Изследвания и информация (вътрешно ползване)

[Лазар Радков (Thai)]

Abstract
Background: Our purpose was to determine the relationship between energy intake, energy availability, dietary fat and lower extremity injury in adult female runners. We hypothesized that runners who develop overuse running-related injuries have lower energy intakes, lower energy
availability and lower fat intake compared to non-injured runners.
Methods: Eighty-six female subjects, running a minimum of 20 miles/week, completed a food frequency questionnaire and informed us about injury incidence over the next year.
Results: Injured runners had significantly lower intakes of total fat (63 ± 20 vs. 80 ± 50 g/d) and percentage of kilocalories from fat (27 ± 5 vs. 30 ± 8 %) compared with non-injured runners. A
logistic regression analysis found that fat intake was the best dietary predictor, correctly identifying 64% of future injuries. Lower energy intake and lower energy availability approached, but did not reach, a significant association with overuse injury in this study.
Conclusion: Fat intake is likely associated with injury risk in female runners. By documenting these better strategies can be developed to reduce running injuries in women.

ядящите по-малко мазнини атлети имам по-голяма честота на контузии

източник: http://www.jissn.com/content/pdf/1550-2783-5-1.pdf

[Лазар Радков (Thai)]

Глутамина възстановява мускулния глюкоген след тренировка също толкова добре колкото и въглехидрати или въглехидрати + глутамин

Изследването: http://jap.physiology.org/cgi/content/full/86/6/1770

Дискусия с Антони Колпо по въпроса:

Recently a question was asked about the consumption of glutamine post-workout, and whether consuming large amounts of this amino acid would aid in glycogen repletion post-exercise.

In the study linked to below, a group of men performed over 90 minutes of glycogen-depleting exercise, then on seperate occasions took either 8g glutamine, 61g glucose polymers (aka maltodextrin), or 8g glutamine+61g glucose polymers 20 minutes after cessation of exercise. The rate of glycogen resynthesis was then measured over the 2 hours post exercise.

The rate of glycogen resynthesis was similar between all three groups, indicating that glutamine offers a viable alternative to those who would prefer not to take carbs PWO.

Whether larger amounts of glutamine exert any greater effect (Poliquin, I am told, recommends much larger amounts) is unknown. Also, some research shows that 1.2g of carbs per kg bodyweight post-exercise will cause greater glycogen resynthesis than 0.8g/kg (the dose of carbs used in this study). Again, whether greater amounts of glutamine will also stimulate a greater rate of glycogen resynthesis is not known.

For most folks using glutamine post weight training and only training once per day, the aforementioned differences are not a concern. Unless you train for way over an hour and use extremely high volume, the amount of glycogen depletion will typically be much lower than that seen during a similar period of pounding up hills on your bike. So, going by the results of this study, glutamine should more than cover your post-weight training glycogen replenishment needs.

The researchers speculate that the similar rates of glycogen repletion seen in this study could be the the result of carbs and glutamine both boosting glycogen synthase, albeit through different mechanisms: carbs via insulin, glutamine independent of insulin.

т.е. глутамина възстанова глюкогеновите запаси, без да бара инсулина

Като се хванем яко със спортисти, ще станем баси яките химици обаче от умините

[Лазар Радков (Thai)]

и все пак е взъможно глутамина абсолютно никаква работа да не върши

I don't know whether the study above is the same as the one mentioned in the t-nation article, but Berardi offers an alternative view on glycogen replenishment (and subequently why glutamine is useless).

http://www.t-nation.com/findArticle.do?article=234app2
And with respect to glycogen replenishment in endurance athletes, it's interesting to note that the first study that looked at glycogen resynthesis using glutamine missed a couple of things. Basically, the study showed that after a few glycogen depleting hours of cycling at a high percentage of VO2 max interspersed with very intense cycle sprints that were supramaximal, a drink containing 8g of glutamine replenished glycogen to the same extent as a drink containing 61g of carbohydrate.

The problem was that during the recovery period, a constant IV infusion of labeled glucose was given (i.e., a little bit of glucose was given to both groups by IV infusion). While this isn't too big of a deal on its own since the infusion only provided a couple of grams of glucose, the other problem is that during glycogen depleting exercise, a lot of alanine, lactate, and other gluconeogenic precursors are released from the muscle.

What this means is that there's a good amount of glucose that will be formed after such exercise, glucose that will be made in the liver from the gluconeogenic precursors and that will travel to the muscle to replenish glycogen. Therefore, without a placebo group that receives no calories, carbohydrates, or glutamine, we have no idea of knowing whether or not the placebo would have generated the same amount of glycogen replenishment as the glutamine group or the glutamine plus carbohydrate group. To say it another way, perhaps there's a normal glycogen replenishment curve that was unaffected by any of the treatments.

[Милко Георгиев]

Acute supplementation with CoQ10 resulted in higher muscle CoQ10 concentration, lower serum SOD oxidative stress, and higher MDA levels during and following exercise. Chronic CoQ10 supplementation increased plasma CoQ10 concentrations and tended to increase time to exhaustion. Results indicate that acute and chronic supplementation of CoQ10 may affect acute and/or chronic responses to various types of exercise.

[Лазар Радков (Thai)]

Защо гъшия дроб е толкова скъп? Защото имата 2 пъти повече вит А и 3 пъти повече вит Б12 от свинския и пилешкия А според nutritiondata дори действа антивъзпалително (за разилка от свинския, който го дават провъзпалителен). А освен вит А, вит Б12 също е есенциален за мъжката потентност Така че тези, които са на Код Ливър Оил, да разнообразяват малко с черен дроб и слънчева светлина

[Лазар Радков (Thai)]

телешкия дроб е като гъшия (вит А и Б12) - яката работа. Дори има повече Б12

Стридите били афродизиак, ами как няма да са като пръскат от Б12

[Галина Толкингтън (galya)]

Mackarel е скумрия, бе скумрии

[Лазар Радков (Thai)]

Yet as early as 1974, an American study found that 92 percent of vegans, 64 percent of lactovegetarians, 47 percent of lacto-ovovegetarians and 20 percent of semi-vegetarians have blood levels below normal, that is, below the low range that marks the onset of pernicious anemia.10

Plant foods said to be sources of B12 actually contain B12 analogs (called cobamides)--substances that block the uptake of true B12 and increase the body’s need for the nutrient.12

High levels of folic acid can accelerate neuropsychiatric complications in persons with B12 deficiency.15 Since folic acid intakes of vegetarians tend to be high (from green vegetables and from grain products that have been fortified with folic acid), those following a vegetarian lifestyle may be at increased risk of neurological and psychological problems.

ето защо вегетарианците са толкова наебани -> Б12 наебани!

Б12 от яйцата не се абсорбира, поради същата причина, поради която и холестерола то яйцата не се абсорбира - има в-ва в самите яйца, които пречат на абсорбцията. При холестерола това е яйчения лецитин. При Б12 ба ли му майката кое точно е по-нататък ще чета

A surprising source of cobamides is bacterial overgrowth in the small intestines, which can produce B12 analogs.13 The use of antibiotics, or a diet high in refined carbohydrates, can encourage the proliferation of bacterial overgrowth and lead to B12 deficiencies.

антибиотиците и въглехидратите (процесираните) наебават абсорбцията на Б12


Б12 е много важно за sperm count more B12, more sperm


успех

[Лазар Радков (Thai)]

от Уестън Прайс - Superfoods

Glandular and Organ Extracts: Dried tissue from the glands and organs of animals are being successfully used to treat the same gland or organ in human beings including thyroid, adrenal, pituitary, liver, thymus, spleen, kidney and eye tissue. Athletes and those suffering from chronic fatigue should consider taking dried liver if they do not like the taste of fresh liver. Look for products that have been freeze dried rather than processed at high temperatures. Glandulars are best taken under supervision of a qualified health practitioner.

[Лазар Радков (Thai)]

За хранителните консултации, които правим: защо се яде мазно месо, а не чист протеин?

- по-лоша усвояемост, основно заради липсата на вит А, който е мастно разтворим

- при ядене на чист протеин няма мазно => няма съвсем НИКАКВИ вит А и Д, а това води до загуба на калций

- яденето на фибри води до загуба на калций, цинк и други минерали

[Лазар Радков (Thai)]

Интересно изследване с препратки: http://www.pubmedcentral.nih.gov/picren ... obtype=pdf

[Лазар Радков (Thai)]

link
EPA и DHA подменят архаидоновата мастна киселина в клетъчните стени на сърдечните мускулни клетки.
Лененото масло подменя само ЕРА, но в малки количества (логично, защото ALA се превръща в ЕРА в малки количества ), а зехтинът не е променил съдържанието на омега 3 мастни киселини в клетките не сърдечни мускул.

Каквито мазнини ядете, такъва мазнини ще имате в клетъчните си стени. Ако са транс или от растителните полиненаситени - ебало си е майката

[Лазар Радков (Thai)]

Всичко, което има има нужда да знаете за кетоните, кетозата, нуждата от глюкоза и по точно:
- The Ketone Bodies are an Important Fuel
- Diabetic Ketoacidosis vs. Dietary Ketosis
- There is no Clear Requirement for Dietary Carbohydrates for Human Adults
- Insulin is not Needed for Glucose Uptake and Utilization in Humans
- Fats Burn in a Carbohydrate Flame, Right?

http://www.pubmedcentral.nih.gov/articl ... id=2129159
Metabolic Effects of the Very-Low-Carbohydrate Diets: Misunderstood "Villains" of Human Metabolism

много съм добър

[Лазар Радков (Thai)]

* Нисковъглехидратното пречи на мускулния катаболизъм и пази мускулите
http://www.nutritionandmetabolism.com/content/3/1/9[b]
Very-low-carbohydrate diets and preservation of muscle mass[/b]

Заключение:
Although more long-term studies are needed before a firm conclusion can be drawn, it appears, from most literature studied, that a VLCARB is, if anything, protective against muscle protein catabolism during energy restriction, provided that it contains adequate amounts of protein.

[Лазар Радков (Thai)]

* Женски футболен отбор се представя по-добре на високомазнинна диета
http://www.sciencedaily.com/releases/19 ... 064647.htm

"When women consumed the high-fat diet, they performed longer at the highest intensity," Horvath said. Distances were 11.2 km on the high-fat diet, 10 km on the normal diet and 9.7 km on the high-carbohydrate diet.