförbränning.
Det kan till skillnad från något annat sitta i lite längre, siffror mellan 36-48 h har jag sett.

[King Grub]

Originally posted by Krystal


t o m efter 1h cardio pass? (sista 30min 90% intensivt hiit)

Nej.

Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity.

Phelain JF, Reinke E, Harris MA, Melby CL.

Department of Food Science and Human Nutrition, Colorado State University, Ft. Collins 80523, USA.

OBJECTIVE: The effects of low and high intensity exercise, of similar energy output, on exercise and post-exercise energy expenditure and substrate oxidation were studied in eight active, eumenorrheic females (aged 22 to 31). METHODS: Continuous indirect calorimetry was performed during cycle ergometry exercise and for 3 hours following each of the following three protocols administered in random order: 1) low intensity exercise (LIE: 500 calories 50% VO2 max), 2) high intensity exercise (HIE: 500 calories 75% VO2 max), and 3) control condition (C) of quiet sitting for 1 hour, rather than exercise. Excess postexercise oxygen consumption (EPOC), energy expenditure and total fat and carbohydrate oxidation for the entire exercise/control plus 3-hour recovery period were determined by indirect calorimetry. RESULTS: Mean EPOC for the 3-hour post-exercise period for HIE (9.0 +/- 1.7 L, 41 kcals) was significantly greater than EPOC for low intensity exercise (4.8 +/- 1.6 L, 22 kcals). Oxygen consumption (VO2) following HIE, but not LIE remained elevated at the end of the 3-hour post-exercise period. Total carbohydrate oxidation (exercise plus postexercise period) was significantly higher for HIE (116 +/- 8.6 g) compared to LIE (85.0 +/- 5.2 g). Total fat oxidation was lower for HIE (27.7 +/- 3.3 g) compared to LIE (36.9 +/- 3.0 g), but this difference did not reach statistical significance (p = 0.07). At the end of the 3-hour recovery period, the rate of fat oxidation was higher following HIE compared to LIE.

Runt 50 kcal, högst, de följande 3 timmarna efter träning. Mycket längre än så varar inte efterförbränningen.

[King Grub]

Med Sci Sports Exerc. 1996 Sep;28(9):1138-43.

Effects of exercise intensity on 24-h energy expenditure and substrate oxidation.

Treuth MS, Hunter GR, Williams M.

USDA/ARS Children's Nutrition Research Center, Department of Pediatrics, Baylor College of Medicine, Houston, TX 77030, USA. mtreuth@bcm.tmc.edu.

The purpose of this study was to determine: 1) the reliability of 24-h respiratory calorimetry measurements, and 2) the effects of low- versus high-intensity exercise on energy expenditure (EE) and substrate oxidation over a 24-h period. Eight women (age 28 +/- 4.3 yr) were measured for body composition, maximal oxygen consumption while cycling, and EE in three, 24-h calorimeter tests, with identical work output but differing intensity during a 60-min exercise session. Low-intensity (LI) exercise involved continuous cycling at 50% VO2max; whereas high-intensity (HI) exercise involved interval cycling (2 min exercise/recovery) at 100% VO2max. Subjects were randomly assigned to the first two tests at LI or HI, with the third test at the alternate intensity. No differences in EE or respiratory quotient (RQ) during rest, sleep, exercise, or over the 24 h were found between the first two tests (C.V. = 6.0%), demonstrating the reliability of the measurements. The HI protocol elicited significantly higher EE than LI during rest, exercise, and over 24 h, whereas sleeping EE approached significance. No significant differences in RQ during rest, sleep, or over 24 h were found, but 24-h lipid and carbohydrate oxidation were similar in the two protocols. The HI exercise RQ was significantly higher than LI. These findings demonstrated higher 24-h EE in the HI than LI protocol, but similar 24-h substrate oxidation rates.

[Crystal]

k :D

edit:sorry för mitt kortvariga inlägg ;)