Erik E Posted January 13, 2013 Share Posted January 13, 2013 Tänkte att detta kunde vara intressant läsning för dem som tränar hårt. Från Lyle McDonalds The Protein Book: Research has repeatedly shown that muscular insulin sensitivity is up regulated following both resistance and endurance training although the mechanisms are different for each type of training (69). Improvements in insulin sensitivity also depend on the total amount of training done with a threshold caloric expenditure of 500-900 calories per workout being necessary (70,71). While these levels may exceed what a typical sedentary individual can accomplish, even moderately well trained athletes should be able to easily achieve them. The training induced increase in insulin sensitivity is likely to be a major mechanism behind the "window of opportunity" following training, skeletal muscle is primed to take up nutrients at an accelerated rate. This means that the chance of calories being pushed into fat storage is minimized if not eliminated. Related to this, following glycogen depleting endurance exercise, research has clearly shown that the ingested carbohydrates go towards glycogen storage while the body continues to rely on fatty acids for fuel (72,73). This occurs despite an increase in insulin levels from the carbohydrates. This holds true for massive carbohydrate intakes as well. In one study, subjects were given 5 g/kg of carbohydrate (500 grams carbohydrate for a 100kg athlete) following 90 minutes of moderate exercise and de novo lipogenesis (DNL, the conversion of carbohydrate to fat) was studied; not only did no DNL occur but the body continued to burn fat in the post-exercise period (74). Essentially, when glycogen is depleted from training, incoming carbohydrates go to glycogen storage while the body continues to use fatty acids for fuel; raising insulin post-workout does not interfere with this. 1 Quote Link to comment Share on other sites More sharing options...
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