Lihasmass alakaalulisele
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Ja siin leidub veel ka selline https://www.ncbi.nlm.nih.gov/pubmed/27692243, ja kindlasti on neid veel ja veel, aga kõige peale kokku näib õige vastus olevat:
“We contend that it is the interaction between many lifestyle factors that determines whether [saturated fatty acids], and as a matter of fact any nutrient, contributes to systemic low-grade inflammation, changes in lipoprotein metabolism and ultimately CVD risk (Fig. 7). The dysbalance between proinflammatory and antiinflammatory stimuli in our Western society does not originate from a single cause and, consequently, may also not become solved by a single “magic bullet”. Resolution of the conflict between our self-made environment and our ancient genome may rather rely on returning to the lifestyle of the Paleolithic era according to the culture of the 21st century [3] and [68]. Accordingly, dietary guidelines might reconsider recommendations for replacing [saturated fatty acids], since “food, not nutrients, is the fundamental unit in nutrition” [311]. Researching the entire diet and, even better, diet in a broader context together with nondietary lifestyle factors, is a clear research priority, as opposed to the reductionist approach of studying the effects of single nutrients such as [saturated fat, carbohydrates, or polyunsaturated fat], even if they have been conducted in a [randomized controlled trial] design.”
Tegelikult – kes soovib, söögu võid, nii palju kui saia (oihh, sai on rämpstoit..) .. lusika peale mahub. Head isu.
High Fat Diets & Sporting Performance: Do they Work?
This is a topic that I discussed very recently on the Iraki Nutrition Podcast (link – https://goo.gl/GvRkOX).
The short answer: probably not. The reason being is that possibly the biggest drawback of high-fat, low-carbohydrate diets are their ability to impair glycolysis, despite the attempt to restore carbohydrate availability. What this means is that for any sport or event that requires high intensity efforts, you probably won’t be able to get out of fourth gear.
The long asnwer: I’d encourage you to check out this free full-text review paper by Louise Burke called, “Re-Examining High-Fat Diets for Sports Performance: Did We Call the ‘Nail in the Coffin’ Too Soon?”.
Here’s a ‘key point’ summary:
“The current interest in low carbohydrate high fat (LCHF) diets for sports performance is based on enthusiastic claims and testimonials rather than a strong evidence base. Although adaptation to a LCHF (whether ketogenic or not) increases the muscle’s capacity to utilize fat as an exercise substrate, there is no proof that this leads to a clear performance advantage. In fact, there is a risk of impairing the capacity for high intensity exercise.
The current guidelines for carbohydrate intake in the athlete’s training diet appear to be poorly understood. Sports nutrition experts do not promote a ‘‘high carbohydrate diet’’ for all athletes. Rather, the evolving model is that athletes should follow an individualized approach, whereby carbohydrate intake is periodized throughout the training cycle according to the fuel needs of each workout, the importance of performing well in the session and/or the potential to amplify the adaptive response to exercise via exposure to low carbohydrate availability. There is a need for ongoing research and practice to identify a range of approaches to optimal training and competition diets according to the specific requirements of an event and the experience of the individual athlete.”
Full-text link: https://goo.gl/E3WuW6
https://www.ncbi.nlm.nih.gov/pubmed/27724055 Diets high in saturated fat impose substantial medical care costs and job absenteeism costs, and substantial savings could be achieved by substituting MUFA for saturated fat.
On 10/6/2016 at 19:48, ROtter ütles:Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD.
http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
https://www.ncbi.nlm.nih.gov/pubmed/27733250 bon apetit
https://www.ncbi.nlm.nih.gov/pubmed/27739004?dopt=Abstract Carefully controlled metabolic studies have shown that high-cholesterol intakes cause moderate increases in serum cholesterol levels.
We found no association between total saturated fat intake and incident type 2 diabetes.
http://www.bmj.com/content/351/bmj.h3978
Nii ongi – leiame/ei leia. Ega ei olegi muud, kui teha nii nagu igaüks ise soovib. Või nii nagu enda “kaine” mõistus soovitab.
http://www.foodandnutritionresearch.net/index.php/fnr/article/view/31694 Our results do not support the association between CVDs and saturated fat, which is still contained in official dietary guidelines
https://www.ncbi.nlm.nih.gov/pubmed/25028958
High-protein, low-fat, short-term diet results in less stress and fatigue than moderate-protein moderate-fat diet during weight loss in male weightlifters:
https://www.ncbi.nlm.nih.gov/pubmed/27621193 Substitution of palmitic acid (saturated fat) with oleic acid (unsaturated fat) improves brain function and reduces pro-inflammatory cytokines
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