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  1. #1

    Default Διατροφή Υψηλή Σε Πρωτεϊνες Βελτιώνει Τη Σωματική Σύσταση

    Μια αξιολογηση ερευνων πανω σε διατροφες υψηλης πρωτεινης, που λεει μεταξυ αλλων οτι βελτιωνουν τη σωματικη συσταση μεσω διαφορων μεταβολικων οδων.

    Βρηκα πολυ ενδιαφερον ενα απο τα αποτελεσματα που αναφερουν, οτι σε υψηλη πρωτεινη σε συνδυασμο με υπερ-θερμιδικη διατροφη, δεν δειχνει οτι αυξανει το σωματικο λιπος, οταν η παραπανισια ενεργεια προερχεται απο πρωτεινες.

    Food for thought γιατι διαβαζουμε συνεχως το οτι "ακομα και πρωτεινη να φας παραπανω θα βαλεις λιπος", πραγμα το οποιο εμενα προσωπικα μου ακουγοταν παντα παραδοξο και δεν το πολυστηριξα ποτε ως αποψη.

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    Acute and Long-Term Impact of High-Protein Diets on Endocrine and Metabolic Function, Body Composition, and Exercise-Induced Adaptations.
    Morales FE, et al. J Am Coll Nutr. 2017.
    J Am Coll Nutr. 2017 Apr 26:1-11. doi: 10.1080/07315724.2016.1274691. [Epub ahead of print]

    BACKGROUND: High-protein diets have been shown to improve body composition through alterations in satiety, muscle protein synthesis, and the thermic effect of food.

    AIM: Given these findings, the purpose of this review is to discuss the integration of the specific hormonal and metabolic effects of high-protein diets following both acute and long-term usage, especially with regard to body composition.

    METHODS: Full-text articles were obtained through PubMed by using the terms "high-protein diet and body composition," "high-protein diet and exercise," "high-protein diet risk," "high-protein diet side effects," "protein quality PDCAAS," "RDA for protein," and "daily protein recommendation." Articles were initially screened according to their title and abstract; careful evaluation of the full manuscripts was then used to identify relevant articles.

    RESULTS: The higher satiety exerted by high-protein diets is generated through increments in anorexigenic, as well as decrements in orexigenic hormones. Improvements in muscle mass are achieved by activation of muscle protein synthesis acting through the mTOR pathway. High thermic effect of food is caused due to necessary deamination, gluconeogenesis, and urea synthesis caused by high-protein diets.

    Interestingly, high-protein diets in both hypo- and normocaloric conditions have shown to improve body composition, whereas in combination with hypercaloric conditions does not seem to increase fat mass, when the excess energy comes from protein.

    CONCLUSIONS: High protein diets effectively improve body composition by acting through different pathways.


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

  2. #2
    Senior Bodybuilder kusta80's Avatar
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    Ενδιαφέρον αποτέλεσμα αν στηριζόταν σε εργαστηριακα αποτελέσματα.
    Η μέθοδος που βγήκε αυτό το συμπέρασμα είναι 'διαβασαμε άλλες μελέτες και καταλήξαμε σε αυτό'.
    Σε υπερθερμιδικες διαιτες λεει δεν κερδιζεις λιπος οταν η περισσεια ενεργειας προερχεται απο πρωτεινη. Τι εννοει ο ποιητης?
    Ποια θεωρείται υπερθερμιδικη διατροφη? κατα 10% ή κατα 50% υπερθερμιδικη?
    Πως μπορεις να κρινεις οτι η περισσεια ενεργειας προερχεται απο πρωτεινη? Τι χημικες αναλυσεις γινανε για να καταληξουν σε αυτο?

    ειμαι πολυ επιφυλακτικος με το παραπανω abstract. Εχουμε το πληρες αρθρο?
    Knowing is not enough,you must apply
    Willing is not enough,you must do!

  3. #3

    Default

    Πρωτα απ'ολα, το εγραψα οτι ειναι αναλυση - αξιολογηση ερευνων.

    Αν διαβασει κανεις βιολογια και δει τη διαδικασια και ολα τα βηματα που πρεπει να περασει το σωμα για να μετατρεψει τις πρωτεινικες θερμιδες σε λιπος, θα δει πως ειναι παρα πολυ δυσκολο, αν οχι αδυνατο να συμβει κατι τετοιο.

    Ο μηχανισμος ειναι εντελως διαφορετικος για τις πρωτεινες απ'οτι για τους υδατανθρακες ή το λιπος.

    Δε νομιζω εν ετη 2017 να πιστευει κανεις ακομη τον μυθο οτι ολες οι θερμιδες ειναι ιδιες.

    Για το πληρες κειμενο μαλλον θα πρεπει να περιμενουμε γιατι δεν εχει δημοσιευτει ακομα.


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

  4. #4
    Senior Bodybuilder kusta80's Avatar
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    Default

    Μεγαλο θεμα αυτο που ανοιξες με διφορουμενες αποψεις στη fitness κοινοτητα.
    Με ενα γρηγορο ψαξιμο βρηκα αυτα:

    'Like carbohydrates and fat, protein provides calories. If you consume more protein than your body needs to maintain, repair and grow cells, the excess is stripped of its nitrogen-containing components and converted into glycogen -- and then glucose -- for energy. When this energy goes unused, it?s converted into body fat.'

    'Any excess protein will ultimately be stored as fat. Excess calories of any nature, regardless of the source, will be stored by the body as fat.'

    Και μια έρευνα:
    'In 2012, George Bray and colleagues [3] sought to examine whether the level of dietary protein affected body composition, weight gain, and/or energy expenditure in subjects randomized to one of three hypercaloric diets: low protein (5%), normal protein (15%), or high protein (25%). Once randomized, subjects were admitted to a metabolic ward and were fed diets at 140% (+1,000kcals/day) of their maintenance calorie needs for 8 weeks straight. Protein intakes averaged ~47g (0.68g/kg) for the low protein group, 140g (1.79g/kg) for the normal protein group, and 230g (3.0g/kg) for the high protein group. Carbohydrate was kept constant between groups (~41-42% of total calories), with dietary fat ranging from 33% in the high protein group to 44% and 52% in the normal and low protein groups, respectively. Lastly, during the course of the 8-week overfeeding period, subjects? body composition was measured bi-weekly using dual x-ray absorptiometry (DEXA; i.e. the ?Gold Standard? for measuring body composition).

    Results

    At the end of the study, all subjects gained weight with near identical increases in body fat between the three groups (in actuality, the higher protein groups actually gained slightly less body fat than the lower protein group, however, this wasn?t significant). The group eating the low protein diet gained the least amount of weight (3.16 kg) with the normal and high protein groups gaining about twice as much weight (6.05 and 6.51 kg, respectively).'

    Βεβαια μπορει κανεις να βρει και την αντιθετη αποψη σχεδον στον ιδιο αριθμο μελετων και ερευνων.
    Ειναι η κλασσικη περιπτωση θεματολογιας που εχει υπερμαχους και εχθρους.
    Knowing is not enough,you must apply
    Willing is not enough,you must do!

  5. #5

    Default

    Ακριβως αυτο που λες, εχει υποστηρικτες και εναντιους.

    Αλλα θες να το συζητησουμε με μελετες back and forth και να βρει διφορουμενο νοημα ή καλυτερα με λογικη προσεγγιση του πως λειτουργει το σωμα μας - ειδικα σε αθλουμενους?


    "
    Do all the good you can, for all the people you can, in all the ways you can, as long as ever you can."

    "You got a dream, you gotta protect it. If people can't do something themselves, they wanna tell you that you can't do it. If you want something, go get it. Period."
    ~ Chris Gardner


    "Just remember that you are doing something that so few people in the world have the will power or determination to do. It takes much more than physical strength for us to build and sculpt our bodies. It takes an enormous amount of mental strength as well, and that's what people are truly jealous of. Take it as a compliment, for you stand out in a crowd full of followers."


    "Αισχρον δε και το δια την αμελειαν γηραναι, πριν ιδειν εαυτον ποιος αν καλλιστος και κρατιστος τω σωματι γενοιτο • ταυτα δε ουκ εστιν ιδειν αμελουντα • ου γαρ εθελει αυτοματα γιγνεσθαι." ~ Σωκράτης (Ξενοφών, Απομνημονεύματα).

 

 

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