The antobolic diet is not to be considered a balanced nutritional system and is based on the various concepts we have talked about above; therefore, it disregards the indications for a healthy and correct diet
: 3.2-4.2g x kg of lbm (lean body mass). Attention! Readers don't confuse lean mass with total body weight- 0.5 / 0.8 g x kg of lbm for overweight subjects (= /> 15% male bf and = /> 20% female bf)
- 1 / 1.5 g x kg of lbm for thin subjects (between 12 and 15% of bf male and between 18 and 20% of bf regarding female sex)
- 80% of the fat intake must be taken from saturated and monounsaturated in a ratio of 1: 1
- 20% will come from polyunsaturates of which about 6 or 12 g from titrated fish oil
- 30% minimum in eicosapentaenoic acid (EPA) and docosahexaenoic (DHA)
- 20% saturated (eggs, red meat and coconut / MCT)
- 30% monounsaturated (olive oil, almonds)
- 50% polyunsaturated omega 3 (linseed oil, nuts, fatty fish)
- fish oil 6/10 g per day. Note: It is important to use only the fat sources mentioned above
Limit meals that are too high in fat.
- Refeed (carbohydrate refill):
- Type 1 (ectomorphic individuals): 2 per week every 3 or 4 days of diet. Duration of 5 hours from post wo onwards at 6 g of chos x kg of LBM
- Type2 (mesomorphs): 1 per week every 5 or 6 days of diet. Duration of 12 hours from post wo onwards at 8 g of chos x kg of LBM
- Type3 (endomorphs): 1 per week every 5 or 6 days of diet. Duration 5 hours at 6 g of chos x kg of lbm
Note: only increase the consumption of carbohydrates on the day or days dedicated to refeed, the amount of fat and protein does not change)
or "homeostatic control"With reference to the first, c "it should be emphasized that, for evolutionary reasons, our body and our mind are not prepared for the overabundance of food and, therefore, have no defenses against the pathological accumulation of fat (obesity); for this the famous metabolic pathologies arise. Against fasting, however, he is much more prepared.
However difficult, hedonic and social control can be managed with reason; this, which by observing the athletes may seem simple, is actually the most complex and articulated aspect. The advice of any specialist in the field should therefore be to avoid engaging in very stressful protocols if a certain psycho-balance does not insist at the base. emotional and sufficient determination.
(limiting ourselves to the bicompartmental vision of lean mass and fat mass, leaving out what the two compartments comprise) is understood as the balance between FFM and FM.Each of us has our own set point or balance point. However, by eating more or less, in the medium and long term, this set point is compromised. In the case of fasting, fortunately the organism adapts and is able to produce energy by increasing the beta oxidation of fatty acids and consuming the ketone bodies; in this way, it preserves the muscle mass from the catabolism of amino acids. However, it does not have the same. efficiency in case of overnutrition. Only in the very first days of overnutrition, a mild activation of the uncoupling proteins ucp2 and 3 occurs in the muscle and liver, which allow to disperse "some" "of the" excess caloric "in the form of heat, slowing down breathing cellular in the mitochondria and therefore the synthesis of ATP. Furthermore, it activates the sympathetic nervous system more, which leads to a greater calorie expenditure by forcing the organism to increase the "voluntary movement". However, if the "overnutrition lasts too long and all the indispensable reserves (hepatic and muscle glycogen in primis, then the intramuscular triglycerides) are saturated, then the body can only begin to fill the adipocytes to protect itself from a" possible famine. future.
Logically it is much easier to affect the fat that exceeds the natural BF set point, rather than falling below this balance. Maintaining a very low% fat is in fact a generally transitory goal.
(matured in development) and habits.Put simply, the set point is a multifactorial parameter. On the other hand, it is undeniable that a person who, in school age and up to adulthood, has had a% BF> 15% will have serious difficulties in falling, for example, below 10%. This mainly depends on the hormonal changes it entails. hyperplasia (increase in number) and hypertrophy of fat cells, modifications that also affect the hypothalamic control zone. Therefore, a body accustomed to having a certain number of full fat cells, responsible for the production of leptin (the first hormone of control of the nutritional / energetic state), will encounter great difficulties trying to vary the homeostasis towards a lower level. This is not impossible, but it requires greater sacrifices than those who have always kept a lower set point.
It is assumed that a probably useful method for reducing the adipose set point is the increase in muscle mass, leaving the fat unchanged. This indirectly allows to reduce the% of BF. It is a slow but probably effective work, also because "Increasing muscle FFM also results in an increase in basal metabolism, to the benefit of the caloric balance.
This is the essence of bodyrecomposition or body recomposition.
and diseases related to obesity. With the arrival of agriculture and livestock, and the end of nomadism, the energy expenditure for obtaining food reached very low levels, higher than today, but still lower than today. "was when we were just gatherers / hunters and" seasonal nomads ".
Returning to the economic genotype, this evolution has allowed a better economization of energy reserves, especially muscle glycogen reserves. An example of an economic genotype can be found in advanced endurance sports athletes. Their oxidative capacity of lipids is greater than athletes of other categories and this allows a saving of muscle glycogen. Furthermore, their hepatic gluconeogenesis capacity is also superior and this results, again, in a better preservation of muscle glycogen for intense and short-term efforts. Therefore, the economic genotype, living between periods of fasting and hunting and periods of hypernutrition, evolved obtaining a better caloric partition, a greater storage capacity of glucose as muscle glycogen than the individuals whose evolution did not take this path.
On the other hand, the bursar also possesses a greater storage capacity in fat when the glycogen reserves, both muscular and hepatic, are saturated; glycogen still remains a priority, allowing the economic genotype to have a better capacity for energy exploitation and therefore better athletic ability.
.It would, in theory, be a fat-free ketogenic diet; on the other hand, in practice, in obese or heavily overweight individuals, the mobilization of body fats is such as to allow entry into ketosis and maximum preservation of lean mass.
Speaking of athletes with a very low% of fat mass, on the other hand, the mobilization of body fats is almost nil (it causes a greater expression of alpha 2 adrenergic receptors in the essential adipose tissue which, activated by adrenaline, completely inhibit lipolysis) and this it involves a continuous search for glucose by the body which does not allow to preserve the lean mass thanks to the insulin resistance given by a high level of fatty acids in the blood.
However, a ketogenic diet, in subjects with low BF, has the same effect in terms of protein catabolism as a psmf, except in conditions of positive caloric balance and overabundance of fat. Furthermore, a ketogenic diet which, therefore, brings the blood level of free fatty acids high involves a certain resistance to insulin and a decrease in glucose tolerance, which continues even in the first hours of refeeding and does not optimize the caloric partitioning towards muscle mass.
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