節食掉肌肉？你可能誤會了~ - 健身

先講結論

掉不掉肌肉，應該跟運動或重訓量有關，而非吃的少(節食)或間歇性斷食
節食跟間歇性斷食都可算是一種caloric restriction的型態
只是斷食強調空腹的時間要夠長，而節食強調吃的量要減少

你可以在google scholar上search "caloric restriction muscle"就會得到很多資料

我看過的幾乎都是肯定caloric restriction對人體的好處
當然我要強調，caloric restriction並非是malnutrition
仍然要吃營養新鮮的天然食物，even吃些健康輔助食品或維他命

先看這篇30年前的經典研究
Resistance weight training during caloric restriction enhances lean body
weight maintenance.

把40肥胖的女性分成4組，控制組、節食、節食加重訓、重訓
節食加重訓這組，體脂降的跟節食組一樣，但肌肉與力量跟重訓組差不多
也就是說節食加重訓，同時具備了減脂與增肌的效果。

這篇節食的方法是減少一千大卡的熱量，原本平均約2200-2500大卡
當然同時還有補充蛋白質(>=1g/kg)與一些維他命 (可參考fitness討論串)

2007年
Calorie Restriction Increases Muscle Mitochondrial Biogenesis in Healthy
Humans

36位 平均BMI28左右 37歲 實驗6個月，分成三組
控制組
Control, 100% of energy requirements
節食組
CR, 25% caloric restriction
節食加重訓
CREX, caloric restriction with exercise (CREX),12.5% CR + 12.5% increased
energy expenditure (EE)

Conclusions
The observed increase in muscle mitochondrial DNA in association with a
decrease in whole body oxygen consumption and DNA damage suggests that
caloric restriction improves mitochondrial function in young non-obese adults.

2010
Skeletal muscle autophagy and apoptosis during aging: Effects of calorie
restriction and life-long exercise

這篇屬動物研究
We investigated the effect of age on autophagy and apoptosis in plantaris
muscle of male Fischer 344 rats that were either fed ad libitum, or mild,
life-long calorie restricted (CR) alone or combined with life-long voluntary
exercise.

結論
We conclude that mild CR attenuates the age-related impairment of autophagy
in rodent skeletal muscle, which might be one of the mechanisms by which CR
attenuates age-related cellular damage and cell death in skeletal muscle in
vivo.

2004動物研究
Aging and lifelong calorie restriction result in adaptations of skeletal
muscle apoptosis repressor, apoptosis-inducing factor, X-linked inhibitor of
apoptosis, caspase-3, and caspase-12

2012動物研究
Short-Term Calorie Restriction Enhances Skeletal Muscle Stem Cell Function

2004動物研究
Early-onset calorie restriction conserves fiber number in aging rat skeletal
muscle

也不少研究是提到節食對長壽的幫助
2006
Effect of 6-Month Calorie Restriction on Biomarkers of Longevity, Metabolic
Adaptation, and Oxidative Stress in Overweight Individuals

Objective
To examine the effects of 6 months of calorie restriction, with or
without exercise, in overweight, nonobese (body mass index, 25 to <30) men
and women.

healthy, sedentary men and women (N = 48)
4 groups for 6 months
control (weight maintenance diet)
calorie restriction (25% calorie restriction of baseline energy requirements)
calorie restriction with exercise (12.5% calorie restriction plus 12.5%
increase in energy expenditure by structured exercise)
very low-calorie diet (890 kcal/d until 15% weight
reduction, followed by a weight maintenance diet).

Conclusions
Our findings suggest that 2 biomarkers of longevity (fasting
insulin level and body temperature) are decreased by prolonged calorie
restriction in humans and support the theory that metabolic rate is reduced
beyond the level expected from reduced metabolic body mass. Studies of longer
duration are required to determine if calorie restriction attenuates the
aging process in humans.

2006
Effect of Calorie Restriction With or Without Exercise on Insulin
Sensitivity, β-Cell Function, Fat Cell Size, and Ectopic Lipid in Overweight
Subjects

CONCLUSIONS—Large adipocytes lead to lipid deposition in visceral and
hepatic tissues, promoting insulin resistance. Calorie restriction by diet
alone or with exercise reverses this trend.

以下這網頁直接討論
Calorie Restriction And Muscle Loss – True or not?
http://ivannikolov.com/blog/2012/12/27/calorie-restriction-and-muscle-loss/


https://www.reddit.com/r/AdvancedFitness/comments/3uw3v9/research_review_
3_is_it_possible_to_increase/


最後題一下，大家可以去研究看看節食的一些新的研究
我並不是去推廣節食，但你認為節食就是會掉肌肉，節食就是錯，那就觀念有點舊了。

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