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תזונה ותוספים מה לאכול, מתי ולמה, תפריטים,אילו תוספי מזון מתאימים ועוד.. |
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הגדרות אשכול | אפשרויות הצגת נושא |
20-04-07, 19:54 | #1 |
Banned
תאריך הצטרפות: Nov 2005
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צמחונים Vs אוכלי בשר
לקוח מתוך הספר W.Bink - Muscle Building Nutrition, מאוד מעניין!
אשמח לשמוע תגובות, הערות והארות לגבי המאמר :] Vegetarians vs. meat eaters: The debate continues… If there is one topic that gets people in the sports nutrition arena hot under the collar, is the age old vegetarian versus meat eater debate. In particular, the debate is focused on whether or not vegetarian diets are equivalent and adequate to diets that include meat when it comes to adding muscle mass. Outlining the entire debate of both sides of the fence is beyond the scope of this little side bar. I am going to stick to the debate regarding veggie diet vs. meat containing changes in muscle mass rather than the larger picture of whether or not vegetarian diets are inherently healthier than diets that contain meat and vise versa. In a nut shell, vegetarians maintain that meat is not essential for building muscle and a diet of mixing complimentary foods such as beans and rice is adequate. Lacto-ovo vegetarians (vegetarians that include milk products and eggs) further maintain that the inclusion of milk and eggs, being highly bio available complete proteins, is more than adequate for athletes trying to build muscle and maintain peak performance. On the omnivore side (omnivore meaning people that eat a wide variety of foods including meat) maintain meats such as chicken, beef and others are by nature more anabolic for a variety of reasons. So who is right? This debate has not been adequately looked at in the research but we do have some data that lends credence to the omnivore’s position. For example, several studies have found that meat containing diets are superior for testosterone production than strict vegetarian diets. As most people know, testosterone is an essential hormone for increasing and maintaining muscle mass while keeping bodyfat low. It’s also essential for libido and mood in both sexes, but particularly important for men. One recent study called, “Effects of an omnivorous diet compared with a lacto-ovo vegetarian diet on resistance-training-induced changes in body composition and skeletal muscle in older men” looked directly at this debate (Campbell, W.W., 1999). The researchers wanted to find out if an omnivorous (meat-containing) diet was superior to a lacto-ovo diet on the retention of muscle mass of older men put on a weight training routine. Nineteen men aged 51-69 years old were enrolled in the study that ran 12 weeks. 9 men ate their normal meat containing (omnivorous) diet, providing 50% of total dietary protein from meat sources such as pork, chicken, fish and beef. Another 10 men followed a lacto-ovo type vegetarian diet for the duration of the study with both groups following a weight training schedule. The study found that although the strength increases between groups were roughly the same, they found whole-body changes in skeletal muscle size differed significantly between groups. The study found whole-body muscle mass increasing in the omnivorous group while actually decreasing in the lacto-ovo group. Apparently, the meat eaters gained muscle over the 12 weeks while the lacto-ovo eaters lost muscle mass. Ouch! The authors concluded that, " consumption of a meat-containing diet contributed to greater gains in fat-free mass and skeletal muscle mass with resistance training in older men than did an a lacto-ovo diet. is it a slam dunk against the vegetarian diet as it relates to the claim that is just as good as a meat containing diet for increasing muscle mass? No, but it does lend a small measure of proof that for optimal levels of anabolic (muscle building) hormones and increases in muscle mass, omnivorous diets may have an edge. More research is clearly needed to confirm the theory however. Truth be known, my bet would be in favor of the omnivorous diet if optimal muscle mass is the goal. However, there is still some debate over which of the two diets is healthier and that has to be factored into peoples’ choices as to which diet is best suited for them. למי שאין כוח לקרוא הכל שיקרא את המודגש. |
20-04-07, 19:56 | #2 |
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צמחוני אולי , טבעוני לא.
עריכה: המחקר הזה מוזר , ביל פרל היה לקטו-אובו והוא לא היה קטן בתקופה שלא היה חומרים סינטתיים ותוספים בכלל........... וגם גנטיקה וכל זה לא היה מטבטא הרבה כי מי כבר היה מתאמן אז? אם כי כל המחקרים האלה אני לוקח אותם בערבון מוגבל גם אלה שלטובת מה שאני מאמין בו.(היה מחקר לדוגמה שאומרים שגברים שאכלו את רוב השומן שלהם מדגים כמעט ואיפסו את ספירת הזרע שלהם) וגם זה לא לעוד הרבה זמן , יפתחו אוכל שהו "כמו בשר" ומכיל את כל הcla וכל זה (לא סויה נ.ב מאמר יפה.
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20-04-07, 19:57 | #3 | |
Banned
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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ציטוט:
אם יש לך איזה תוסף שאתה רוצה לדעת עליו תגיד לי אני אביא לך את המאמר עליו. או שפשוט תוריד את הספר. |
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20-04-07, 19:59 | #4 |
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פאניק חזרת כבר להתאמן..?
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20-04-07, 20:00 | #5 | |
Banned
תאריך הצטרפות: Nov 2005
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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ציטוט:
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20-04-07, 20:01 | #6 |
Banned
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20-04-07, 20:01 | #7 |
חבר ותיק
תאריך הצטרפות: Oct 2005
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אהם , התוסף המאגניב הזה:
http://www.best-bodybuilding-supplem...pplements.html וג'ינסנג :\ נזרנוי תודה רבה על הספר.. אה ונזכרתי מעניין עם יש שמה מידע על שום ושיבולת שועל וההשפעה על טסטוסטרון כי הרבה אומרים שכן וגוגל אומר שכן אני רק רוצה לדעת למה. THX
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20-04-07, 20:02 | #8 |
חבר VIP - חבר יהלום
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חחחח זה לא הספר
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תוספי תזונה אבקת חלבון ישראלבודי תוספי תזונה לספורטאים במחירים הזולים ביותר בישראל. תוספי תזונה במשלוח מהיר לבית הלקוח סינטרקס סיינטרקס |
20-04-07, 20:02 | #9 |
הושעה
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סקיפ לאקור הוא אחד החרטטנים...
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לא אוהבים בפורום ישראלבודי אנשים לא חטובים למרות שתהליך חיטוב הוא חיוני לפיתוח גוף | בריאות חדר כושר תל אביב | חדר כושר חיפה | מועדון כושר | חדר כושר חדר כושר רמת גן |
20-04-07, 20:02 | #10 | |
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ציטוט:
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20-04-07, 20:02 | #11 | |
Banned
תאריך הצטרפות: Nov 2005
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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ציטוט:
הספר הזה הוא חתיכת ספר של בנאדם קקמייקה |
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20-04-07, 20:04 | #12 | |
Banned
תאריך הצטרפות: Nov 2005
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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ציטוט:
Ginseng Ginseng has been used in the Orient for centuries as an “adaptogenic” plant based supplement. The concept of an adaptogen basically means that it helps the body adapt to higher levels of stress. The ailments Ginseng is claimed to treat range from nervous disorders, anemia, poor libido, wakefulness, forgetfulness and confusion, nausea, chronic fatigue and angina, to name a few. Exactly how ginseng supposedly accomplishes all this is unclear and still being investigated. In animals, ginseng appears to have positive effects on the cardiovascular system, central nervous system, endocrine system, metabolism, and immune system. However, several recent reviews that examined the data on ginseng concluded, that while studies with animals show that ginseng (or its active components) may have positive effects on health and performance, there is generally a lack of controlled research demonstrating the ability of ginseng to improve performance in humans. The general consensus regarding the effects of ginseng in humans is that most studies suffer from methodological problems such as inadequate sample size and lack of double blind, control and placebo designs. However, Germany’s Commission E, which is responsible for developing guidelines for herbs, has found that ginseng is useful for a wide variety of problems, such as fatigue and improving mental concentration. Europeans seem to have a much better handle on the uses of ginseng than the US. To the reader, the above may seem confusing or contradictory. The reason for the contradictory information may be due in part to the type of ginseng being used, the quality of the ginseng being used, the amount of the ginseng used, and the aforementioned study design problems. For example, there is American ginseng, Indian Ginseng, Siberian ginseng and Korean ginseng, all reported to have different effects. Also, many ginsengs on the market are known to be lacking in the active ingredient in ginseng, known as “ginsenosides.” One study found that over 85% of ginseng products on the shelves contained virtually no gensenosides. This makes ginseng something of a confusing supplement for athletes, but not a supplement without potential merit. By some accounts with users, ginseng seems to increase stamina, concentration and resistance to stress, as well and improvements in endurance. One recent study found 350mg of ginseng extract improved the reaction time (psychomotor performance) of soccer players over a six week period. Some studies have found ginseng has powerful anti-cancer and anti-oxidants properties as well as an ability to improve blood sugar metabolism. One recent study found ginseng was able to treat some men with erectile dysfunction! This may be due to ginseng being possibly able to effect nitric Oxide (NO) production in men, as NO is essential for obtaining an erection. The use of ginseng continues to grow with current sales estimated to be approximately 300 million dollars annually. There is clearly a need for research dealing with the efficacy of ginseng. This research needs to take into account basic, fundamental design considerations if there is to be any hope of establishing whether or not ginseng actually has a place in an athletes supplements regimen. It’s hard to imagine a billion Chinese could be totally wrong about ginseng however... What is the optimal dose? Different extracts contain differing amounts of the active ingredients. Different products contain different doses. General recommendations are commonly 50-100mg per day of an extract containing at least 7%-10% ginsenosides 2-3 times per day. Some experimentation may be needed however. What about building muscle? There is not a drop of solid data to support such a use for ginseng. So, an athlete looking to build muscle or increase performance, ginseng gets a thumb's down. Vogler, B.K., M. H. Pittler and E. Ernst. "The efficacy of ginseng. A systematic review of randomized clinical trials," Eur. Jour. Clin. Pharmacol. 55/8 (1999), p. 567-75. Bahrke, M.S. and W. P. Morgan. "Evaluation of the ergogenic properties of ginseng," Sports Medicine Oct.18/4 (1994), p. 229-48. Bahrke, M.S. and W. R. Morgan. "Evaluation of the ergogenic properties of ginseng: an update," Sports Medicine 29/2 (2000), p. 113-33. Sotaniemi, E.A., E. Haapakoski and A. Rautio. "Ginseng therapy in non-insulindependent diabetic patients," Diabetes Care 18/10 (1995), p. 1373-5. Ong, Y. C. and E. L. Yong. "Panax (ginseng)--panacea or placebo?" Ann. Acad. Med. [Singapore] 29/1 (2000), p. 42-6. Ziemba, A.W. and J. Chmura, et al. "Ginseng treatment improves psychomotor performance at rest and during graded exercise in young athletes," Int. Jour. Sport Nutr. 9/4 (1999), p. 371-7. |
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20-04-07, 20:05 | #13 | |
Banned
תאריך הצטרפות: Nov 2005
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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ציטוט:
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20-04-07, 20:12 | #14 |
IsraelBody VIP - חבר יהלום
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לא יודע מה להגיד לך לגבי המאמר הזה, נראה לי דיי קשקוש.
לא שאני נגד אכילת בשר, חס וחלילה אני בדיוק ברעיון של לטחון את כל הבשר כמה שאפשר כל עוד אפשר, אבל חוץ מחוסר ברזל, אני לא מבין איך זה הגיוני שאי אפשר פשוט להסתדר עם מוצרי חלב. |
20-04-07, 20:13 | #15 |
Banned
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אופס, סליחה טעות שלי, השם די דומה
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20-04-07, 20:15 | #16 | |
Banned
תאריך הצטרפות: Nov 2005
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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20-04-07, 20:15 | #17 | |
חבר פעיל
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ציטוט:
ד"א ראיתי בפוסט אחר שאמרת משהו כמו "הייתי כותב יותר אבל יגידו שזה בשביל vip..." מה נעלבת תגיד לי? פאניק, תודה על המחקר. |
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20-04-07, 20:16 | #18 | |
IsraelBody VIP - חבר יהלום
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20-04-07, 20:17 | #19 | |
Banned
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עוסק ב:: חייל בסדיר, מילואימניק בטיב טעם.
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ציטוט:
הוא התכוון שלטבעונים יהיה מאוד קשה לפתח גוף [ככה לפחות אני הבנתי] מכיוון שאין להם בכלל מוצרים לחלבון מלא מהחי. |
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20-04-07, 20:18 | #20 | |
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ציטוט:
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People who say it cannot be done should not interrupt those
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