为了端正风气,在下决定花钱去看最原始的论文(版权因素只略显示本文几行,
请版上大德见谅):
※ 引述《circlelee (非断不可)》之铭言:
: 节食一定掉肌肉? 原则可能是如此,但节食再加上重训呢?
: i'm sorry,答案可能不是如你想的那样。来看下列的研究,看是不是肌肉掉光光。
: http://cristivlad.com/resistance-training-under-caloric-
: restriction-enhances-muscle-maintenance/
: Resistance Training under Caloric Restriction Enhances Muscle Maintenance
: 受试者
: 40 obese women, randomly assigned to four different groups
: 四组
: 控制组 control (C)
: 节食组 diet without exercise (DO)
: 节食加重训组 diet + weight training (DPE)
: 重训组 weight training without diet (EO)
: 时间
: 8-week weight-loss study
: 节食餐
: Subjects' baseline energy requirements were calculated at 2,200-2,500 kcals
: per day and then reduced by 1,000 kcals for the calorie restricted groups.
圈李没写到的是:
The specific dietary protocol was a modification of the dietary
exchange program of the American Diabetes Association in which
subjects choose foods from different categories.
The nutritionally balanced diet consisted of 50% carbohydrate,
27% protein, and 23% fat and included a daily protein supplement.
而这个 protein supplement 是:
Protein supplements were given to the two diet groups to ensure protein
intake >=1.0 g/kg body wt. The protein supplement, taken with 8 oz
(0.24 L) nonfat milk, supplied 25 g/d of high-quality protein (60% of
recommended dietary allowance [RDA]) and ~50% of the RDA for vitamins
A, B-6, B12, C, D, and E and three minerals: calcium, iron, and
phosphorus.
您看看,这么重要的叙述被圈李忽略?这么大量(确保每日都有 >=1g/kg)的
蛋白质以及必要营养素在支持着 DO 以及 DPE 两组人... 如果没有这个蛋白质
的量以及营养素来实施低热量摄取加重训呢?
: 重训菜单
: As for the exercising protocol, the subjects from EO and DPE had to do
: resistance training 3 times a week. Each session included:
: – bench press
: – inverse leg press
: – lateral pulldown
: – biceps curls
: – triceps extension
: – calf raises
: – leg extension
: – hamstring curl
: They had to do 3 sets of each exercise: the first 2 sets consisting of 10
: repetitions, while the last set required doing repetitions to failure. Once
: the subjects were able to complete more than 12 repetitions in the third set,
: resistance (load) had to be increased. I suspect they were shooting for
: anaerobic training.
: 结论
: 请看连结里的图示,有用红笔圈起来
: 控制组什么都没啥变
: 节食组瘦了4-5kg,但也确掉了1kg肌肉
: 重训组体重没啥变,肌肉成长了1kg
: 最精采的节食加重训组呢?
: 体脂掉最多,但肌肉却没啥动,还稍微增加了一点点
: 也就是说跟节食组比,肌肉没掉
: 跟重训组比,却减了很多脂肪,可以说同时结合了这两组的优点
: 而且节食加重训组的力量跟纯重训组也差不多,都提升了一些,比控制组跟节食组高
直接说论文最后的结论:
An important finding of this study is the lack of interaction
between the diet and exercise treatments (Table 6). The data
suggest that the order of presentation of the treatments would
not greatly affect the end result. For example, one could reduce
caloric intake for 8 wk and then resistance weight train for 8 wk
and obtain the same results as found by dieting and exercising
concurrently.
Support for this position can be found in Tables 1, 3, and 4 where,
in most cases, adding the DO and EO group changes yields a result
very similar to the DPE group changes.
简译:饮食控制(低卡)与运动(重训)无互动关系。您可以先饮食控制
八周然后恢复正常饮食运动八周,所得的结果是与同时饮食控制加重训
相同。
所以您也别急着开心,毕竟这个实验只是为了证明饮食控制与运动两者是
独立事件,那个先做那个后做,跟同时做的结果相同,但请别忘了,这个
实验在饮食控制方面非常严谨,尤其是低卡组有蛋白质及营养素的补充。
: 笔者最后也有提到
: Had these subjects have their dietary protocol optimized away from a
: high-carb regimen, I suspect results would've been even more significant.
: What I am eager to see is studies conducted on healthy lean adult subjects
: following a well formulated low calorie high-fat (60%-70%), low protein
: (15%-25%), very-low-carb (10-15%) ketogenic protocol (keto-adapted would be
: even better) doing resistance weight training in comparison with other
: significantly different protocols.
: 似乎暗示生同或低碳饮食的效果会更不一样。
: 有人认为我是节食加重训,ok有这样的研究,不掉肌肉有很意外吗?
这个实验的对象是 40 位女性,身体密码如下:
Forty obese female subjects (mean ± SEM, weight = 75.1 ± 1.1 kg,
percent fat = 35.9 ± 0.9%, height = 166.4 ± 1.4 cm,
age = 32.9 ± 1.5 y).
Vlad 君只是好奇如果实验改成清瘦的成人使用低热量高脂低蛋白非常低碳水
的饮食加重训会有什么结果,不代表他有什么奇特的暗示。
: 很有趣的是这段,笔者说.....
: Caloric restriction is uncool. It usually leads to increased hunger, bad
: mood, and cold limbs among others (not if you're keto-adapted). Plus, the
: power of the supplement industry and bro-science were almost always dictating
: the trend. If you don’t train 3-4 times a week 1-2 hours every session and
: if you don’t consume a ton of protein, you will lose muscle and you will die
: (please excuse my sarcasm).
: 哈哈,真的满好笑的。
我不知道到底是谁笑谁,但看到一篇实验摘要就高潮才令我想笑。