The Ultimate Cutting Diet

[Street]

Visto che l'estate si avvicina posto questo interessante articolo di Layne Norton su come impostare una dieta di definizione.
Non si tratta della solita metabolica o low carb estrema con ricarica,ma una "banale" ipocalorica low carb (ma non troppo) con refeeding.
Non mi piace molto la suddivisione per morfotipi e in calcolo del fabbisogno ma per il resto è impostata molto bene e Layne in campo alimentazione oserei direi che è molto competente
Magari molti lo hanno già letto ma penso possa servire...


The Ultimate Cutting Diet – Devised By Pro Natural Bodybuilder Layne Norton

Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation. It is not enough to just clean up what you eat, it must be far more drastic than that.

When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals.
If you want to do well in a bodybuilding competition, you should expect to do nothing less. Before I begin talking about a proper pre-contest diet, we need to examine exactly how long a person should diet for a contest. The first thing that should be done is an “assessment” of your body. Look yourself over and be honest about your faults, strengths, and about how long you think it will take for you to get into stage shape.


Importance Of Slow Dieting
Keep in mind that if you think you have around 25 lbs of fat to lose, you are not going to be able to lose it all in 10 weeks and keep all of your lean body mass. Aim to diet as slowly as possible. The severity of your calorie deficit will, to a large extent, determine how much muscle you retain/lose.
Short periods of high severity dieting (more than 1000 kcals per day below maintenance level) are not too muscle wasting, but prolonging them for more than a few days will certainly cause one to lose a good deal of muscle.
As a general rule of thumb, losing 1 lb of bodyweight per week will allow one to retain most of their muscle mass. One can probably lose up to 1.5 lbs per week and retain most, if not all of their muscle mass (provided their training and nutrition are optimized).


Dieting Too Fast?
If one tries to push their body to lose more than 2 lbs per week for any length of time, then they will begin to experience quite a bit of muscle loss. It is for this reason that I usually try to give myself enough time so that I only need to lose 1-1.5 lbs per week at most. If one is naturally ectomorphic (has an easy time losing weight) however, they may want to diet for a shorter period of time, and I would recommend a time period of 11-15 weeks. If one is naturally endomorphic (has a hard time losing weight), then they may want to lengthen their dieting time to 16-22 weeks. If this is the first time that you have ever done a contest then you would want to also give yourself an extra week as you will probably experience a hitch at some point along the way.


Diet Information
The diet that one follows for their contest will be the single most important determining factor of how well they will place in the competition. A person can have all the mass in the world but if they do not come in razor sharp on contest day, then the mass will mean little. Judges almost always go for conditioning over size. To design a proper diet one should give themselves adequate time to lose the necessary body fat to achieve that aforementioned shredded look.
Being said, what kind of diet is optimal for a person to follow?


Well The Diet Should Have Three Main Goals:
1. Spare as much muscle mass as possible.
2. Lose as much fat as possible.
3. Not cause the person to lose intensity in the weight room.

Unfortunately, these goals all seem to contradict each other.
When the body is in a starved (calorie deficit) state, muscle loss can occur although a calorie deficit is required to lose fat. This calorie deficit will also cause one to feel less energetic. To get around the negatives, there are small adjustments and little tricks to aid in the accomplishment of the positives.
Before discussing the diet, it is important to discuss the three macronutrients and their roles.


Protein
Protein is probably the single most important macronutrient for the purposes of maintaining muscle on a diet. Dietary protein is hydrolyzed (broken down) into it’s constitutive amino acids during digestion. These amino acids are released into the bloodstream where they may then be taken up by cells (usually muscle cells). Dietary protein is also very important as amino acid availability is the single most important variable for protein synthesis to occur. This means that protein synthesis increases in a linear fashion (directly proportional to plasma amino acid concentrations) until the plasma amino concentrations are approximately twice that of normal plasma concentrations. To generalize for the less scientifically inclined, ingesting enough dietary protein is very important for someone who is looking to gain muscle, or maintain it while dieting. Dietary protein spares muscle by helping increase protein synthesis (and thus induce net muscle gain) and by acting as a muscle sparing substrate as it can be used for glucogensis (synthesis of glucose). Dietary protein however, is not as muscle sparing as are carbohydrates when used as a substrate for glucose synthesis. Protein is also a very “expensive” molecule for your body to use as energy.
The body would much rather store amino acids than oxidize them as protein oxidation yields less net ATP produced per amino acid when compared to fat or carbohydrates. Therefore, it can be stated that dietary protein has a thermogenic effect on the body.


Carbohydrates
Carbohydrates have probably gotten the worst reputation of the macronutrients due to the ketogenic dieting rave. Ketogenic dieting refers to reducing carbohydrate intake to practically nothing, while simultaneously raising fat and protein intake. With little glucose for the brain to utilize for energy, the body will begin producing ketones. Ketones are by-products of fat oxidation and the brain can use ketones for energy. This does indeed have a potent fat burning effect, as insulin levels will be severely reduced due to lack of carbohydrate intake. Low insulin levels correlate with high rates of fat oxidation. Indeed, the ketogenic diet may be the single best way to lose the maximum amount of body fat in the shortest amount of time. However, if you will quickly refer to our goals during a pre contest diet you will notice that maintaining muscle is number one on our list, with fat loss second. If one has not properly scheduled enough time to lose body fat and they are in need of drastic measures, then using a ketogenic diet may be their only choice in order to become contest-ready in time. Unfortunately, they will not maintain an optimum amount of muscle mass.
For those who have given themselves ample time to prepare, I do not suggest using a ketogenic diet. Instead, I recommend reducing carbohydrates, but keeping them high enough to possess the muscle sparing benefits of carbohydrates while still losing body fat.


Importance Of Carbs While Cutting
There are several main reasons that I recommend retaining carbohydrates.
The first reason being that carbohydrates are much more muscle sparing than fats during times of stress when glucose becomes a primary source of fuel (i.e. anaerobic exercise, injury, infection, etc). The muscle sparing effects of carbohydrates occur via several different mechanisms. When the body is in a low energy state, it may try to produce energy by converting amino acids to glucose. Carbohydrates prevent this since they can be easily broken down (and converted if need be) to glucose molecules. Carbohydrates then spare dietary protein from oxidation and these proteins can be stored rather than oxidized.Carbohydrates are also very muscle sparing during exercise. When one lifts heavy weights, the primary pathway that is used to produce ATP (cellular energy currency) is the anaerobic or glycolytic pathway (as the name implies this pathway operates in the absence of oxygen). The only substrate for this pathway is glucose, which can be obtained from dietary carbohydrates or by breaking down glycogen (the cell’s stored form of glucose).
If one is on a ketogenic or extreme “low carb” diet however, the body will need to utilize another source to synthesize glucose from.
Since glycogen levels are low on a ketogenic diet, the body will actually convert amino acids to glucose and this glucose will be used in the anaerobic pathway to produce ATP. These amino acids will come from dietary protein, amino acids from the cellular amino acid pool, and from muscle tissue. The latter situation is where one would experience muscle loss. Dietary protein would be sacrificed for ATP production and the depleted amino acid pool would not bode well for protein synthesis rates, thus causing a net loss in muscle mass.


Muscle Sparing Carbohydrates
Carbohydrates are also muscle sparing because they are a cause of insulin release. Now I know your thinking, “but Layne, you just said in your intro that low insulin levels were great for fat burning!?”
Yes, you are correct. I did indeed say that low insulin levels are good for fat burning. Insulin inhibits lipolytic (fat burning) activity and must be kept low if one wishes to burn a maximal amount of fat. However, the pesky re-occurring theme of maintaining muscle prevents us from totally excluding insulin from our pre-contest diet arsenal, as insulin happens to be one of the most anabolic/anti-catabolic hormones in the body. Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain. Insulin also has an antagonist (inhibitory) affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc. Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity.
Insulin release inhibits the activity of cortisol by preventing its release from the pancreas, thus sparing muscle tissue from cortisol’s catabolic effects.

Furthermore, it is interesting to note that long-term exposure of cells to ketones (i.e., ketogenic diet) retard insulin-induced activation of the insulin surface receptor.
This causes one to become extremely sensitive to carbohydrates when they begin ingesting them again after they finish dieting and could lead to an undesired post diet fat gain. Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume. Cell size is an indicator of the “state” that the body is in. When cells are of large volume, it signals that the body is in a fed state. When cell volume is low it signals that the body is in a starved state. Without delving too far into the science behind this, trust me when I say that you would like your body to think it is in a fed state as this will increase the levels of fat burning hormones and anabolic hormones. Cell size also indicates the anabolic state of the cell. When cell volume is high, protein synthesis rates increase. If cell volume drops, then protein synthesis levels drop. It is easy to infer we would like to maintain cell volume, especially when dieting.
The problem with extreme low carbohydrate diets is they cause severe reduction in cell size.


The Glycogen Factor
The body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body stores around 2.7 g of water. Therefore, cells that have greater glycogen levels will also have more volume. One can see then how low carbohydrate diets severely decrease cell size due to severe glycogen depletion. Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is performance. If you refer to the goals of a pre-contest diet, you will see that number three maintains that you must keep a high level of intensity in the gym. This is important for several reasons. If performance begins to suffer, then a person will undoubtedly lose strength. This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload. Therefore, it is important that performance be kept at an optimal level. Low glycogen levels have been associated with increased fatigue and decreased performance in athletes (endurance, strength, power output, etc).


The Research
Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance.

It is worth noting that one such study concluded that “the rate of recovery is coupled with the rate of muscle glycogen replenishment and suggests that recovery supplements should be consumed to optimize muscle glycogen synthesis as well as fluid replacement.”
It can therefore be concluded that an adequate supply of carbohydrates is crucial for maintaining performance and for proper muscle recovery. Fats are very important molecules and are considered essential to ones survival. Indeed, fats are involved in many of the body’s processes which are required for survival. Several key functions of fats in the human body are for energy storage and hormone synthesis. They are the body’s preferred source of stored energy and the most efficient molecule for the body to burn. (in terms of energy yield per gram, 9kcals/gram). The main hormone that fats impact which we are concerned with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to spare nutrients for oxidation (energy production).
This makes perfect sense: the body senses it is “starving” and thus it represses it’s anabolic hormones to prevent nutrients from being used to increase tissue mass and spares them for energy production.


Fat Intake & Testosterone
That’s the first hit against testosterone production. Drastically lowering your fat intake is another hit against testosterone production since fatty acids are the substrates for cholesterol synthesis and therefore are also the substrates for testosterone synthesis (cholesterol is converted to testosterone, among other things). Unfortunately, fats are also easily stored as adipose tissue (body fat) So there must be some type of compromise between ingesting enough fat for hormone maintenance (and subsequent muscle maintenance) and reducing fat intake enough to decrease body fat. There has been some research done on the effects of dietary fat on testosterone. The answer to, “how much dietary fat is optimal” is difficult to decipher, as there are major differences in the designs of the performed studies.
This makes it difficult to compare them to each other and come up with a “standard” answer.
Several studies concluded that diets low in fat (under 15% of total calories) significantly decreased testosterone levels while diets higher in fat (above 30% of total calories) increased serum testosterone levels. Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely. To simplify everything that I have said, it seems that one should not lower fat below 15% of daily calories unless they would like to face extreme testosterone deficiencies. Likewise, one should not increase fat to say 40% in order to increase testosterone. Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle. There are many other hormones and factors involved in building muscle other than just testosterone. By increasing fat to extremely high levels, there will be less “space” for carbohydrates and protein, both of which are very important for aforementioned reasons.
As with most things in life, moderation is key.
In order to keep hormone production regular and fat burning in high gear, while allowing enough “space” to supply adequate carbohydrates and protein for muscle sparing purposes I do not recommend increasing fat above 30% of daily calories. In order to come up with macronutrient totals for a diet, it is necessary to assess how many lbs per week one will need to lose to be in contest shape. This is not an exact science, however we can still get a reasonable experience-based estimate. Here are some example calculations so that you may have an understanding of how to go about doing this. For example, we have a subject who is a mesomorph weighing 200 lbs and has 13% bodyfat. Since 3-4% is considered “stage condition”, that means the subject will need to drop roughly 10% body fat which equates to about 20 lbs. To recapitulate, I do not recommend dropping weight any faster than 1-1.5 lbs per week. Since 20 weeks is a long time to diet, let’s have the subject lose about 1.5 lbs per week.
I recommend that one lose approximately 80% of their weight due to calorie restriction and 20% of their weight due to cardio (someone who is ectomorphic should do less cardio, while someone with an endomorphic build should do more cardio).
To lose 1.2 lbs (80%) per week from diet, there must be a 600 kcal per day deficit from diet. To lose the other .3 lbs (20%) per week from cardio, one should perform 3 cardio sessions per week, which burn 350 kcals per session. The best way to determine one’s caloric intake required to lose fat at a certain rate is to chart calorie intake for a period of a few weeks and try to determine at what level the subject does not gain weight (this is the caloric baseline).
For those who do not exercise this method, a rough estimate can be made using the following strategy.



Utilize The Subsequent Equations To Find Your Caloric Baseline:
• Mesomorphs – bodyweight x 15.
• Ectomorphs – bodyweight x 16-17.
• Endomorphs – bodyweight x 13-14.
So for our subject; 200 X 15 = 3000 kcals per day. This is the subject’s caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 – 600 = 2400 kcals per day.


Meal Frequency Is As Follows:
• Mesomorphs – eat every 2.5 – 3.5 hours.
• Ectomorphs – eat every 2 – 3 hours.
• Endomorphs – eat every 3.5 – 5 hours.

Protein Intake
The “golden standard” protein intake for a bodybuilder is around 1 g/lb of bodyweight. This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit (see aforementioned section on protein).
I recommend the following protein intakes for different body types:
• Mesomorphs – 1.2g/lb – 1.3g/lb.
• Ectomorphs – 1.4g/lb – 1.6g/lb.
• Endomorphs – 1.4g/lb – 1.5g/lb.*
For our subject, this equates to a protein intake of around 240-260 g protein per day. Let’s go ‘middle of the road’ and set the subjects protein intake at 250 g protein per day. This means 1000 kcals have been devoted to protein intake, leaving us with 1400 kcals for fat and carbohydrate intake.


Fat Intake
Fat intakes are as follows:
• Mesomorphs – 17% – 23% of total calories.
• Ectomophs – 24%-28% of total calories.
• Endomorphs – 23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes). For our subject, this equates to about 400 – 550 kcal from fat per day (45g – 60g fat per day) Once again, I prefer the ‘middle of the road’ approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .

Carbohydrate Intake
Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. For our subject in question, this leaves 2400 (1000 + 495) = 905 kcals per day for carbohydrate intake. This equates to 225g of carbohydrates per day.
I recommend a higher protein intake for endomorph’s while dieting because of the thermogenic effect of a higher protein intake and increased protein turnover, not because they need more protein to maintain muscle mass.


Re-Feeding
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.
For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:

• Re-feed on the day you work your worst body part(s) as re- feeding will not only raise leptin, but be quite anabolic.
• Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
• Reduce protein intake to 1 g/lb bodyweight.
• Consume as little fructose as possible as fructose does not have an impact on leptin levels.
• Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo’s stay on the low end, while ecto’s should stay on the high end) over normal diet levels.

Nutrient Timing


As previously discussed before, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic. It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism. There are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism. The most crucial time is during your workout. As many of you already know, working out is actually catabolic.
When one is in a calorie deficit, the catabolic effect of working out is enhanced, as the body will attempt to raise low glucose levels by de-aminating amino acids and converting them to glucose.


Cortisol
One of the main hormones that control this action is cortisol. Unfortunately this is quite catabolic as some of these amino acids may come from muscle tissue (See carbohydrates section). It is crucial that one consumes carbohydrates before exercise for several reasons.
• Dietary carbohydrates will provide fuel for the anaerobic pathway, and spare muscle tissue from being converted to glucose for fuel.
• Dietary carbohydrates will cause the release of insulin, which blocks the release of cortisol from the pancreas.
• Dietary carbohydrates will increase muscle glycogen levels which will improve performance and decrease fatigue.
I suggest one consume 35% of their total daily carbohydrates in a meal 1.5 to 2 hours before their workout as this will allow the carbohydrates adequate time to be digested and enter the bloodstream. I also suggest consuming a shake composed of 30-40g of whey protein along with dextrose or maltodextrin during their workout.
The carbohydrates in the shake should account for about 20% of one’s total daily carbohydrate intake.



This Shake Will Have Several Benefits:
• Spare muscle glycogen and increase performance.
• Spare muscle tissue.
• Maintain a constant release of insulin, therefore inhibiting cortisol release.
• The continuous ingestion of carbohydrates will ensure that adequate substrate is available for the glycolytic pathway.
It is also a wise idea to consume a post workout meal composed of whole food, low GI carbohydrate sources (although one may consume another protein shake if they feel so inclined) about 30 minutes after finishing the in workout shake.
This low GI carbohydrate should contain about 25% of your total daily carbohydrates and will help stabilize blood sugar levels. You see, dextrose causes a very large insulin spike, and actually can cause insulin to be over secreted, when insulin is over secreted, blood sugar levels will drop rapidly as insulin disposes of the glucose into the tissues and one may even begin to experience hypoglycemia (low blood sugar). Low blood sugar may lead one to experience an increase in hunger. A lower GI carbohydrate and protein meal post workout will help counteract this negative effect by stabilizing blood sugar levels. The other time of day when one should consume a meal containing carbohydrates is upon rising. Waking up is actually a stressful time on the body and in an effort to “ready itself” the body releases several catabolic hormones in order to produce energy for the fasted person. The main two hormones released are cortisol and glucogen both of which can be catabolic to muscle tissue.
Consuming a carbohydrate meal will retard the release of these catabolic hormones and spare muscle tissue. It will also make you feel better by providing fuel for your brain to run on.
There is some anecdotal evidence that suggests consuming a meal containing carbohydrates may also help suppress hunger later in the day. I suggest consuming 15% of your daily carbohydrate intake at this meal in the form of low GI carbohydrates. The remaining 5% of your total daily carbohydrates should come from veggies throughout the day such as salad, broccoli, peas, etc. If you happen to workout after breakfast, merely combine breakfast and your pre workout meal. Thus 35% + 15% = 50% of daily carbohydrate intake should be in pre workout/breakfast meal. During these high carbohydrate meals one should aim to keep fat as low as possible. High insulin levels increases fatty acid transport into adipose tissue, so it is a good idea to keep your fat low during times of high insulin.
You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Protein intake should be spread fairly evenly over all of your meals.




The Following Is A List Of Acceptable Protein, Carbohydrate, & Fat Sources While Dieting:

Protein:
• Tuna or most any fish.
• Cottage cheese.
• Eggs (especially the whites).
• Chicken breast (boneless skinless).
• Turkey breast (boneless skinless).
• Lean beef.
• Low fat or no fat cheese.
• Low fat pork.
• Milk protein isolate.
• Whey protein.
• Soy protein.
• Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.

Carbohydrates:
• Sweet potatoes.
• Oat meal, oat bran, oat bran cereal (i.e. cheerios).
• Bran cereal.
• Brown rice.
• Wheat bread (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• Malto dextrin (during workout).
• Dextrose (during workout)
• Vegetables.
• Stay away from refined grains and anything that says “enriched” or “high fructose corn syrup” on the label!

Fat:
• Omega 3 capsules (i.e. fish oil capsules).
• Flax seed oil.
• Primrose oil.
• Borage oil.
• Olive oil.
• Nuts (limit to 1 serving per day), peanut butter (as long as it does not contain hydrogenated oils).
• Egg yolks.
• Fish (salmon especially).
• All other fat should come as a by-product of your carbohydrate and protein intake.

References

• 1. Nygren J, Nair KS. “Differential regulation of protein dynamics in splanchnic and skeletal muscle beds by insulin and amino acids in healthy human subjects.” Diabetes 2003 Jun;52(6):1377-85
• 2. Garrett, Reginald H. and Charles M. Grisham. Biochemistry 2nd Edition.
Saunders College Publishing. United States: 1999.
• 3. Hart et al. “Efficacy of a high-carbohydrate diet in catabolic illness.” Crit Care Med 2001 Jul;29(7):1318-24
• 4. Yokoo et al. “Distinct effects of ketone bodies on down-regulation of cell surface insulin receptor and insulin receptor substrate-1 phosphorylation in adrenal chromaffin cells.” J Pharmacol Exp Ther 2003 Mar;304(3):994-1002
• 5. Meijer AJ. “Amino acids as regulators and components of nonproteinogenic pathways.” J Nutr 2003 Jun;133(6):2057S-62S
• 6. Schliess F, Haussinger D. “Cell volume and insulin signaling.” Int Rev Cytol 2003;225:187-228
• 7. Chen et al. “Osmotic shock inhibits insulin signaling by maintaining Akt/protein kinase B in an inactive dephosphorylated state.” Mol Cell Biol 1999 Jul;19(7):4684-94
• 8. Brosnan JT. “Comments on metabolic needs for glucose and the role of gluconeogenesis.” Eur J Clin Nutr 1999 Apr;53 Suppl 1:S107-11
• 9. Shephard RJ, Leatt P. “Carbohydrate and fluid needs of the soccer player.” Sports Med 1987 May-Jun;4(3):164-76
• 10. Tsintzas, O.K., Williams C., Boobis, L.Greenhaff, P. “Carbohydrate ingestion and single muscle fiber glycogen metabolism during prolonged running in man.” Journal of Applied Physiology 1996; 81 (2) : 801 – 809.
• 11. Rockwell MS, Rankin JW, Dixon H. “Effects of muscle glycogen on performance of repeated sprints and mechanisms of fatigue.” . Int J Sport Nutr Exerc Metab 2003 Mar;13(1):1-14
• 12. Haff GG, Lehmkuhl MJ, McCoy LB, Stone MH. “Carbohydrate supplementation and resistance training” J Strength Cond Res 2003 Feb;17(1):187-96
• 13. Karelis AD, Peronnet F, Gardiner PF. “Glucose infusion attenuates muscle fatigue in rat plantaris muscle during prolonged indirect stimulation in situ.” Exp Physiol 2002 Sep;87(5):585-92
• 14. Williams MB, Raven PB, Fogt DL, Ivy JL. “Effects of recovery beverages on glycogen restoration and endurance exercise performance.” J Strength Cond Res 2003 Feb;17(1):12-9
• 15. The Journal of Nutrition, Sept 2000 v130 i9 p2356 “High Dietary Fat Intake Increases Renal Cyst Disease Progression in Han:SPRD-cy Rats. ” Shobana Jayapalan; M. Hossein Saboorian; Jeff W. Edmunds; Harold M. Aukema.
• 16. American Journal of Clinical Nutrition, Dec 1996 v64 n6 p850(6) “Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study.” Joanne F. Dorgan; Joseph T. Judd; Christopher Longcope; Charles Brown; Arthur Schatzkin; Beverly A. Clevidence; William S. Campbell; Padmanabhan P. Nair; Charlene Franz; Lisa Kahle; Philip R. Taylor.
• 17. Abe T, Kawakami Y, Sugita M, Fukunaga T. “Relationship between training frequency and subcutaneous and visceral fat in women.” Med Sci Sports Exerc 1997 Dec;29(12):1549-53

[newfit]

great bro ...stimo Layne....a mio modesto parere è uno dei pochi che le cose le concepiscono bene in linea di massima;infatti io mi ci ritrovo abbastanza sia nei suoi consigli che poi dagli studi...sono il classico mesomorfo che ci deve sudare su certi punti...

ho letto tutti i suoi libri(non vi dico la sfida con l'inglese xD),ed il bello è ritrovarsi anche su alcuni punti particolarmente fatti a ca**o,ehm a sentore nel mio passato....il metodo ultimo lipolitico è una cosa che funziona alla grande,anche per spezzare la monotonia dei soliti allenamenti direi

che dire,insomma,non ha inventato piu del dovuto,ma applicato l'intelletto nel capire e l'esperienza dietro sicuramente

[MartinB]

250g di proteine al giorno?
Ma per caso l'autore è americano?

[orange]

C'è di peggio, alla fine 250 gr è la quantità che ha mangiato il soggetto

Lui consiglia


Mesomorphs – 1.2g/lb – 1.3g/lb.
Ectomorphs – 1.4g/lb – 1.6g/lb.
Endomorphs – 1.4g/lb – 1.5g/lb.

Che è sempre alto, ma arrotondando la libbra a mezzo chilo per i mesomorfi verrebbe tra 2,4 e 2,6 gr di pro per chilo di peso, e contando che sono sul peso complessivo e non sulla massa magra non è poi così eccessivo (visto che si parla di definizione immagino che un po' di punti di BF ci siano, quindi)

[MartinB]

E' il doppio del normale fabbisogno di un atleta. Non credo che una dieta, soprattutto se moderata, richieda un tale introito. E' pur vero che essendo gli studi sull'apporto proteico molto dubbi e imprecisi, uno nel dubbio abbonda.

[orange]

Ma come il doppio?

Un atleta quante pro dovrebbe mangiare?

Sto parlando della tab. dele pro consigliate, non del soggetto a 250gr. che è tantissimo

Se tieni conto che è sul peso complessivo consiglia tra i 2,2 e i 2,8 (ipotizzando un bf di circa 10%)
Secondo me il problema è che c'è una sproporzione tra il soggetto e i valori consigliati

[MartinB]

Dipende dall'atleta. I bodybuilder hanno un fabbisogno di 1.3g pro x kg di peso, se sono in buona parte da fonti nobili.

[Street]

Questo lo dici tu ...Layne dice di tenerle più alte,come scritto sopra.
C'è da aggiungere anche che lui è laureato con lode in scienza della nutrizione e ha scritto la tesi di laurea sulla proprio sulla sintesi proteica..quindi direi che ci si può fidare

[Street]

Originariamente inviato da newfit

great bro ...stimo Layne....a mio modesto parere è uno dei pochi che le cose le concepiscono bene in linea di massima;infatti io mi ci ritrovo abbastanza sia nei suoi consigli che poi dagli studi...sono il classico mesomorfo che ci deve sudare su certi punti...

ho letto tutti i suoi libri(non vi dico la sfida con l'inglese xD),ed il bello è ritrovarsi anche su alcuni punti particolarmente fatti a ca**o,ehm a sentore nel mio passato....il metodo ultimo lipolitico è una cosa che funziona alla grande,anche per spezzare la monotonia dei soliti allenamenti direi

che dire,insomma,non ha inventato piu del dovuto,ma applicato l'intelletto nel capire e l'esperienza dietro sicuramente

quoto tutto! è uno che ne sa davvero

[MartinB]

Originariamente inviato da Street

Questo lo dici tu ...Layne dice di tenerle più alte,come scritto sopra.
C'è da aggiungere anche che lui è laureato con lode in scienza della nutrizione e ha scritto la tesi di laurea sulla proprio sulla sintesi proteica..quindi direi che ci si può fidare

No, ci mancherebbe che lo sostenga io personalmente... non sono un biologo nutrizionista nè un dottore in scienze motorie.

Non è la mia parola contro la sua, semmai è l'evidenza dei fatti. Posso postare 3-5 studi, di tutti gli anni (anni 80, 90, 2000) in cui si dimostra che il bilancio azotato viene raggiunto da pesisti e body builder già al di sopra di 1.3g x kg.

Del resto si può verificare empiricamente anche frequentando circoli sportivi di ballo o di ginnastica: fisici notevoli costruiti senza l'ausilio di interi allevamenti di polli, tonni e scatolette di whey.

Io personalmente a causa di un infortunio e qualche altro problemuccio, negli ultimi 4 anni ho fatto su e giù col mio peso e la mia massa muscolare, alternando periodi di fermo a periodi di allenamento intenso.

Ti dirò: mettevo massa anche mangiando latte e cereali, riso col pesto e una fettina di carne la sera, con spuntini di frutta e frutta secca. Meno di 60g di proteine al giorno, e io peso 70kg.

D'altro canto, non ho mai trovato studi che confermassero un bilancio azotato positivo solamente sopra 1.8 o addirittura 2g di proteine / kg di peso. Semmai, alcuni autori "consigliano" o "suggeriscono" o "immaginano" che serva un elevato apporto, ma NESSUNO lo ha mai dimostrato.

Il contrario invece, l'hanno dimostrato in tanti. E l'ho visto sulla mia pelle.

Credo che uno degli scogli più difficili da superare sia la variabilità dei risultati: l'allenamento della forza è una pratica che purtroppo procede molto lentamente di solito, con lunghi periodi di stallo. Quindi è facile quando uno non cresce dare la colpa all'alimentazione... ma i fattori sono davvero tanti.

E' pur vero che ognuno è diverso... ho visto ectomorfi estremi ingurgitare 4000-5000kcal al giorno senza mettere un grammo di massa, nè magra nè grassa!

[Yashiro]

Odio fare polemica, ma quando leggo queste considerazioni mi cadono le braccia.

Premetti che:

Originariamente inviato da MartinB

No, ci mancherebbe che lo sostenga io personalmente... non sono un biologo nutrizionista nè un dottore in scienze motorie.

Affermi che:

Originariamente inviato da MartinB

Non è la mia parola contro la sua, semmai è l'evidenza dei fatti. Posso postare 3-5 studi, di tutti gli anni (anni 80, 90, 2000) in cui si dimostra che il bilancio azotato viene raggiunto da pesisti e body builder già al di sopra di 1.3g x kg.

E porti prova a tuo favore questo?

Originariamente inviato da MartinB

Del resto si può verificare empiricamente anche frequentando circoli sportivi di ballo o di ginnastica: fisici notevoli costruiti senza l'ausilio di interi allevamenti di polli, tonni e scatolette di whey.

Originariamente inviato da MartinB

Io personalmente a causa di un infortunio e qualche altro problemuccio, negli ultimi 4 anni ho fatto su e giù col mio peso e la mia massa muscolare, alternando periodi di fermo a periodi di allenamento intenso.

Ti dirò: mettevo massa anche mangiando latte e cereali, riso col pesto e una fettina di carne la sera, con spuntini di frutta e frutta secca. Meno di 60g di proteine al giorno, e io peso 70kg.

Perdonami l'indelicatezza, ma un soggetto di 70Kg non è propriamente un riferimento per misurare il bilancio azotato e l'intake proteico. Non ti conosco e non so i tuoi dati (altezza, anzianità di allenamento) ma se dovessi farmi un'idea di quante proteine servano effettivamente vorrei vedere l'alimentazione di atleti d'alto livello e fisicamente ben composti.

Anch'io ultimamente mangio parecchia porcheria e rimango abbastanza massoso, ma quando applicavo una dieta più proteica e meno sporca la qualità fisica era nettamente superiore.

Originariamente inviato da MartinB

D'altro canto, non ho mai trovato studi che confermassero un bilancio azotato positivo solamente sopra 1.8 o addirittura 2g di proteine / kg di peso. Semmai, alcuni autori "consigliano" o "suggeriscono" o "immaginano" che serva un elevato apporto, ma NESSUNO lo ha mai dimostrato.

Stando alle tue indagini private? Dato che non sei un nutrizionista sono a supporre che tu non abbia studiato queste materie (nemmeno io) ma da lì a dire "non ho mai trovato studi" perché il web non te ne ha dato prova non significa che sia la Verità. Nessuno ha mai dimostrato l'esatto apporto proteico perché ancora nessuno ha ben chiarito i processi metabolici e la loro richiesta proteica sportivamente parlando. Perché lo sportivo è solo una piccola fetta della popolazione mondiale, e gli studi medici vengono svolti per la popolazione media al fine di migliorarne la vita, non certo per cercar di rendere la gente grossa e forte.

Che poi, come puoi trarre conclusioni su sintesi proteica, aumento o mantenimento di massa muscolare, performance atletica di sport totalmente diversi basandoti sul valore di UN solo parametro? Mi sembra estremamente riduttivo e fuorviante.

Originariamente inviato da MartinB

Credo che uno degli scogli più difficili da superare sia la variabilità dei risultati: l'allenamento della forza è una pratica che purtroppo procede molto lentamente di solito, con lunghi periodi di stallo. Quindi è facile quando uno non cresce dare la colpa all'alimentazione... ma i fattori sono davvero tanti.

E' pur vero che ognuno è diverso... ho visto ectomorfi estremi ingurgitare 4000-5000kcal al giorno senza mettere un grammo di massa, nè magra nè grassa!

Ti vorrei invitare a non parlare a sproposito: accomuni atleti di forza a bodybuilder, poi parli di allenamenti di forza (cosa c'entrano?) e di stalli... io allenamenti per la forza ne faccio e qualcosa ne so, e posso dire che questi sono luoghi comuni. La forza è fondamentalmente un'abilità nel compiere un gesto atletico, che poco ha a che vedere con l'apporto proteico.

Esempi sporadici non fanno media: c'è chi è obeso con 1100kcal e chi ne brucia 5000 al giorno rimanendo secco, ma magari ha problemi clinici o di suo ha metabolismo elevatissimo.

Prove e studi hanno di certo dimostrato che diete da 4g/kg/die di proteine sono inutili per un natural (lasciando perdere "additivi chimici") ma è anche evidenza riscontrabile in molti atleti di diversa tipologia che una quota proteica importante è utile all'attività sportiva. Il numero esatto è difficile da calcolare, fatto sta che ho verificato anche su di me che durante diete ipocaloriche aumentare l'apporto proteico rispetto al proprio standard aiuta a non perdere tessuto magro. Del resto se si tagliano le calorie lo si fa con criterio; una certa quota di grassi serve per importanti funzioni metaboliche, le proteine servono da materiale plastico e in caso possono avere funzioni energetiche... i carboidrati hanno funzione quasi solamente energetica e risultano quelli più sacrificabili per lo scopo di dimagrire.

[MartinB]

Originariamente inviato da Yashiro

Ti vorrei invitare a non parlare a sproposito: accomuni atleti di forza a bodybuilder, poi parli di allenamenti di forza (cosa c'entrano?) e di stalli... io allenamenti per la forza ne faccio e qualcosa ne so, e posso dire che questi sono luoghi comuni. La forza è fondamentalmente un'abilità nel compiere un gesto atletico, che poco ha a che vedere con l'apporto proteico.

Forza e bodybuilding vanno a braccetto. Non credo che Jay Cutler e Ronnie Coleman abbiano 100kg di massimale di panca.

Sia il bodybuilder che il pesista allenano la forza... solo che lo fanno con scopi, metodi e risultati diversi. Lungi da me voler ovviamente affiancare bb, pl e alzate olimpiche... è chiaro che sono cose totalmente diverse, ma per "allenamento della forza" e "pesistica", ho voluto sbrigativamente includere tutte le attività coi pesi, che hanno implicazioni nutrizionali molto simili, per lo meno in termini di apporto proteico.

Detto questo, mi rendo conto che le mie esperienze empiriche non siano affatto convincenti. Non ho voluto postare gli studi perchè sono lunghi e comunque accessibili a chiunque.

Ne possiamo parlare se desideri, io li trovo molto interessanti, anche se concordo che effettivamente il solo bilancio azotato e l'ossidazione della leucina debbano essere considerati in un contesto più ampio, e da soli non bastano.

[MartinB]

Influence of protein intake and training status on nitrogen balance and lean body mass
1. M. A. Tarnopolsky,
2. J. D. MacDougall, and
3. S. A. Atkinson

Abstract
The present study examined the effects of training status (endurance exercise or body building) on nitrogen balance, body composition, and urea excretion during periods of habitual and altered protein intakes. Experiments were performed on six elite bodybuilders, six elite endurance athletes, and six sedentary controls during a 10-day period of normal protein intake followed by a 10-day period of altered protein intake. The nitrogen balance data revealed that bodybuilders required 1.12 times and endurance athletes required 1.67 times more daily protein than sedentary controls. Lean body mass (density) was maintained in bodybuilders consuming 1.05 g protein.kg-1.day-1. Endurance athletes excreted more total daily urea than either bodybuilders or controls. We conclude that bodybuilders during habitual training require a daily protein intake only slightly greater than that for sedentary individuals in the maintenance of lean body mass and that endurance athletes require daily protein intakes greater than either bodybuilders or sedentary individuals to meet the needs of protein catabolism during exercise.
Questo abstract dimostra che la massa muscolare si preserva con solamente 1g di protein pro chilo di peso corporeo. Nota mia personale: per aumentare la massa invece, sicuramente servirà qualcosina in più.



Do regular high protein diets have potential health risks on kidney function in athletes?
Abstract
Excess protein and amino acid intake have been recognized as hazardous potential implications for kidney function, leading to progressive impairment of this organ. It has been suggested in the literature, without clear evidence, that high protein intake by athletes has no harmful consequences on renal function. This study investigated body-builders (BB) and other well-trained athletes (OA) with high and medium protein intake, respectively, in order to shed light on this issue. The athletes underwent a 7-day nutrition record analysis as well as blood sample and urine collection to determine the potential renal consequences of a high protein intake. The data revealed that despite higher plasma concentration of uric acid and calcium, Group BB had renal clearances of creatinine, urea, and albumin that were within the normal range. The nitrogen balance for both groups became positive when daily protein intake exceeded 1.26 g.kg but there were no correlations between protein intake and creatinineclearance, albumin excretion rate, and calcium excretion rate. To conclude, it appears that protein intake under 2. 8 g.kg does not impair renal function in well-trained athletes as indicated by the measures of renal function used in this study.
Questo studio dimostra che, sebbene le proteine in giovani atleti non siano dannose per la funzionalità renale, almeno fino a 2.8g x kg di peso, il bilancio azotato è positivo già a partire da 1.26g, anche per i body builders. Nota mia personale: sebbene le proteine in abbondanza non aggravino la funzionalità renale, tendono ad acidificare l’organismo, diminuendo il benessere generale e le performance.

Evaluation of protein requirements for trained strength athletes
1. M. A. Tarnopolsky,
2. S. A. Atkinson,
3. J. D. MacDougall,
4. A. Chesley,
5. S. Phillips, and
6. H. P. Schwarcz

Abstract
Leucine kinetic and nitrogen balance (NBAL) methods were used to determine the dietary protein requirements of strength athletes (SA) compared with sedentary subjects (S). Individual subjects were randomly assigned to one of three protein intakes: low protein (LP) = 0.86 g protein.kg-1.day-1, moderate protein (MP) = 1.40 g protein.kg-1.day-1, or high protein (HP) = 2.40 g protein.kg-1.day-1 for 13 days for each dietary treatment. NBAL was measured and whole body protein synthesis (WBPS) and leucine oxidation were determined from L-[1–13C]leucine turnover. NBAL data were used to determine that the protein intake for zero NBAL for S was 0.69 g.kg-1.day-1 and for SA was 1.41 g.kg-1.day-1. A suggested recommended intake for S was 0.89 g.kg-1.day-1 and for SA was 1.76 g.kg-1.day-1. For SA, the LP diet did not provide adequate protein and resulted in an accommodated state (decreased WBPS vs. MP and HP), and the MP diet resulted in a state of adaptation [increase in WBPS (vs. LP) and no change in leucine oxidation (vs. LP)]. The HP diet did not result in increased WBPS compared with the MP diet, but leucine oxidation did increase significantly, indicating a nutrient overload. For S the LP diet provided adequate protein, and increasing protein intake did not increase WBPS. On the HP diet leucine oxidation increased for S. These results indicated that the MP and HP diets were nutrient overloads for S. There were no effects of varying protein intake on indexes of lean body mass (creatinine excretion, body density) for either group. In summary, protein requirements for athletes performing strength training are greater than for sedentary individuals and are above current Canadian and US recommended daily protein intake requirements for young healthy males.

Questo studio dimostra che i pesisti hanno bisogno di più proteine dei sedentari (ovvero 0.86g x kg). Non si è rilevato catabolismo a 1.4g x kg infatti, mentre a 2.4g è risultato evidente un apporto eccessivo di proteine rispetto al fabbisogno. Nota personale: “eccessivo ma non dannoso”.

Altri studi:
• Protein requirements for endurance athletes(Tarnopolsky 2004) – fabbisogno proteico per endurance: 1.6g x kg
• Protein requirements and supplementation in strength sports – dimostra che le proteine in polvere non hanno impatto sulla crescita muscolare o la performance di pesisti
Nota bene: ho utilizzato solo studi in cui viene PRECISAMENTE MISURATO il bilancio azotato o il tasso di ossidazione della leucina con metodi scientifici. Ho volutamente escluso gli studi che dicono “si stima / si suggerisce / si ritiene / ecc”.

[Yashiro]

Originariamente inviato da MartinB

Forza e bodybuilding vanno a braccetto. Non credo che Jay Cutler e Ronnie Coleman abbiano 100kg di massimale di panca.

Dopo questa ho capito che non sai assolutamente di cosa parli.

Originariamente inviato da MartinB

Sia il bodybuilder che il pesista allenano la forza... solo che lo fanno con scopi, metodi e risultati diversi. Lungi da me voler ovviamente affiancare bb, pl e alzate olimpiche... è chiaro che sono cose totalmente diverse, ma per "allenamento della forza" e "pesistica", ho voluto sbrigativamente includere tutte le attività coi pesi, che hanno implicazioni nutrizionali molto simili, per lo meno in termini di apporto proteico.

Allora anche il maratoneta allena la forza, solo che è la forza resistente...

Parli di studi scientifici che copi e incolli e poi mi tiri fuori Cutler e Coleman, gente che ha tanta di quella chimica in corpo che le loro funzioni fisiologiche non sono nemmeno più classificabili sotto la voce homo sapiens sapiens.

[MartinB]

Originariamente inviato da Yashiro

Dopo questa ho capito che non sai assolutamente di cosa parli.

Allora anche il maratoneta allena la forza, solo che è la forza resistente...

Parli di studi scientifici che copi e incolli e poi mi tiri fuori Cutler e Coleman, gente che ha tanta di quella chimica in corpo che le loro funzioni fisiologiche non sono nemmeno più classificabili sotto la voce homo sapiens sapiens.

Cutler e Coleman sono un'esagerazione... ciò che intendo dire è che qualunque persona che si possa definire "grossa" è anche forte.

Peraltro, il maratoneta muove gli stessi muscoli ritmicamente per più di 2 ore, contrariamente a qualunque allenamento coi pesi. Non vedo il nesso nè il motivo per citarli.

Yashiro... se hai delle motivazioni concrete contro gli studi e le tesi da me proposti, sarò ben lieto di sentirle. Mi dispiace invece dover sentire cose del tipo: "sei poco convincente perchè parli di te stesso, o di Jay Cutler o dei maratoneti che allenano la forza".