Större fettoxidation och mättnad efter träning följande en lågglykemisk frukost.

[King Grub]

Consuming low-glycemic index (LGI) carbohydrates (CHO) before endurance exercise results in increased fat oxidation during exercise in trained men and women. It is not known if this phenomenon occurs during low intensity exercise and in untrained participants. We examined the effects of breakfasts containing high-GI (HGI) or LGI foods on substrate utilization during rest and walking exercise in sedentary women. The metabolic and appetite responses to a standard lunch consumed after exercise were also investigated. Eight healthy sedentary women completed 2 trials. On each occasion, participants were provided with a HGI or LGI breakfast 3 h before walking for 60 min. Following exercise, participants were provided with lunch and remained in the laboratory for a further 2 h. Plasma glucose and serum insulin responses (area under the curve) were higher following the HGI breakfast than following the LGI breakfast (P < 0.05). During the 3-h postprandial period, fat oxidation was suppressed following both breakfasts but remained higher in the LGI trial (P < 0.05). During exercise, total fat oxidation was also greater in the LGI trial (P < 0.001). There were no differences in the metabolic responses to lunch. Participants reported feeling fuller following lunch in the LGI trial (P < 0.05). Consuming a LGI breakfast increases fat oxidation during subsequent exercise and improves satiety during recovery in sedentary females.

J Nutr. 2009 Mar 25. Fat Oxidation during Exercise and Satiety during Recovery Are Increased following a Low-Glycemic Index Breakfast in Sedentary Women.

[Columbia]

Där fick jag för att jag unnade mig över 100 gram hönökaka i morse...

[dt06mj2]

Hmm, jag gör periodisk fasta och käkar bara lite aminosyror, hoppas jag får ta del av effekten. ^^

[Eddie Vedder]

Där fick jag för att jag unnade mig över 100 gram hönökaka i morse...

Hmm, jag gör periodisk fasta och käkar bara lite aminosyror, hoppas jag får ta del av effekten. ^^

Det känns som ni tar resultatat för åtta inaktiva kvinnors entimmespromenad på lite väl stort allvar.;)

[dt06mj2]

Det känns som ni tar resultatat för åtta inaktiva kvinnors entimmespromenad på lite väl stort allvar.;)

Ingen rök utan eld! :furious:

[bollio]

Så GI påverkar mättnad.

[Alfred Nobel]

Har havregryn ett högt eller lågt GI? Havregryn till frukost och träning 3h senare är standard.

[King Grub]

Lågt om du kokar dom till gröt, medel om du äter dom som dom är ur påsen, och rätt högt om du maler sönder dom i mixer.

[Alfred Nobel]

Lågt om du kokar dom till gröt, medel om du äter dom som dom är ur påsen, och rätt högt om du maler sönder dom i mixer.

Tack!

[Sniggel]

Så GI påverkar mättnad.

Inte alltid, men antagligen ofta. Potatis har rätt högt GI men väldigt högt mättnadsindex ändå.

[stålballe]

Så GI påverkar mättnad.

GI-diet ger högre GLP-1 nivåer, vilket ökar mättnaden:

Low glycaemic index (GI) diet and gut hormones such as glucagon-like peptide 1 (GLP-1) and peptide YY (PYY) have been shown independently to reduce appetite. However, the direct relationship between a single meal of low or high GI and the levels of these hormones has not been studied. In this study we looked at the short term effects of a single low or high GI meal on plasma levels of GLP-1, PYY and insulin.

King’s College London’s research ethics committee approval was obtained for this study. Twelve healthy individuals with BMIs of 18–25 kg/m2 took part in a randomized cross-over study. The subjects had an identical medium GI dinner in the evening prior to the study and fasted overnight. On the morning of study each subject consumed a single meal of low (46) or high (66) GI and subsequently had blood samples taken every 30 min for a total of 150 min. The entire process was repeated with the other test meal after a minimum two weeks wash-out. Plasma levels of GLP-1, PYY and insulin were measured on each blood sample.

The table below shows the post-prandial area under the curve (0–150 min) for GLP-1, PYY and insulin. Our results demonstrate that there was a significantly higher post-prandial plasma level GLP-1 and lower level of insulin after the low GI breakfast compared to high GI (paired t-test, P value <0.005).

GLP-1 PYY Insulin
Low GI 4839±1831 3461±563 10 088±4757
High GI 3865±1630 3448±631 16 245±7600

Our data demonstrate that consumption of a single low GI meal results in higher levels of GLP-1. Previous studies showed the beneficial effect of low GI diet on suppressing appetite. GLP-1 is one of the most potent hormones in inducing satiety feeling. The present study may offer an insight into the physiological mechanism by which an low GI diet produces satiety.


http://www.endocrine-abstracts.org/ea/0019/ea0019OC17.htm

[Eddie Vedder]

Tack för den stålballe. Där har du ju faktiskt en studie man kan dra lite slutsatser från också. Fler försökspersoner, normalviktiga och faktiska mätningar på aptitreglerande hormoner i omlopp (och inte bara påstådd upplevd mättnad).

För egen del tycker jag den är mer intressant (för mig) än hur damerna i trådens studie upplevde mättnaden och deras effekt på fett som substrat under promenaden.

[mikaelj]

GI-diet ger högre GLP-1 nivåer, vilket ökar mättnaden:

http://www.endocrine-abstracts.org/ea/0019/ea0019OC17.htm

Coolt! Vore kul att se hur hormonvärdena förändras av en GI ~0-måltid, t.ex. äggåbacon.

[stålballe]

Tack för den stålballe. Där har du ju faktiskt en studie man kan dra lite slutsatser från också. Fler försökspersoner, normalviktiga och faktiska mätningar på aptitreglerande hormoner i omlopp (och inte bara påstådd upplevd mättnad).

För egen del tycker jag den är mer intressant (för mig) än hur damerna i trådens studie upplevde mättnaden och deras effekt på fett som substrat under promenaden.

Jag höjde själv på ögonbryna när jag såg den. GI har hamnat lite ute i kylan i Sverige pga LCHF. Tycker det är bra att man försöker kartlägga vilka strategier som är bäst för mättnad och aptitreglering, eftersom så många har problem med det.

[Eddie Vedder]

Coolt! Vore kul att se hur hormonvärdena förändras av en GI ~0-måltid, t.ex. äggåbacon.

Den här studien med ketogen kost jämfört med icke-ketogen säger inget om hormoner men återigen upplevd mättnad samt ätande ad libitum dock.

BACKGROUND: Altering the macronutrient composition of the diet influences hunger and satiety. Studies have compared high- and low-protein diets, but there are few data on carbohydrate content and ketosis on motivation to eat and ad libitum intake. OBJECTIVE: We aimed to compare the hunger, appetite, and weight-loss responses to a high-protein, low-carbohydrate [(LC) ketogenic] and those to a high-protein, medium-carbohydrate [(MC) nonketogenic] diet in obese men feeding ad libitum. DESIGN: Seventeen obese men were studied in a residential trial; food was provided daily. Subjects were offered 2 high-protein (30% of energy) ad libitum diets, each for a 4-wk period-an LC (4% carbohydrate) ketogenic diet and an MC (35% carbohydrate) diet-randomized in a crossover design. Body weight was measured daily, and ketosis was monitored by analysis of plasma and urine samples. Hunger was assessed by using a computerized visual analogue system. RESULTS: Ad libitum energy intakes were lower with the LC diet than with the MC diet [P=0.02; SE of the difference (SED): 0.27] at 7.25 and 7.95 MJ/d, respectively. Over the 4-wk period, hunger was significantly lower (P=0.014; SED: 1.76) and weight loss was significantly greater (P=0.006; SED: 0.62) with the LC diet (6.34 kg) than with the MC diet (4.35 kg). The LC diet induced ketosis with mean 3-hydroxybutyrate concentrations of 1.52 mmol/L in plasma (P=0.036 from baseline; SED: 0.62) and 2.99 mmol/L in urine (P<0.001 from baseline; SED: 0.36). CONCLUSION: In the short term, high-protein, low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets.

Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Am J Clin Nutr. 2008 Jan;87(1):44-55.

Äggfrukost kontra bagelfrukost och matintag följande måltid bland överviktiga kvinnor:

OBJECTIVE: To test the hypotheses that an egg breakfast, in contrast to a bagel breakfast matched for energy density and total energy, would enhance weight loss in overweight and obese participants while on a reduced-calorie weight loss diet. SUBJECTS: Men and women (n=152), age 25-60 years, body mass index (BMI) >or=25 and <or=50 kg m(-2). DESIGN: Otherwise healthy overweight or obese participants were assigned to Egg (E), Egg Diet (ED), Bagel (B) or Bagel Diet (BD) groups, based on the prescription of either an egg breakfast containing two eggs (340 kcal) or a breakfast containing bagels matched for energy density and total energy, for at least 5 days per week, respectively. The ED and BD groups were suggested a 1000 kcal energy-deficit low-fat diet, whereas the B and E groups were asked not to change their energy intake. RESULTS: After 8 weeks, in comparison to the BD group, the ED group showed a 61% greater reduction in BMI (-0.95+/-0.82 vs -0.59+/-0.85, P<0.05), a 65% greater weight loss (-2.63+/-2.33 vs -1.59+/-2.38 kg, P<0.05), a 34% greater reduction in waist circumference (P<0.06) and a 16% greater reduction in percent body fat (P=not significant). No significant differences between the E and B groups on the aforementioned variables were obtained. Further, total cholesterol, high-density lipoprotein cholesterol, low-density lipoprotein cholesterol and triglycerides, did not differ between the groups. CONCLUSIONS: The egg breakfast enhances weight loss, when combined with an energy-deficit diet, but does not induce weight loss in a free-living condition. The inclusion of eggs in a weight management program may offer a nutritious supplement to enhance weight loss.

Egg breakfast enhances weight loss. Int J Obes (Lond). 2008 Oct;32(10):1545-51.

En nästan identisk studie av samma forskningsgrupp:

OBJECTIVE: To test the hypotheses that among overweight and obese participants, a breakfast consisting of eggs, in comparison to an isocaloric equal-weight bagel-based breakfast, would induce greater satiety, reduce perceived cravings, and reduce subsequent short-term energy intake. SUBJECTS: Thirty women with BMI's of at least 25 kg/M2 between the ages of 25 to 60 y were recruited to participate in a randomized crossover design study in an outpatient clinic setting. DESIGN: Following an overnight fast, subjects consumed either an egg or bagel-based breakfast followed by lunch 3.5 h later, in random order two weeks apart. Food intake was weighed at breakfast and lunch and recorded via dietary recall up to 36 h post breakfast. Satiety was assessed using the Fullness Questionnaire and the State-Trait Food Cravings Questionnaire, state version. RESULTS: During the pre-lunch period, participants had greater feelings of satiety after the egg breakfast, and consumed significantly less energy (kJ; 2405.6 +/- 550.0 vs 3091.3 +/- 445.5, Egg vs Bagel breakfasts, p < 0.0001), grams of protein (16.8 +/- 4.2 vs 22.3 +/- 3.4, Egg vs Bagel breakfasts, p < 0.0001), carbohydrate 83.1 +/- 20.2 vs 110.9 +/- 18.7, Egg vs Bagel breakfasts, p < 0.0001), and fat 19.4 +/- 5.1 vs 22.8 +/- 3.2, Egg vs Bagel breakfasts, p < 0.0001) for lunch. Energy intake following the egg breakfast remained lower for the entire day (p < 0.05) as well as for the next 36 hours (p < 0.001). CONCLUSIONS: Compared to an isocaloric, equal weight bagel-based breakfast, the egg-breakfast induced greater satiety and significantly reduced short-term food intake. The potential role of a routine egg breakfast in producing a sustained caloric deficit and consequent weight loss, should be determined.

Short-term effect of eggs on satiety in overweight and obese subjects. J Am Coll Nutr. 2005 Dec;24(6):510-5.

Jag åt precis fem kokta ägg som kvällsmål, jag lär hålla mig mätt tills imorgon.:D

[mikaelj]

Den här studien med ketogen kost jämfört med icke-ketogen säger inget om hormoner men återigen upplevd mättnad samt ätande ad libitum dock.

<snip studier>

Tack!

Jag åt precis fem kokta ägg som kvällsmål, jag lär hålla mig mätt tills imorgon.:D

Jag med! Fast jag vet inte om det var dagens lunch eller middag... :Virro

[stålballe]

Hittade en liten studie från 2007 som visar hur träning påverkar aptit/mättnad. PYY, GLP-1 och PP ökar av träning medans ghrelin förblir opåverkat:

Effects of exercise on gut peptides, energy intake and appetite.
Martins C, Morgan LM, Bloom SR, Robertson MD.
School of Biomedical and Molecular Sciences, University of Surrey, Guildford, UK.

This study investigated the acute effects of exercise on the postprandial levels of appetite-related hormones and metabolites, energy intake (EI) and subjective measures of appetite. Ghrelin, polypeptide YY (PYY), glucagon-like peptide-1 (GLP-1) and pancreatic polypeptide (PP) were measured in the fasting state and postprandially in 12 healthy, normal-weight volunteers (six males and six females) using a randomised crossover design. One hour after a standardised breakfast, subjects either cycled for 60 min at 65% of their maximal heart rate or rested. Subjective appetite was assessed throughout the study using visual analogue scales and subsequent EI at a buffet meal was measured at the end (3-h post-breakfast and 1-h post-exercise). Exercise significantly increased mean PYY, GLP-1 and PP levels, and this effect was maintained during the post-exercise period for GLP-1 and PP. No significant effect of exercise was observed on postprandial levels of ghrelin. During the exercise period, hunger scores were significantly decreased; however, this effect disappeared in the post-exercise period. Exercise significantly increased subsequent absolute EI, but produced a significant decrease in relative EI after accounting for the energy expended during exercise. Hunger scores and PYY, GLP-1 and PP levels showed an inverse temporal pattern during the 1-h exercise/control intervention. In conclusion, acute exercise, of moderate intensity, temporarily decreased hunger sensations and was able to produce a short-term negative energy balance. This impact on appetite and subsequent energy homeostasis was not explained by changes in postprandial levels of ghrelin; however, 'exercise-induced anorexia' may potentially be linked to increased PYY, GLP-1 and PP levels.


http://www.ncbi.nlm.nih.gov/pubmed/17470516

[Eddie Vedder]

Ja träning och aptitpåverkan finns det hur mycket som helst av.

Startade bl.a. den här tråden för inte så länge sedan:

http://www.kolozzeum.com/forum/showthread.php?t=124930

Samma studie togs sedan upp i följande BODY-nummer.

[stålballe]

Ja träning och aptitpåverkan finns det hur mycket som helst av.

Startade bl.a. den här tråden för inte så länge sedan:

http://www.kolozzeum.com/forum/showthread.php?t=124930

Samma studie togs sedan upp i följande BODY-nummer.

Studierna talar väl för att det är mindre risk att överäta efter träning med tanke på att hormoner som påverkar aptiten har ett gynnsamt förhållande.

Hur fort försämras insulinkänsligheten med tiden mätt från ett träningstillfälle?

[A.Steinbach]

Studierna talar väl för att det är mindre risk att överäta efter träning med tanke på att hormoner som påverkar aptiten har ett gynnsamt förhållande.

Hur fort försämras insulinkänsligheten med tiden mätt från ett träningstillfälle?


Den försämras ganska fort.

We studied the effect of aerobic training and detraining on insulin-stimulated glucose disposal and on erythrocyte insulin receptor binding. Seven endurance-trained athletes were studied at 12 h, 60 h, and 7 days after cessation of training and compared with three untrained, age- and weight-matched controls. The metabolic clearance rate of glucose as measured by the euglycemic clamp technique was 15.6 +/- 1.8 ml/kg/min (mean +/- SEM) in the trained subjects 12 h after the last bout of exercise compared with 7.8 +/- 1.2 ml/kg/min in the untrained control group. When the trained subjects refrained from physical training, the metabolic clearance rate decreased to 10.1 +/- 1.0 ml/kg/min at 60 h and further to 8.5 +/- 0.5 ml/kg/min after 7 days of detraining. The percentage of specific insulin binding to young erythrocytes (density 1.089-1.092), isolated by density gradient centrifugation, decreased from 10.4 +/- 0.9 at 12 h after the last exercise to 8.1 +/- 0.7%/3 X 10(9) cells after 60 h of detraining (P less than 0.001). The decrease in insulin binding to erythrocytes was almost entirely accounted for by a decrease in the number of insulin receptors. We conclude that the increase in peripheral insulin action seen in trained athletes is rapidly reversed, possibly by a mechanism separate from other phenomena associated with chronic training. The parallel findings of decreased in vivo insulin action and decreased insulin binding in young erythrocytes suggest that modulation of in vivo insulin response by detraining may be at least partially mediated by changes in insulin receptor number
Acute reversal of the enhanced insulin action in trained athletes. Association with insulin receptor changes
Diabetes, Vol 34, Issue 8 756-760

The purposes of this study were 1) to investigate glucose tolerance and insulin action immediately after exercise and 2) to determine how long the improved glucose homeostatic mechanisms observed 12-16 h after exercise persist. Nine (seven men, two women) moderately trained middle-aged (51 +/- 3 yr) subjects performed 45 min of exercise at 73 +/- 2% of peak O2 uptake for 5 days, followed by 7 days of inactivity. Oral glucose tolerance tests (OGTT; 75 g) were performed immediately postexercise (IPE; approximately 30 min) after the final exercise bout and 1, 3, 5, and 7 days after exercise. The incremental area under the plasma glucose curve was markedly higher IPE (355 +/- 82 mM.min) compared with those on days 1 (136 +/- 57 mM.min; P < 0.05) and 3 (173 +/- 62 mM.min; P < 0.05). The glucose area was significantly higher on days 5 (213 +/- 80 mM.min) and 7 (225 +/- 84 mM.min) compared with those on days 1 and 3 (P < 0.05). The incremental insulin area IPE (3,729 +/- 1,104 microU.ml-1.min) was 43% higher compared with that on day 1 (2,603 +/- 635 microU.ml-1.min; P < 0.05) and 66% higher compared with that on day 3 (2,240 +/- 517 microU.ml-1.min; P < 0.05). The insulin area increased to 3,616 +/- 617 microU.ml-1.min after 5 days of inactivity (P < 0.05). An additional 48 h of inactivity did not result in any further increase in the plasma insulin response
Time course for exercise-induced alterations in insulin action and glucose tolerance in middle-aged people
Journal of Applied Physiology, Vol 78, Issue 1 17-22

[stålballe]

Som jag förstått det behöver man inget insulin för att transportera glukos in i muskelceller under fysisk aktivitet. Är detta en allt eller inget lag, så att insulin krävs så fort musklerna ej används, eller sker det en mer mjuk övergång så att strax efter en fysisk aktivitet kan glukos transporteras utan hjälp av insulin?

[Eddie Vedder]

Som jag förstått det behöver man inget insulin för att transportera glukos in i muskelceller under fysisk aktivitet. Är detta en allt eller inget lag, så att insulin krävs så fort musklerna ej används, eller sker det en mer mjuk övergång så att strax efter en fysisk aktivitet kan glukos transporteras utan hjälp av insulin?

Den insulinoberoende glykogeninlagringen är som mest effektiv ca 30-60 minuter efter träning. Omfattningen gissar jag har med faktorer som individuell fysisk status, typ av träning, duration, intensitet osv att göra.

Den avtar sedan och saktas ner successivt.

Initially, there is a period of rapid synthesis of muscle glycogen that does not require the presence of insulin and lasts about 30-60 minutes. This rapid phase of muscle glycogen synthesis is characterised by an exercise-induced translocation of glucose transporter carrier protein-4 to the cell surface, leading to an increased permeability of the muscle membrane to glucose. Following this rapid phase of glycogen synthesis, muscle glycogen synthesis occurs at a much slower rate and this phase can last for several hours.

Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. 2003;33(2):117-144.

[stålballe]

Tack Steinbach och Eddie. Min slutsats blir att man optimerar sin insulinkänslighet genom att träna regelbundet och förlägga måltider strax efter träningspasset.