節食一定掉肌肉？ - 健身

節食一定掉肌肉？ 原則可能是如此，但節食再加上重訓呢？

i'm sorry，答案可能不是如你想的那樣。來看下列的研究，看是不是肌肉掉光光。

http://cristivlad.com/resistance-training-under-caloric-
restriction-enhances-muscle-maintenance/

原文。不用錢。
http://ajcn.nutrition.org/content/47/1/19.full.pdf+html


Resistance Training under Caloric Restriction Enhances Muscle Maintenance

受試者
40 obese women, randomly assigned to four different groups

四組
控制組 control (C)
節食組 diet without exercise (DO)
節食加重訓組 diet + weight training (DPE)
重訓組 weight training without diet (EO)

時間
8-week weight-loss study

節食餐
Subjects' baseline energy requirements were calculated at 2,200-2,500 kcals
per day and then reduced by 1,000 kcals for the calorie restricted groups.

重訓菜單
As for the exercising protocol, the subjects from EO and DPE had to do
resistance training 3 times a week. Each session included:

– bench press
– inverse leg press
– lateral pulldown
– biceps curls
– triceps extension
– calf raises
– leg extension
– hamstring curl

They had to do 3 sets of each exercise: the first 2 sets consisting of 10
repetitions, while the last set required doing repetitions to failure. Once
the subjects were able to complete more than 12 repetitions in the third set,
resistance (load) had to be increased. I suspect they were shooting for
anaerobic training.

結論

請看連結裡的圖示，有用紅筆圈起來

控制組什麼都沒啥變

節食組瘦了4-5kg，但也確掉了1kg肌肉

重訓組體重沒啥變，肌肉成長了1kg

最精采的節食加重訓組呢？
體脂掉最多，但肌肉卻沒啥動，還稍微增加了一點點
也就是說跟節食組比，肌肉沒掉
跟重訓組比，卻減了很多脂肪，可以說同時結合了這兩組的優點
而且節食加重訓組的力量跟純重訓組也差不多，都提升了一些，比控制組跟節食組高


筆者最後也有提到
Had these subjects have their dietary protocol optimized away from a
high-carb regimen, I suspect results would've been even more significant.

What I am eager to see is studies conducted on healthy lean adult subjects
following a well formulated low calorie high-fat (60%-70%), low protein
(15%-25%), very-low-carb (10-15%) ketogenic protocol (keto-adapted would be
even better) doing resistance weight training in comparison with other
significantly different protocols.

似乎暗示生同或低碳飲食的效果會更不一樣。


有人認為我是節食加重訓，ok有這樣的研究，不掉肌肉有很意外嗎？



很有趣的是這段，筆者說.....
Caloric restriction is uncool. It usually leads to increased hunger, bad
mood, and cold limbs among others (not if you're keto-adapted). Plus, the
power of the supplement industry and bro-science were almost always dictating
the trend. If you don’t train 3-4 times a week 1-2 hours every session and
if you don’t consume a ton of protein, you will lose muscle and you will die
(please excuse my sarcasm).
哈哈，真的滿好笑的。

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