Hei boys, vi ricordate il discorso iniziato da me in un altro post, riguardante l' IG(alto) di un pasto e l'aggiunta di fonti grasse ad esso?????
Bene ho girovagato un pò su Internet e mi sono imbattuto in uno studio che ora voglio riportarvi, proprio su questo"problema".....
Come affermavo, si rischia di metter su adipe se ad un pasto contenente una fonte di carbo ad alto IG, (parlo di un alimentazione per la massa!!!) si aggiungono anche grassi (che sò, olii, frutta secca....ecc), a causa della maledetta insulina, che impennandosi, favorisce il trasporto nn soltanto delle fonti proteiche del pasto, ma ugualmente di alimenti grassi.......in esso contenuto..........
Ovvero quest'ormone nn fa davvero sconti: o tutto(se alto) o niente(se è a livelli minimi!)......
Eccovi ciò che ho trovato:
Avoid meals containing fats and carbs
Unfortunately, this is the typical meal of the Western diet. As a result, it's no wonder that obesity is an epidemic. Meals with a high carbohydrate content in combination with high-fat meals can actually promote a synergistic insulin release when compared to the two alone. High fat with high-carb meals represent the worst possible case scenario.
Now, some people have argued that fat lowers the glycemic index of foods and should therefore be included in carb meals. But remember, the glycemic index only gives a measure of glucose response to a meal, not insulin response. And sometimes the glucose responses to a meal and the insulin responses to a meal aren't well correlated. So although you might be slowing the rate of glucose absorption into the blood by adding fat to your meals, you'll promote high blood levels of fats, carbs, and insulin. And that's a no-no!
Eat meals containing protein and carbs (with minimal fat)
It's well known in the research world that eating carbs and protein together also creates a synergistic insulin release (much like the fat and carb meals above). But in this scenario, that insulin release is just what we want. By having a few meals per day that cause high blood levels of insulin, carbs, and amino acids (as long you don't have chronic high blood levels of insulin all day long), the body tends to become very anabolic, taking up all those carbs and amino acids into the muscle cells for protein and glycogen synthesis. And since there's no excess fat for the fat cells, fat gain is minimized.
Obviously this combination is beneficial during the post-workout period, but in addition you might want one or two additional insulin spikes per day to promote anabolism during a mass phase. Again, as long as you aren't elevating insulin all day long, you won't become insulin resistant.
At this point some may argue that although this scenario might not promote fat gain, those high insulin levels will prevent fat breakdown (lipolysis). And they're completely correct! But you have to understand that most meals (unless they contain only certain types of protein) will elevate insulin levels to the point that lipolysis is prevented. So you can't escape that unless you eat a ketogenic diet with only specific types of low insulin releasing proteins. But since ketogenic diets don't put on muscle mass and there are all sorts of problems associated with them, I think they should be avoided. Since muscle gain is the goal, two or three meals per day of anabolism are necessary to get bigger and that means protein plus carbs with minimal to no fat.
Eat meals containing protein and fat (with minimal carbs)
Although it's desirable to eat some meals each day that release lots of insulin, upregulate protein synthesis, and fill up carb stores, it's advisable to avoid too many such meals. I discussed the reasons for this above (reduced insulin sensitivity and prevention of fat burning), but also, since we all know that essential fatty acids are so important to health and favorable body composition, eating protein and carb meals all day will prevent the ingestion of healthy fats. And that's no good.
In an attempt to balance out your two or three carb plus protein (minimal fat) meals each day, you should be eating an additional two to three meals consisting of protein and fat with minimal carbs. Taking in 30% of each major class of fatty acids (polyunsaturates, monounsaturates, saturates) is a good mass building tip when thinking about which fats to consume.
Taking a step back, the purpose of protein plus fat meals is to provide energy and amino acids without causing large, lipolysis-preventing insulin spikes. In addition, after fatty meals that contain no carbs, the body oxidizes less carbs (more carbs are stored and retained in the muscle as glycogen) and burns more fat for energy. So basically you'll be burning fat for energy and storing carbs in the muscle after such meals.
I hope that it's clear now that by properly combining meals, you can use the acute effects of food to your advantage. Eat protein plus fat during some meals and you may be burning fat during certain portions of the day. Eat protein plus carbs for some meals and you may be growing during other portions of the day. Although I know some will think this is blasphemy, this type of eating may actually help you get bigger while reducing your body fat during the same training phase.
Bene ho girovagato un pò su Internet e mi sono imbattuto in uno studio che ora voglio riportarvi, proprio su questo"problema".....
Come affermavo, si rischia di metter su adipe se ad un pasto contenente una fonte di carbo ad alto IG, (parlo di un alimentazione per la massa!!!) si aggiungono anche grassi (che sò, olii, frutta secca....ecc), a causa della maledetta insulina, che impennandosi, favorisce il trasporto nn soltanto delle fonti proteiche del pasto, ma ugualmente di alimenti grassi.......in esso contenuto..........
Ovvero quest'ormone nn fa davvero sconti: o tutto(se alto) o niente(se è a livelli minimi!)......
Eccovi ciò che ho trovato:
Avoid meals containing fats and carbs
Unfortunately, this is the typical meal of the Western diet. As a result, it's no wonder that obesity is an epidemic. Meals with a high carbohydrate content in combination with high-fat meals can actually promote a synergistic insulin release when compared to the two alone. High fat with high-carb meals represent the worst possible case scenario.
Now, some people have argued that fat lowers the glycemic index of foods and should therefore be included in carb meals. But remember, the glycemic index only gives a measure of glucose response to a meal, not insulin response. And sometimes the glucose responses to a meal and the insulin responses to a meal aren't well correlated. So although you might be slowing the rate of glucose absorption into the blood by adding fat to your meals, you'll promote high blood levels of fats, carbs, and insulin. And that's a no-no!
Eat meals containing protein and carbs (with minimal fat)
It's well known in the research world that eating carbs and protein together also creates a synergistic insulin release (much like the fat and carb meals above). But in this scenario, that insulin release is just what we want. By having a few meals per day that cause high blood levels of insulin, carbs, and amino acids (as long you don't have chronic high blood levels of insulin all day long), the body tends to become very anabolic, taking up all those carbs and amino acids into the muscle cells for protein and glycogen synthesis. And since there's no excess fat for the fat cells, fat gain is minimized.
Obviously this combination is beneficial during the post-workout period, but in addition you might want one or two additional insulin spikes per day to promote anabolism during a mass phase. Again, as long as you aren't elevating insulin all day long, you won't become insulin resistant.
At this point some may argue that although this scenario might not promote fat gain, those high insulin levels will prevent fat breakdown (lipolysis). And they're completely correct! But you have to understand that most meals (unless they contain only certain types of protein) will elevate insulin levels to the point that lipolysis is prevented. So you can't escape that unless you eat a ketogenic diet with only specific types of low insulin releasing proteins. But since ketogenic diets don't put on muscle mass and there are all sorts of problems associated with them, I think they should be avoided. Since muscle gain is the goal, two or three meals per day of anabolism are necessary to get bigger and that means protein plus carbs with minimal to no fat.
Eat meals containing protein and fat (with minimal carbs)
Although it's desirable to eat some meals each day that release lots of insulin, upregulate protein synthesis, and fill up carb stores, it's advisable to avoid too many such meals. I discussed the reasons for this above (reduced insulin sensitivity and prevention of fat burning), but also, since we all know that essential fatty acids are so important to health and favorable body composition, eating protein and carb meals all day will prevent the ingestion of healthy fats. And that's no good.
In an attempt to balance out your two or three carb plus protein (minimal fat) meals each day, you should be eating an additional two to three meals consisting of protein and fat with minimal carbs. Taking in 30% of each major class of fatty acids (polyunsaturates, monounsaturates, saturates) is a good mass building tip when thinking about which fats to consume.
Taking a step back, the purpose of protein plus fat meals is to provide energy and amino acids without causing large, lipolysis-preventing insulin spikes. In addition, after fatty meals that contain no carbs, the body oxidizes less carbs (more carbs are stored and retained in the muscle as glycogen) and burns more fat for energy. So basically you'll be burning fat for energy and storing carbs in the muscle after such meals.
I hope that it's clear now that by properly combining meals, you can use the acute effects of food to your advantage. Eat protein plus fat during some meals and you may be burning fat during certain portions of the day. Eat protein plus carbs for some meals and you may be growing during other portions of the day. Although I know some will think this is blasphemy, this type of eating may actually help you get bigger while reducing your body fat during the same training phase.
)e ho notato un minor inspessimento della pliche adiposa...
)
Commenta