El cardio en ayunas no quema más

Femoral

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Este estudio lo posteo sebarc, hace un tiempo atras en otro foro, vale la pena recordarlo.

Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake

K. De Bock,1 W. Derave,1 B. O. Eijnde,1 M. K. Hesselink,2 E. Koninckx,1 A. J. Rose,3 P. Schrauwen,4 A. Bonen,5 E. A. Richter,3 and P. Hespel1 1Research Center for Exercise and Health, Department of Biomedical Kinesiology, K.U.Leuven, Belgium; 3Copenhagen Muscle Research Centre, Institute of Exercise and Sports Sciences, University of Copenhagen, Copenhagen, Denmark; 2Department of Movement Sciences and 4Department of Human Biology, NUTRIM, Maastricht University, The Netherlands; 5Department of Human Health and Nutritional Sciences, University of Guelph, Canada
Submitted 9 November 2007 ; accepted in final form 31 January 2008

Skeletal muscle gene response to exercise depends on nutritional status during and after exercise, but it is unknown whether muscle adaptations to endurance training are affected by nutritional status during training sessions. Therefore, this study investigated the effect of an endurance training program (6 wk, 3 day/wk, 1–2 h, 75% of peak O2) in moderately active males. They trained in the fasted (F; n = 10) or carbohydrate-fed state (CHO; n = 10) while receiving a standardized diet [65 percent of total energy intake (En) from carbohydrates, 20%En fat, 15%En protein]. Before and after the training period, substrate use during a 2-h exercise bout was determined. During these experimental sessions, all subjects were in a fed condition and received extra carbohydrates (1 g·kg body wt–1 ·h–1). Peak O2 (+7%), succinate dehydrogenase activity, GLUT4, and hexokinase II content were similarly increased between F and CHO. Fatty acid binding protein (FABPm) content increased significantly in F (P = 0.007). Intramyocellular triglyceride content (IMCL) remained unchanged in both groups. After training, pre-exercise glycogen content was higher in CHO (545 ± 19 mmol/kg dry wt; P = 0.02), but not in F (434 ± 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04). Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training. Thus short-term training elicits similar adaptations in peak O2 whether carried out in the fasted or carbohydrate-fed state. Although there was a decrease in exercise-induced glycogen breakdown and an increase in proteins involved in fat handling after fasting training, fat oxidation during exercise with carbohydrate intake was not changed.
 
Bien, el cardio en ayunas, en términos de oxidación de grasa, es el mismo que con comida pre-entreno, y queda supeditado siempre a la dieta. Pero (copio y pego):

When compared with exercise when fed carbohydrates, it is well known that exercise in the fasted state results in lower plasma insulin and higher plasma epinephrine level (16, 20) and thus increases the proportion of ATP production from FA oxidation.

In conclusion, the current study for the first time shows that adaptations to short-term endurance training in the fasted state are largely similar to training in the carbohydrate-fed state. Still, training-induced upregulation of fat transporter protein content was completely inhibited in CHO. Furthermore, although training in the fasted state did not result in increased rate of fat oxidation during exercise with carbohydrate intake, glycogen breakdown was lower when compared with CHO. Further studies must investigate whether this glycogen sparing action is beneficial for endurance performance.


No sólo se equipara la oxidación de grasa entre un entreno en ayunas y otro con CH de por medio, si no que en el entreno en ayunas, el bajón de glucógenos es de casi la mitad, los niveles de insulina más bajos y los de epinefrina más altos, y la producción de ATP mayor.

No todo es blanco o negro.

El fulltext de ese artículo, aquí:
Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake -- De Bock et al. 104 (4): 1045 -- Journal of Applied Physiology
 
traducir porque yo no me entero ni papa...

Así a lo rápido (no esperéis buena ortografía, que llevo prisa xD):

La respuesta de los genes del músculo esqueletico al ejercicio depende del estado nutricional antes y después del ejercicio pero es desconocido qué adaptaciones musculares al entrenamiento de resistencia son afectadas por el estado nutricional durante las sesiones de entrenamiento.

Este estudio ha investigado el efecto del entrenamiento de resistencia (6wk, 3day/wk, 1-2h, 75% of peak O2 = 6 semanas, 3 dias/semana, 1-2 horas al 75% del máximo de O2) en hombres moderadamente activos. Ellos han entrenado en ayunas (F; n = 10) o alimentados con carbohidratos (CHO; n = 10) mientras han recibido una dieta estándar (65% HC / 20% grasa / 15% Proteína... Nota mía: para mi gusto eso de estándar... "ejem" xD)

Antes y después del periodo de entrenamiento, el uso de substratos (NdT: de energía) durante las 2 horas de ejercicio ha sido determinado. Durante estas sesiones todos los sujetos han sido alimentados y recibieron HC extras (1 g·kg body wt–1 ·h–1 ... NdT: creo que se refiere a 1 gramo por kg de peso corporal * altura (h) -1... pero a saber).

Se han observado aumentos de O2 (+7%), "succinate dehydrogenase activity, GLUT4, and hexokinase II" incrementados de forma similar tanto en el grupo F como en el CHO. El contenido de "Fatty acid binding protein (FABPm)" aumento significativamente en F (P = 0.007).

El contenido de triglicéridos dentro de las celulas (IMCL) se mantuvo sin cambios en ambos grupos.

"After training, pre-exercise glycogen content was higher in CHO (545 ± 19 mmol/kg dry wt; P = 0.02), but not in F (434 ± 32 mmol/kg dry wt; P = 0.23). For a given initial glycogen content, F blunted exercise-induced glycogen breakdown when compared with CHO (P = 0.04). Neither IMCL breakdown (P = 0.23) nor fat oxidation rates during exercise were altered by training."

Después del ejercicio, el glucogeno pre-ejercicio fue mayor en el grupo de CHO pero no en F. Y lo interesante: ni IMCL ni el ratio de oxidación de grasas fue alterado por el ejercicio.

Resumen rápido y opinión propia:

Creo que el estudio no es muy apropiado por el detalle de que son 1-2 horas de cardio. Algo que muchos de por aquí no hacemos... ni en toda la semana.

Sin embargo viene a decir (o quiero al menos entender esto) algo que ya se ha dicho por aquí en otros artículos: que el entrenamiento de resistencia (horas de cardio) al final nos hace más eficientes para quemar grasas... y más eficiente me temo que significa "mejor adaptados a conservarlas" para nuestro cuerpo...

Y como indica Javirex si bien se equiparan: en ayunas se conserva mejor el glucogeno, se mantiene la insulina más baja y la producción de epinefrina (adrenalina) y ATP (energía) es mayor.
 
Última edición:
+1 En cristiano por favor.

Effectus in disciplina publica in ieiunaverunt responsa per metabolic Exercitationes attractio Spermatophyta

De K. Bock, W. I Derave, BO I Eijnde, MK I Hesselink, E. II Koninckx, AJ I Rose III Schrauwen P., A. IV Bonen, Richter V EA, III, P. I Hespel gymnasium 1Research Center salutis, Department of Biomedical Kinesiology, KULeuven, Belgium; Research Centre Muscle 3Copenhagen Institute Sports laboris Sciences, University of Copenhagen, Copenhagen, Denmark, motus 2Department Scientiarum humanae 4Department biologiae NUTRIM, Traiectum Academia, Netherlands ; 5Department Valetudo humanae nutritionales Sciences, University of Guelph, Canada
Submitted November MMVII IX acceptus in ultimam formam MMVIII January XXXI

Skeletales musculus gene responsio dependet exercere diebus et status nutritionis exercitationi, sed nescitur an patientiam musculus disciplina referendo affici per disciplinam status nutritionis sessions. Propterea haec investiganda studio effectus disciplina patientiae Program (VI wk, III REDEMPTOR wk 1-2 H apicem LXXV% of O2) in active moderate viri. Et ieiunaverunt docti (F n = X) vel civitas SATUR Angiospermae (Cho N = X) dum accepisset cibum mensuris [total sentio LXV attractio ui (en) from Templars% En XX pingues XV En% protein]. Ante Divinum disciplina temporibus usus Tempore substrate-H II decrevisset praedura exercere. Dum haec experimental sessions omnes subditos in statu accepit pascebant extra Templars (kg · g I Rattus-I Corpus · H-I). O2 Peak (VII%) succinate dehydrogenase actio GLUT4 et erant contenti hexokinase II augeri similiter inter F Cho. Fatty acid binding protein (FABPm) aucta insigniter in content F (P = 0.007). Intramyocellular content triglyceride (IMCL) mutatus in utrisque. Post exercitationem exercitationem pre-content was glycogen Cho altius (XIX ± DXLV mmol / kg Rattus arida, P = 0.02), non in F (XXXII CDXXXIV ± mmol / kg Rattus arida, P = 0.23). Nam datis content glycogen F-obtusis induci glycogen exercitationem prae DEFECTIO Cho (P = 0.04). DEFECTIO nec IMCL (P = 0.23) oxidatio rates nec adipem exercere varietur per arte. Hæc brevis institutio elicit similis term in vertice referendo sive O2 peragitur vel Angiospermae est ieiunaverunt SATUR status. Quamuis exercere decrementum glycogen-DEFECTIO induci et incrementum proteinorum tractatus pinguis expers ieiunans disciplina per pinguia Exercitationes oxidatio Angiospermae attractio est mutata.
 
todo en ingles ponen jajaja


yo probe 1 semana correr en ayunas y es exactamente lo mismo que correr despues de los fierros...es mas en ayunas estas todo el dia cansado,es mejor hacer cardio despues de una rutina de musculacion
 
Effectus in disciplina publica in ieiunaverunt responsa per metabolic Exercitationes attractio Spermatophyta

De K. Bock, W. I Derave, BO I Eijnde, MK I Hesselink, E. II Koninckx, AJ I Rose III Schrauwen P., A. IV Bonen, Richter V EA, III, P. I Hespel gymnasium 1Research Center salutis, Department of Biomedical Kinesiology, KULeuven, Belgium; Research Centre Muscle 3Copenhagen Institute Sports laboris Sciences, University of Copenhagen, Copenhagen, Denmark, motus 2Department Scientiarum humanae 4Department biologiae NUTRIM, Traiectum Academia, Netherlands ; 5Department Valetudo humanae nutritionales Sciences, University of Guelph, Canada
Submitted November MMVII IX acceptus in ultimam formam MMVIII January XXXI

Skeletales musculus gene responsio dependet exercere diebus et status nutritionis exercitationi, sed nescitur an patientiam musculus disciplina referendo affici per disciplinam status nutritionis sessions. Propterea haec investiganda studio effectus disciplina patientiae Program (VI wk, III REDEMPTOR wk 1-2 H apicem LXXV% of O2) in active moderate viri. Et ieiunaverunt docti (F n = X) vel civitas SATUR Angiospermae (Cho N = X) dum accepisset cibum mensuris [total sentio LXV attractio ui (en) from Templars% En XX pingues XV En% protein]. Ante Divinum disciplina temporibus usus Tempore substrate-H II decrevisset praedura exercere. Dum haec experimental sessions omnes subditos in statu accepit pascebant extra Templars (kg · g I Rattus-I Corpus · H-I). O2 Peak (VII%) succinate dehydrogenase actio GLUT4 et erant contenti hexokinase II augeri similiter inter F Cho. Fatty acid binding protein (FABPm) aucta insigniter in content F (P = 0.007). Intramyocellular content triglyceride (IMCL) mutatus in utrisque. Post exercitationem exercitationem pre-content was glycogen Cho altius (XIX ± DXLV mmol / kg Rattus arida, P = 0.02), non in F (XXXII CDXXXIV ± mmol / kg Rattus arida, P = 0.23). Nam datis content glycogen F-obtusis induci glycogen exercitationem prae DEFECTIO Cho (P = 0.04). DEFECTIO nec IMCL (P = 0.23) oxidatio rates nec adipem exercere varietur per arte. Hæc brevis institutio elicit similis term in vertice referendo sive O2 peragitur vel Angiospermae est ieiunaverunt SATUR status. Quamuis exercere decrementum glycogen-DEFECTIO induci et incrementum proteinorum tractatus pinguis expers ieiunans disciplina per pinguia Exercitationes oxidatio Angiospermae attractio est mutata.

Muy bueno.
 
genial!
 
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