ELAE Coaching Podcast ELAE Coaching

In unserer aktuellen Podcastfolge geht es um das Thema Koffein. Ist es wirklich so ungesund und macht es uns kaputt oder ist es doch ungefährlich? Dieser Frage und dem Nutzen von Koffein gehen wir auf den Grund.

Quellen:
Bhaktha, G., Nayak, B. S., Mayya, S. & Shantaram, M., 2015. Relationship of Caffeine with Adiponectin and Blood Sugar Levels in Subjects with and without Diabetes. Journal of Clinical and Diagnostic Research, January, 9(1), pp. BC01-BC03.
Daly, J. W., Holmen, J. & Fredholm, B. B., 1998. Is caffeine addictive? The most widely used psychoactive substance in the world affects same parts of the brain as cocaine.. Lakartidningen, 16 December, 95(51-52), pp. 5878-83.
Ding, M. et al., 2014. Caffeinated and Decaffeinated Coffee Consumption and Risk of Type 2 Diabetes: A Systematic Review and a Dose-Response Meta-analysis. Diabetes Care, February, 37(2), pp. 569-586.
Floegel, A. et al., 2012. Coffee consumption and risk of chronic disease in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Germany study.. American Journal of Clinical Nutrition, April, 95(4), pp. 901-8.
Hogervorst, E. et al., 2008. Caffeine improves physical and cognitive performance during exhaustive exercise.. Medicine and Science in Sports and Exercise, October, 40(10), pp. 1841-51.
Imatoh, T. et al., 2011. Coffee consumption but not green tea consumption is associated with adiponectin levels in Japanese males. European Journal of Nutrition, June, 50(4), pp. 279-84.
Kempf, K. et al., 2010. Effects of coffee consumption on subclinical inflammation and other risk factors for type 2 diabetes: a clinical trial.. American Journal of Clinical Nutrition, April, 91(4), pp. 950-7.
Li, S., Shin, H. J., Ding, E. L. & van Dam, R. M., 2009. Adiponectin Levels and Risk of Type 2 Diabetes - A Systematic Review and Meta-analysis. JAMA, 8 July, 302(2), pp. 179-188.
Nurminen, M. L., Nittynen, L., Korpela, R. & Vapaatalo, H., 1999. Coffee, caffeine and blood pressure: a critical review.. European Journal of Clinical Nutrition, November, 53(11), pp. 831-9.
Satel, S., 2006. Is caffeine addictive? - a review of the literature.. American Journal of Drug and Alcohol Abuse, 32(4), pp. 493-502.

In letzter Zeit hat ein relativ neuer Trend seinen Weg in die Fitnessszene gefunden, das sogenannte Intermittent Fasting – oder auf Deutsch: Intermittierendes Fasten. Wir gehen auf die Vor- und Nachteile des Intermittent Fasting ein und erklären wie es funktioniert und für wen es Sinn machen kann Intermittent Fasting zu nutzen.

Quellen:
Adechian, S. et al., 2012. Protein feeding pattern, casein feeding, or milk-soluble protein feeding did not change the evolution of body composition during a short-term weight loss program. American Journal of Physiology - Endocrinology and Metabolism, 15 October, 303(8), pp. 973-982.
Adlouni, A. et al., 1997. Fasting during Ramadan induces a marked increase in high-density lipoprotein cholesterol and decrease in low-density lipoprotein cholesterol.. Annals of Nutrition & Metabolism, 1 January, 41(4), pp. 242-249.
Anson, M. R. et al., 2003. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to injury from calorie intake. Proceedings of the National Academy of Sciences of the United States of America, 13 May, 100(10), pp. 6216-6220.
Arnal, M.-A.et al., 2000. Protein Feeding Pattern Does Not Affect Protein Retention in Young Women1. The Journal of Nutrition, 1 July, 130(7), pp. 1700-1704.
Atherton, P. J. et al., 2010. Muscle full effect after oral protein: time-dependent concordance and discordance between human muscle protein synthesis and mTORC1 signaling. American Journal of Clinical Nutrition, November, 92(5), pp. 1080-1088.
Martin, B., Mattson, M. P. & Maudsley, S., 2006. Caloric restriction and intermittent fasting: Two potential diets for successful brain aging. Ageing Research Reviews, August, 5(3), pp. 332-353.
Moro, T. et al., 2016. Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 13 October, 14(1), pp. 1-10.
Schoenfeld, B. J., Aragon, A. A. & Krieger, J. W., 2013. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 3 December, 10(1), p. 1.
Wan, R., Camandola, S. & Mattson, M. P., 2003. Intermittent fasting and dietary supplementation with 2-deoxy-D-glucose improve functional and metabolic cardiovascular risk factors in rats. The FASEB Journal, June, 17(9), pp. 1133-1134.
World Health Organization, 2017. Cardiovascular diseases (CVDs). [Online]
Available at: http://www.who.int/mediacentre/factsheets/fs317/en/
[Zugriff am 26 September 2017].

Das sehr häufig verwendete Nahrungsergänzungsmittel BCAA hat nun wieder einen besonderen Hype in der Fitness und Bodybuildingszene erfahren, daher stellen wir uns die Frage ob dieser Hype gerechtfertigt ist oder ob BCAA-Produkte doch wieder nur unnötige Supplemente sind.

Quellen:
Churchward-Venne, T. A. et al., 2012. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. Journal of Physiology, June, 590(11), pp. 2751-2765.
Jackman, S. R. et al., 2017. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology, 7 June.8(390).
Karlsson, H. K. R. et al., 2004. Branched-chain amino acids increase p70S6k phosphorylation in human skeletal muscle after resistance exercise. American Journal of Physiology - Endocrinology and Metabolism, 10 Junge, 287(1), pp. E1-E7.
Moberg, M. et al., 2014. Absence of leucine in an essential amino acid supplement reduces activation of mTORC1 signalling following resistance exercise in young females. Journal of Applied Physiology: Nutrition and Metabolism, 39(2), pp. 183-194.
Sharp, C. P. M. & Pearson, D. R., 2010. Amino Acid Supplements and Recovery from High-Intensity Resistance Training. Journal of Strength & Conditioning Research, April, 24(4), pp. 1125-1130.
Witard, O. C. et al., 2014. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, January, 99(1), pp. 86-95.

Hast du schon einmal überlegt mit dem Powerlifting anzufangen? Wenn du nicht weißt, wie man für das Powerlifting trainiert und was wichtig ist dann bietet dir Jim Wendler mit seinem 5/3/1 eine Methode um ganz einfach einzusteigen. Doch ist diese Methode auch sinnvoll und wissenschaftlich fundiert?

Blog zum Podcast: https://www.elaecoaching.de/2017/09/17/wendler-5-3-1-ein-guter-einstieg-in-das-powerlifting/

Im aktuellen Podcast machen wir einen ausführlichen Supplement Check zu Glutamin! Ob Glutamin sinnvoll ist für Sportler oder ob ihr zukünftig lieber eure Finger von Glutamin lassen solltet erfahrt ihr hier. Wünscht ihr euch noch weitere Supplement Checks? Und, wenn ja zu welchen Supplements? Lasst es uns in den Kommentaren wissen!

Quellen:
Babij, P., Matthews, S. M. & Rennie, M. J., 1983. Changes in blood ammonia, lactate and amino acids in relation to workload during bicycle ergometer exercise in man.. European Journal of Applied Physiology and Occupational Physiology, Issue 50(3), pp. 405-11.
Candow, D. G. et al., 2001. Effect of glutamine supplementation combined with resistance training in young adults.. European Journal of Applied Physiology, December, Issue 86(2), pp. 142-9.
Cury-Boaventura, M. F. et al., 2008. Effects of exercise on leukocyte death: prevention by hydrolyzed whey protein enriched with glutamine dipeptide.. European Journal of Applied Physiology, June, Issue 103(3), pp. 289-94.
Institute of Medicine's Food and Nutrition Board, n.d. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. [Online]
Available at: http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-reports
[Accessed 3 September 2017].
Lacey, J. M. & Wilmore, D. W., 1990. Is glutamine a conditionally essential amino acid?. Nutrition Reviews, August, Issue 48(8), pp. 297-309.
Low, S. Y., Rennie, M. J. & Taylor, P. M., 1996. Modulation of glycogen synthesis in rat skeletal muscle by changes in cell volume.. The Journal of Physiology, 1 September, Issue 495(2), pp. 299-303.
Parry-Billings, M. et al., 1992. Plasma amino acid concentrations in the overtraining syndrome: possible effects on the immune system.. Medicine and Science in Sports and Exercise, December, Issue 24(12), pp. 1353-8.
Rennie, M. J. et al., 1981. Effect of exercise on protein turnover in man.. Clinical Science, November, Issue 61(5), pp. 627-39.
Robson, P. J. et al., 1999. Effects of exercise intensity, duration and recovery on in vitro neutrophil function in male athletes.. International Journal of Sports Medicine, February, Issue 20(2), pp. 128-35.
Welbourne, T. C., 1995. Increased plasma bicarbonate and growth hormone after an oral glutamine load.. The American Journal of Clinical Nutrition, May, Issue 61(5), pp. 1058-61.
Wilkinson, S. B., Kim, P. L., Armstrong, D. & Philips, S. M., 2006. Addition of glutamine to essential amino acids and carbohydrate does not enhance anabolism in young human males following exercise.. Applied Physiology, Nutrition, and Metabolism, October, Issue 31(5), pp. 518-29.

In unsere aktuellen Podcastfolge geht es um das Thema Autoregulation und ganz besonders um die Frage: Wie wende ich diese im Training an? Wir erklären eine ganz spezielle Anwendungsform der Autoregulation nach dem Modell von Mike Tuchscherer.

Quelle:
Tuchscherer, M. RTS Manual