09/22/2009
post work out meal
(7 Comments)
llulko's Blogs
Sleep and metabolism
Sleep and metabolism
by Helen Kollias/precisionnurtion.com
Sleep helps control our metabolism and energy balance. Surprised?
Lack of sleep causes havoc in your body. You get hungrier when you’re tired, because hunger-regulating hormones that tell you to eat go up (ghrelin) and ones that tell you to stop eating go down (leptin) (1).
Lack of sleep also messes up something we all have, called the “hypothalamic-pituitary-adrenal axis”, or HPA for short. It’s not a physical thing like your biceps, but a chain of events that starts at your hypothalamus, an almond-sized part of your brain.
Your hypothalamus is not happy when it hasn’t gotten enough rest and squirts out a bunch of cortico-releasing hormone (CRH) that tells your pituitary gland (another part of your brain) to release — guess what? Corticotropin (aka adrenocorticotropic hormone, ACTH). This tells your adrenals (andrenal cortex) to make a bunch of cortisol. Cortisol does a bunch of things like breaking down protein and increasing blood glucose.
Study
Study that examines whether more sleep means more fat loss (or whether not enough sleep hinders fat loss) when you’re dieting.
click the link below to read more about the study
http://www.precisionnutrition.com/sleep-prevents-ffm-loss
Conclusion
There are 3 main findings in this study:
1. Eating 1450 kcal/day for 14 days leads to weight loss, about 3 kg; regardless of sleep patterns.
2. Sleeping more (7 hours 25 minutes) leads to more fat loss (0.8 kg more) than sleeping less (5 hours 14 minutes).
3. Sleeping more reduces loss of fat-free mass (losing 0.9kg less and lower RQ)
4. Eating 1450 kcal/day for 14 days messes up your metabolism. After 14 days volunteers’ BMR dropped from 2140 kcal/day to 1391 kcal/day or 1505 kcal/day for the sleep-deprived and rested groups.
If you ever needed a reason to throw out your scale and dump fad dieting, this study is it.
Both conditions lost the same amount of weight, but the rested folks lost 60% more fat compared to the sleep-deprived group. More weight lost does not mean more fat lost.
More sleep means more fat loss, though I’m sure there’s a limit to this, so don’t think you can sleep 20 hours a day and watch the pounds melt away.
Losing a lot of weight quickly is not good. Sleeping a lot can help limit loss of muscle, but severe calorie restrictions less to loss of lean mass and slowing of your metabolism.
by Helen Kollias/precisionnurtion.com
Sleep helps control our metabolism and energy balance. Surprised?
Lack of sleep causes havoc in your body. You get hungrier when you’re tired, because hunger-regulating hormones that tell you to eat go up (ghrelin) and ones that tell you to stop eating go down (leptin) (1).
Lack of sleep also messes up something we all have, called the “hypothalamic-pituitary-adrenal axis”, or HPA for short. It’s not a physical thing like your biceps, but a chain of events that starts at your hypothalamus, an almond-sized part of your brain.
Your hypothalamus is not happy when it hasn’t gotten enough rest and squirts out a bunch of cortico-releasing hormone (CRH) that tells your pituitary gland (another part of your brain) to release — guess what? Corticotropin (aka adrenocorticotropic hormone, ACTH). This tells your adrenals (andrenal cortex) to make a bunch of cortisol. Cortisol does a bunch of things like breaking down protein and increasing blood glucose.
Study
Study that examines whether more sleep means more fat loss (or whether not enough sleep hinders fat loss) when you’re dieting.
click the link below to read more about the study
http://www.precisionnutrition.com/sleep-prevents-ffm-loss
Conclusion
There are 3 main findings in this study:
1. Eating 1450 kcal/day for 14 days leads to weight loss, about 3 kg; regardless of sleep patterns.
2. Sleeping more (7 hours 25 minutes) leads to more fat loss (0.8 kg more) than sleeping less (5 hours 14 minutes).
3. Sleeping more reduces loss of fat-free mass (losing 0.9kg less and lower RQ)
4. Eating 1450 kcal/day for 14 days messes up your metabolism. After 14 days volunteers’ BMR dropped from 2140 kcal/day to 1391 kcal/day or 1505 kcal/day for the sleep-deprived and rested groups.
If you ever needed a reason to throw out your scale and dump fad dieting, this study is it.
Both conditions lost the same amount of weight, but the rested folks lost 60% more fat compared to the sleep-deprived group. More weight lost does not mean more fat lost.
More sleep means more fat loss, though I’m sure there’s a limit to this, so don’t think you can sleep 20 hours a day and watch the pounds melt away.
Losing a lot of weight quickly is not good. Sleeping a lot can help limit loss of muscle, but severe calorie restrictions less to loss of lean mass and slowing of your metabolism.
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Comments
So you take caffine pre workout for engery?