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Author Topic: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.  (Read 134659 times)

mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #585 on: December 27, 2017, 17:37:03 »


http://online.liebertpub.com/doi/full/10.1089/met.2016.0108

From an evolutionary adaptive perspective, it seems unlikely that our ancestors had such easy access to the current socially normal and excessive meal frequency and calorie density. Although periods of fasting for days or perhaps even weeks may appear socially extreme today, they are tolerable83–88 and were likely imperative to survive in an environment that historically humans had little to no control over. Moreover, seasonal and circadian zeitgebers exert strong feedback mechanisms on cellular and whole-body function, including effects on nutrient disposal.89–95 Our “Metabolic Winter Hypothesis” suggests that a healthful existence requires the majority of us to reassess our relationships with food intake, sleep, and the temperature of our environment.1 Many observations indicate that DR, mild cold stress, and sleep all appear to have a related mechanistic role of increasing health and longevity and mitigating age-related diseases.96,97 One may conceptually frame this by contrasting a metabolic winter (i.e., cool, dark, still, and scarce) with a metabolic summer (i.e., warm, bright, active, and abundant). Added to this framework are the myriad cell signaling pathways and fundamental cellular processes modulated by nutrient availability and nutrient signaling. These are likely part of a larger phenology influencing all animal and plant life, a phenomenon that humans have successfully engineered out of their daily life.

Importantly, using the Food Triangle in place of the traditional categorization of foods as protein, carbohydrate, or fat allows one to more easily identify eating patterns that will likely lead to weight gain. Moreover, food stuffs on the right side of the Food Triangle have components that longevity research shows can extend the healthspan, if not the life span, of mammals and potentially humans98 by minimizing essential amino acids to decrease mTOR and GH/IGF-I signaling, while maximizing dietary fiber, vitamins, minerals, and micronutrients such as carotenoids, phytosterols, and flavonoids to activate sirtuins and AMPK.99–101

If nutrient availability plays a critical role in seasonal environmental signaling, it may raise the question of how various forms of DR impact overall fuel partitioning and disposal. For example, the restriction of methionine—found in high concentrations in animal-based protein diets (the left side of the Food Triangle) and low concentrations in plant-based protein diets (the right side of the Food Triangle)—has been associated with increased longevity and improved age-related health.102–104 One might also ask the question whether there is a difference in metabolic feedback to a whole food plant-based very low-calorie diet (VLCD) that has restricted nutrients versus the often abundantly supplemented modern VLCDs (e.g., liquid diets). Furthermore, it is unclear from the standpoint of adaptive evolutionary pressure how any human ancestor might have experienced periods of severely scarce calories yet have had access to abundant “supplemental” nutrients.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #586 on: December 27, 2017, 18:29:34 »

Valesti pole midagi. Mul oli igav ja tuju nokkida...
Võrreldakse 10 tööseeriat  4 tööseeriaga aga pole täpsustatud korduste arvu.
Treeningmaht = seeriad x kordused.
10x3= 30 kordust
4x10= 40 kordust
Kumb on suurem töömaht? (tööraskus sama)

Täpsem oleks võrrelda tehtud korduste arvu.

Ei, sa küll oled igavlenud, aga süveneda ei ole ikka aega olnud - korduste arv ongi konkreetses teadusartiklis erinev - sõltuvalt treenija tasemest, jne. Lihtsalt viska pilk peale enne kui nokkima hakata.

"novice
individuals perform 1 to 3 sets per exercise of 8 to 12 repetitions with a moderate load (70-85%
1RM) while advanced individuals should perform 3 to 6 sets per exercise of 1-12 repetitions with
a loading range of 70-100% 1RM (1)"

Korduste arvud erinevad, raskused (% 1RM) erinevad, jne. Seeriad on ainus konstant antud juhul.
« Last Edit: December 27, 2017, 18:31:54 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #587 on: December 29, 2017, 21:06:40 »


https://www.ncbi.nlm.nih.gov/pubmed/29283292/ Morphological, molecular and hormonal adaptations to early morning versus afternoon resistance training.

" In conclusion, similar levels of muscle strength and hypertrophy could be achieved regardless of time of the day in previously untrained men. However, at the level of skeletal muscle signalling, the extent of adaptation in some parameters may be time of day dependent."


¤ Train when it's convenient and when you are at your best. ¤
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #588 on: December 30, 2017, 22:05:43 »


https://b-reddy.org/2013/05/20/issues-with-foam-rolling/

Foam rolling can’t, by itself, change how we move. Only the brain can do that.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #589 on: January 02, 2018, 17:57:40 »

https://link.springer.com/article/10.1007/s00421-017-3792-9

The development of skeletal muscle hypertrophy through resistance training: the role of muscle damage and muscle protein synthesis


We argue that the initial increases in MPS post-RT are likely directed to muscle repair and remodelling due to damage, and do not correlate with eventual muscle hypertrophy induced by several RT weeks. Increases in MPS post-RT session only contribute to muscle hypertrophy after a progressive attenuation of muscle damage, and even more significantly when damage is minimal. Furthermore, RT protocols that do not promote significant muscle damage still induce similar muscle hypertrophy and strength gains compared to conditions that do promote initial muscle damage. Thus, we conclude that muscle damage is not the process that mediates or potentiates RT-induced muscle hypertrophy.

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Muutused lihastes (hüpertroofia) ja jõu kasv toimuvad ka ilma lihasrakkude kahjustusteta.


« Last Edit: January 02, 2018, 18:01:39 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #590 on: January 02, 2018, 22:09:03 »


https://www.ncbi.nlm.nih.gov/pubmed/27281305

Empty calories and phantom fullness: a randomized trial studying the relative effects of energy density and viscosity on gastric emptying determined by MRI and satiety.

 "With respect to appetite, the thick 100-kcal shake led to higher fullness (58 points at 40 min) than the thin 500-kcal shake (48 points at 40 min)."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #591 on: January 05, 2018, 22:00:48 »

http://www.mdpi.com/2072-6643/10/1/40

Total soy food (p < 0.001), genistein (p = 0.008), daidzein (p = 0.018), and unfermented soy food (p < 0.001) intakes were significantly associated with a reduced risk of PCa. Fermented soy food intake, total isoflavone intake, and circulating isoflavones were not associated with PCa risk. Neither soy food intake nor circulating isoflavones were associated with advanced PCa risk, although very few studies currently exist to examine potential associations. Combined, this evidence from observational studies shows a statistically significant association between soy consumption and decreased PCa risk. Further studies are required to support soy consumption as a prophylactic dietary approach to reduce PCa carcinogenesis.

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Sojatooted on pigem kaitsva toimega, leitakse antud meta-ülevaates - vähemalt eesnäärmekasvaja kontekstis.



https://www.ncbi.nlm.nih.gov/pubmed/29300431/  Effects of Protein, Essential Amino Acids, B-Hydroxy B-Methylbutyrate, Creatine, Dehydroepiandrosterone and Fatty Acid Supplementation on Muscle Mass, Muscle Strength and Physical Performance in Older People Aged 60 Years and Over. A Systematic Review on the Literature.

Search strategy allowed us to identify 23 RCTs. Among them, four used proteins as nutritional supplement, seven EAAs, six creatine, four DHEA and finally, two HMB. From our systematic review, it seems that the effects of these supplementations on muscle health are rather limited. Only consistent effects of EAA supplementation on physical performance (3 out of the 4 RCTs using EAA supplementation found significant effect of this supplementation on physical performance) and HMB supplementation on muscle mass (all the 2 identified RCTs using HMB supplementation found significant effect of this supplementation on muscle mass) have been found across studies. No consistent effects were found for the other types of dietary supplementation.

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« Last Edit: January 05, 2018, 22:03:17 by mp »
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #592 on: January 06, 2018, 10:57:00 »


Conventional strength and power (back squat and loaded jumps) and machine-based strength and power (Smith machine squat and loaded Smith machine jumps) training both outperform Olympic weightlifting for improving jumping and sprinting performance in athletes with strength training experience.

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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #593 on: January 08, 2018, 14:59:36 »


# In this study, cardio done 6 hours prior to weights as part of an overall training program seems to ⬆️ muscle hypertrophy. I’d speculate that the type of cardio matters quite a bit. Running is probably quite catabolic. However, cycling, rowing etc may be the preferred aerobic exercise if you don’t want to compromise gains in skeletal muscle mass. #
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #594 on: January 09, 2018, 13:32:35 »


A new study finds that individuals with greater capillarization have an increased satellite cell activation following exercise.
Skeletal muscle stem cells (satellite cells) play a crucial role in repair and remodeling of muscle in response to exercise.
Various factors such as cytokines and growth factors can regulate the activity of satellite cells. But these factors need to reach the satellite cells to impact them. If there is a high degree of muscle capillarization, then it might be easier for these factors to reach the satellite cells.
In support, this study found that subjects with greater capillarization (and consequently a smaller distance between satellite cells to the closest capillary) have an increased satellite cell activation following exercise. In line, these subjects also recovered their muscle force faster.

http://onlinelibrary.wiley.com/doi/10.1113/JP275155/abstract
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #595 on: January 13, 2018, 20:46:42 »


https://www.ncbi.nlm.nih.gov/pubmed/29301002

2018 Jan 2. doi: 10.1093/ndt/gfx340. [Epub ahead of print]
Should we eat more potassium to better control blood pressure in hypertension?
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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #596 on: January 14, 2018, 09:52:53 »


* For those who don't know what these are, here is a VERY rough description of the three different energy systems your body uses to produce energy during certain different activities:

🔷 Aerobic:

- Uses fat for fuel. (Lipolysis)

- The dominant energy system at rest and low intensities (sleeping, sitting, walking, even low intensity cardio)

- Doesn't produce energy very fast, but has an enormous reserve of fuel (body fat)

- Most efficient energy pathway.

- Example of an Aerobic-dominant sport/athlete: Distance runner.

🔷 Glycolytic (Anaerobic Lactic):

- Uses carbs (glycogen) for fuel. (Glycolysis)

- Glycogen is stored within the muscles, and also the liver.

- Can produce energy much faster than aerobic, but has a limited amount of stores (glycogen stores)

- Takes over more and more as exercise gets more intense, and also as heart rate increases.

- Example of a Glycolytic-dominant sport/athlete: American football, rugby, soccer

🔷 ATP/Creatine phosphate (Anaerobic A-Lactic):

- Quickest but least efficient.

- Important for explosive, Max effort exertions (a short sprint, a 1RM or set of 2 or 3 or the first few reps of a set)

- Doesn't last very long, ~10 seconds (roughly) before it runs out and has to replenish (the few minutes between sets)

- Example: Powerlifter, 60m sprinter
_______________________________________________

***** You're really never ever using just one of these exclusively. But rather a combination.

FOR EXAMPLE, a 60m-100m sprint might be:
- 75% CP (creatine phosphate)
- 20% G (glycolysis)
- 5% A (fat oxidation)

A set of 12 squats might be:
- 20% CP
- 70% G
- 10% A

Walking a mile might be:
- 1% CP
- 19% G
- 80% A

LISS for an hour might be:
2% CP
38% G
58% A

All VERY rough guesses on the %s, probably not terribly accurate. And overall a very simplistic summary. *
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #597 on: January 15, 2018, 19:43:10 »


https://www.ncbi.nlm.nih.gov/pubmed/29301002

Nephrol Dial Transplant (2018) 1–10
doi: 10.1093/ndt/gfx340

Should we eat more potassium to better control blood pressure
in hypertension?

Michel Burnier

* What kind of potassium supplement should be given?
One of the practical questions is in what form should potassium
supplement be prescribed in order to be effective? Most
clinical studies have used potassium chloride. However, in fruits
and vegetables, the anion accompanying potassium is not chloride.
To answer this question, He et al. [49] performed the first
randomized crossover study in a small group of hypertensive
patients comparing the effects on BP of potassium chloride and
potassium citrate given for 1 week. The BP-lowering effect
was comparable with the two forms of potassium supplementation.
In contrast, a recent double-blind, placebo-controlled
study compared the effects of potassium magnesium citrate
(KMgCit), potassium chloride (KCl) and potassium
citrate (KCit) on 24-h ambulatory BP in hypertensive and prehypertensive
subjects, using a randomized crossover design.
The goal of this study was to clarify which of the three components
of K, Mg and citrate is important in lowering BP [50].
Interestingly, a significant reduction of BP was found with KCl
but not with the two other preparations of potassium, indicating
that potassium is the key element and that KCl and KMgCit
or KCit supplementation have differential effects on BP. Thus
these data differ from the initial observation reporting no difference
between potassium chloride and potassium citrate.

* CONCLUSIONS
Primitive humans consumed a diet very rich in potassium and
poor in sodium. Today this pattern is completely reversed. Food
manufacturing is probably responsible for both the increased
sodium and reduced potassium content of food products. There
is now sufficient scientific evidence to support an increase in
potassium intake to reach a urinary potassium excretion between
90 and 120 mmol/day in patients with essential hypertension and
preserved renal function (eGFR> 60 mL/min/1.73 m2
) in order to help lower their BP. There is also rather good evidence that a
high-potassium diet decreases the incidence of stroke and CVDs,
although for these latter there is no level A evidence from trials at
the moment. Regarding patients with impaired renal function,
there is a definite need for new randomized prospective trials in
all CKD stages in order to determine the potential benefits and
risks of increasing potassium in the diet.
In clinical practice, these conclusions could be translated as a
change in the conventional lifestyle recommendations given to
patients with hypertension or cardiovascular or renal disease.
Indeed, physicians could give a more positive recommendation
for better nutrition, encouraging the consumption of more
healthy products with a high potassium content rather than the
sempiternal message ‘Don’t eat salt!’ As illustrated in Figure 5,
the recommendations on salt could thus be tailored to the urinary
potassium excretion or to the Na:K ratio in urine, recommending
primarily an increase in potassium intake with fruits,
vegetables and nuts in patients with a moderate excess of salt
intake or a combined reduction of sodium and increase in
potassium intake in those with excessive salt consumption. In
any case, the definite answer to the title of this article is yes, one
should eat more potassium to lower BP and prevent cardiovascular
events.
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #598 on: January 20, 2018, 09:16:22 »


https://www.ncbi.nlm.nih.gov/pubmed/29238244

Influence of A Thermogenic Dietary Supplement on Safety Markers, Body Composition, Energy Expenditure, Muscular Performance and Hormone Concentrations: A Randomized, Placebo-Controlled, Double-Blind Trial.

"No unfavorable effects of supplementation were reported, and the supplement did not adversely affect safety markers. However, the supplement did not reduce fat mass or increase lean mass relative to placebo. In the supplement group, lower body maximal strength was increased relative to placebo (+18%, d=1.1 vs. +10%, d=0.5), and cortisol concentrations were decreased relative to placebo (-16%; d=-0.4 vs. +15%, d=.75). However, no differences were observed for upper body maximal strength or muscular endurance. REE increased in response to both supplement and placebo ingestion (placebo: +5%; supplement: +11.5%), but the difference between conditions was not statistically significant. Overall, some select parameters may have been beneficially modified by supplementation, but this did not result in superior weight or fat loss over 6 weeks of supplementation and resistance training."
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mp

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Re: mp siin - kui sul ei ole midagi asjalikku öelda, tee seda mujal.
« Reply #599 on: January 23, 2018, 22:55:45 »

- Consistent with previous data, separate break point analyses revealed that



protein supplementation beyond a total daily intake of ~1.6g/kg/day provided NO further benefit for strength or muscle mass gains during resistance training.



However, given that confidence intervals of this estimate ranged from 1.03 to 2.2 g/kg, it would seem that roughly 1.6-2.2 g/kg/day is suitable for those looking to maximise rates of muscle hypertrophy and strength gains.

The data from this study is in agreement with the previous largest and most comprehensive meta-analysis by Cermak and colleagues, who showed that protein supplementation during resistance training improved strength and muscle gains. As such, it appears as though protein supplementation is an effective way to augment strength and muscle mass increases when taken alongside structured resistance training.

The meta-analysis – http://bjsm.bmj.com/content/early/2017/07/11/bjsports-2017-097608.full
« Last Edit: January 23, 2018, 22:58:38 by mp »
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