Toidukordade sagedus, valgu kogus, imendumine ja mõju

Krt nende uuringutega on nagu on. Iga jumala asja kohta võib leida vähemalt ühe artikli, mis kinnitab vastupidist. Kas allikas ka usaldusväärne on, seda peaks vaatama. Ja teoreetikute VS praktikute tulemusi pole üldse mõtet võrdlema hakata.

mai 23, 2011 at 3:55 p.l. #303418

Risto Uuk

Member

Kas allikas ka usaldusväärne on, seda peaks vaatama. Ja teoreetikute VS praktikute tulemusi pole üldse mõtet võrdlema hakata.

mai 23, 2011 at 4:06 p.l. #303419

Archangel

Member

Niipalju kui mina kõiksugu artiklitest välja lugenud olen siis nüanse on palju, mis mõjutavad igasugu asju.

Toit ei ole ainult kalorid – selles suhtes ei oleks jah nagu vahet. Sööd 3x või 10x kui kalorite hulk sama, siis keha peab puudujääva varudest võtma ning ülejäägi varudeks salvestama.

Aga – meil on päeva jooksul erinevaid faase, kus meil on suurenenud vajadus ühe või teise asja jaoks. Kui oleks nii lihtne, et päeva lõikes loeb ainult kogus siis sööks hommikul kõhu korralikult täis ning sellega oleks toitumine tehtud. Üli lebo ju jälgida toitumist.

Pole lihtne teema.

mai 23, 2011 at 4:08 p.l. #303420

viki667

Member

Kui organism saab korraga liiga palju kaloreid on tal lihtsam neid nö. Tallele panna. Oleneb kõik mida süüa, ning toitainetel on ju erinevad ajad kaua kehal läheb aega nende seedimisega. Üks hea blogi, loodetavasti autor ei pahanda: http://www.treenitargalt.ee/2009/12/

mai 23, 2011 at 4:51 p.l. #303423

Archangel

Member

Kui organism saab korraga liiga palju kaloreid on tal lihtsam neid nö. Tallele panna. Oleneb kõik mida süüa, ning toitainetel on ju erinevad ajad kaua kehal läheb aega nende seedimisega. Üks hea blogi, loodetavasti autor ei pahanda: http://www.treenitargalt.ee/2009/12/

Lisaks tuleb alati arvestada keha eripärasustega ning söömismetoodikaga. Kui toit lihtsalt sisse hingata enne korralikult läbi mälumata siis võib seedimisele omajagu kauem aega minna. Osa toitaineid jääb seetõttu vast üldse saamata.

Ehk pole imestada kui kaks sama kaalu ja lihasmassi meest söövad täpselt sama koguse toitu sama koormuse juures ning ometigi üks neist võtab kaalus juurde või alla, samas kui teine mitte. Seedimine ja toitainete omastamine ei saagi päris sama inimestel olla. Sellest ka mõned kõikumised – olen niimoodi aru saanud.

mai 23, 2011 at 8:22 p.l. #303454

AlanBStard

Moderator

Kui evolutsiooni peale mõelda, siis ei tundu eriti mõistlik see, et inimesel võiks kasulikum olla süüa väga sagedalt pisikesi portsjone. See on mul alati kõige lihtsam argument, minu meelest igati loogiline.

Mida sa kasulikkuse all silmas pead?

mai 23, 2011 at 8:22 p.l. #303455

AlanBStard

Moderator

THE EFFECT OF MEAL FREQUENCY ON BODY COMPOSITION DURING 12-WEEKS OF STRENGTH TRAINING

Hansen Øyvind1, Fostervold Mathisen Therese2, Raastad

Truls 2

(Institute of Basic Medical Sciences, University of Oslo1,

Norwegian School of Sport Sciences2, Norway)

Human trials on the effect of meal frequency on body composition are scarce. Short-term studies show increased rate of protein synthesis immediately after intake of amino acids [1], and frequent meals are shown to aid in the preservation of lean body mass when dieting [2]. Consequently it could be hypothesised that in response to strength training, more frequent meals will give larger muscle mass accumulation and lower fat mass (FM) than fewer meals. The purpose of this study was to compare the effects of 3 vs. 6meals per day on changes in body composition in young men and women performing strength training over 12 weeks. Men (n=33) and women (n=15) aged 21 to 35 with at least one year of previous strength training experience were randomly assigned to either a 6 meals a day group or a 3 meals a day group. The prescribed total dietary intake in both groups was equal and calculated to give a positive energy balance of approximately 1200 KJ/day, a protein intake of 1.5-1.7 g/kg/day and a carbohydrate intake of 5-7 g/kg/day. During the training period the dietary intake was controlled by repeated 24-hours recalls. All participants performed the same strength training program, training four times per week, giving each muscle group one heavy session and one light session per week. In the heavy sessions, training intensity varied between 10 and 3 RM sets, and 3-6 sets were performed in each exercise. Determination of body composition was performed with DEXA at the beginning of and immediately after the training period. A total of 16 men and 11 women completed the project. After multiple regression analysis the 3 meal group had a significant greater gain in lean body mass (LBM) than the 6 meal group when adjusted for gender and energy intake (p=0.04), when adjusted for gender and protein intake (p=0.03), and when adjusted for gender, protein intake, carbohydrate intake and fat intake* (p=0.01). (*: Fat intake in g/kg body weight/day showed significance on LBM, p=0.03). No significant differences in regional changes in LBM were observed, although there was a tendency towards a greater gain in the three meal group. There were no significant differences in change in fat mass (FM) between the groups, but a tendency towards a greater gain in the three meal group, 7.33% (-5.23, 19.90), p=0.24. The three meal group had a 2.87%(0.62, 5.12) larger weight gain than the six meal group, p=0.01.The participants had a 2.31% (0.83, 3.79), gain in bone mineral density of the spine during the twelve weeks of strength training, p<0.01, but there were no differences between the groups. In this study, three meals per day resulted in larger muscle gain from strength training than six meals per day over a period of twelve weeks. The reason why 3 meals a day was superior to 6 meals a day in this study needs further investigation. More long-term studies are needed to determine the optimal meal frequency for gain in LBM from strength training.

(Øyvind H, et al. The effect of meal frequency on body composition during 12 weeks of strength training (Abstract). 12th Annual Congress of the European College of Sport Science, 2007)

https://ecss2007.cc.jyu.fi/schedule/proceedings/pdf/1796.pdf