Tuo JSmithin juttu jatkuu näin:
"Glycogen resynthesis during the second 24 hours has not been studied as extensively. It appears that the consumption of lower GI carbs (starches, vegetables) promotes higher overall levels of glycogen resynthesis while avoiding fat gain by keeping insulin levels more stable.
Most individuals find that their regain of bodyfat, as well as retention of water under the skin, is considerably less if they switch to lower GI carbohydrates during the second 24 hours of carbohydrate loading."
Lähde:
Lyle McDonald: The Ketogenic Diet
Lähteistä kiinnostuneet voivat vilkaista seuraavia:
Coyle EF. Substrate utilization during exercise in active people. Am J Clin Nutr (1995)61 (suppl): 968S-979S.
Pascoe DD and Gladden LB. Muscle glycogen resynthesis after short term, high intensity exercise and resistance exercise. Sports Med (1996) 21: 98-118.
Burke LM et. al. Muscle glycogen storage after prolonged exercise: effects of the glycemic index of carbohydrate feedings. J Appl Physiol (1993) 75: 1019-1023.
Rankin J. Glycemic Index and Exercise Metabolism. in Gatorade Sports Science Exchange Volume 10(1).
Costill DL et. al. Muscle glycogen utilization during prolonged exercise on successive days.J Appl Physiol (1971) 31: 834-838.
Leptiini liittyy kyllä carb-uppeihin. Tässä kiinnostuneille:
"high GI carbs as they are the best at provoking a substantial leptin response. (While JB doesn’t necessarily agree with this idea, my clients have seen success with this approach."
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Herrmann, TS. High glycemic index carbohydrate diet alters the diurnal rhythm of leptin but not insulin concentrations. Exp Biol Med (Maywood). 2001 Dec;226(11):1037-44.
"Reidy and Weber have discovered leptin is capable of activating lipolysis, fatty acid oxidation, and shifting the fuel preference from carbohydrates to lipids."
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Reidy, S., Weber, J. (2002). Accelerated substrate cycling: a new energy-wasting role for leptin in vivo. Am J Physiol Endocrinol Metab 282: E312-317.
Eli leptiinin nousu on hyvä asia, mutta:
"Lyle McDonald (more of a leptin expert than I’ll ever be) and I just had a discussion about this /.../ and we both pretty much concluded that refeeds probably won’t do much for dieters in terms of leptin. For starters, leptin kicks up and down very rapidly as energy intake fluctuates. Therefore, while leptin may kick up with a 10-hour carbohydrate reefed, it’s likely to drop back down just as rapidly after the reefed is over and another 10 hours of dieting are accomplished. Therefore, a dieter may just end up with a bigger positive energy balance during those 24hours of refeeding and subsequent return to dieting."
"I am not saying that refeeds are useless. In fact, I do see other good reasons (i.e. a psychological break from dieting, increased adherence, better glycogen status, more intense workouts, suppression of the catabolic hormonal cascade associated with dieting) for refeeding besides the leptin issue. A common strategy that I use with dieting bodybuilders is to have them do a 1-day refeed once per week. This refeed usually contains 50% - 100% more energy than their daily intake from the other 6 days"
Lähde: sama
