JEM / NIE JEM dieta by Biniu - oficjalny watek Q&A - Patrz str 1 ! cz3

Laka 2121 - To bardziej styl odżywiania niż dieta. Ja stosuje już ponad rok i nie widzę sensu przechodzenia na posiłki od rana i pilnowania aby co 3 godziny dobrze zjeść.

oki, rozumiem, ale tak na rozruch 2 miechy stykną, zeby ocenic skuteczność ( wiem. ze wiele czynników to indywidualna sprawa)

Terezm

Biniu, mam pytanie. Jak w końcu z tym aero? Wiadomo, że przed siłowym i ewentualnym HIIT'em należy wrzucić BCAA, to logiczne. Jak się ma sprawa z aero, bo opinie różne. Czy warto się zabezpieczyć, aby nie stracić mięsa? Czy takie aeroby nie ruszą mięsa i nie ma co przesadzać? Aha, dodam, że jestem na redukcji.

nie ma niezbednosc
a czy przydatnosc ?
kwestia dyskusyjna
nie mam pewnosci nawet dla osob zamoznych
choc podejrzenie in plus posiadam

Laka2121

Witam, przeglądałem ten temat i inne związane J/NJ (oczywiście nie całe, poniewaz materiał jest spory do ogarnięcia), uzyskałem dużo cennych informacji, ale nie wiem przez jaki okres najlepiej stsowac ta diete. Są jakies ograniczenia, czy po prostu stosuję ją póki nie osiagne zadawalajacych efektów??

sadzac po zdjeciach osob stsujacych LG mozna zejsc baardzo nisko

joz1234

4 dzien jestem na ckd robie post 16h jest coraz lepiej jesli chodzi i hipoglikemie po treningu jem porcje bialka wpc z 6 lyzkami oliwy z oliwek

prosilem przeciez aby poza krytycznymmi przypadkami
nie mieszac diety ketogenicznej z JEM / NIE JEM

Int J Sport Nutr Exerc Metab. 2011 Apr;21(2):97-104.
Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J.
Source

Norwegian School of Sport Sciences, Oslo, Norway.
Abstract

When weight loss (WL) is necessary, athletes are advised to accomplish it gradually, at a rate of 0.5-1 kg/wk. However, it is possible that losing 0.5 kg/wk is better than 1 kg/wk in terms of preserving lean body mass (LBM) and performance. The aim of this study was to compare changes in body composition, strength, and power during a weekly body-weight (BW) loss of 0.7% slow reduction (SR) vs. 1.4% fast reduction (FR). We hypothesized that the faster WL regimen would result in more detrimental effects on both LBM and strength-related performance. Twenty-four athletes were randomized to SR (n = 13, 24 ± 3 yr, 71.9 ± 12.7 kg) or FR (n = 11, 22 ± 5 yr, 74.8 ± 11.7 kg). They followed energy-restricted diets promoting the predetermined weekly WL. All athletes included 4 resistance-training sessions/wk in their usual training regimen. The mean times spent in intervention for SR and FR were 8.5 ± 2.2 and 5.3 ± 0.9 wk, respectively (p < .001). BW, body composition (DEXA), 1-repetition-maximum (1RM) tests, 40-m sprint, and countermovement jump were measured before and after intervention. Energy intake was reduced by 19% ± 2% and 30% ± 4% in SR and FR, respectively (p = .003). BW and fat mass decreased in both SR and FR by 5.6% ± 0.8% and 5.5% ± 0.7% (0.7% ± 0.8% vs. 1.0% ± 0.4%/wk) and 31% ± 3% and 21 ± 4%, respectively. LBM increased in SR by 2.1% ± 0.4% (p < .001), whereas it was unchanged in FR (-0.2% ± 0.7%), with significant differences between groups (p < .01). In conclusion, data from this study suggest that athletes who want to gain LBM and increase 1RM strength during a WL period combined with strength training should aim for a weekly BW loss of 0.7%.

apropos rekompozycji :)

Asian J Sports Med. 2011 Sep;2(3):127-33.
Ramadan and Its Effect on Fuel Selection during Exercise and Following Exercise Training.
Stannard SR.
Source

School of Sport and Exercise, Massey University, New Zealand.
Abstract

Fasting induces short-term physiological adaptations which spare the body's remaining carbohydrate stores and mobilize lipid stores to provide a substitute fuel for many tissues and organs, especially skeletal muscle. Rodent studies show that regular occurrence of fasting then refeeding, stimulates adaptations in muscle which make the animal better placed to withstand a further period of fasting by possessing a better ability to oxidise lipid.This review explores the research describing these adaptations, with an emphasis on Ramadan, a human model of repeated fasting/refeeding. Separately, a single bout of endurance exercise places similar metabolic stress on the body as fasting since the exercising muscle must reduce its use of carbohydrate and utilize lipid more readily as exercise progresses. Not surprisingly therefore, adaptations in muscle to repeated bouts of endurance exercise (endurance training) are similar to those seen with repeated fasting/refeeding. Superimposing the stressors of repeated fasting/refeeding and exercise training, and subsequent adaptations to the muscle and exercise response, are examined by describing the published research which has investigated the situation where athletes continue their training whilst participating in Ramadan.

CONCLUSION
Repeated fasting, then refeeding, results in adaptations which result in increased reliance upon lipid oxidation at rest and during exercise, and an increased capacity of the skeletal muscle and liver to store carbohydrate. Ramadan is an excellent human model for this dietary regime. There is strong evidence that participation in Ramadan promotes the ability of the body to better utilize lipid at rest and during exercise. If exercise training is done during Ramadan, these adaptations are more pronounced.

apropos JEM / NIE JEM pozwala na wiecej

Melduję się, po długiej redukcji zaczynam masę. Znów wracam do systemu JEM/NIE JEM. Miecho ma rosnąć a pas spadać :) Aero na czczo i jazda. Pozdrawiam