Maður reyndar brennir ekkert meira á því að byrja daginn á því að borða. Nýlegar rannsóknir benda einmitt til þess að það sé öfugt farið, að fasta fyrstu klukkustundir dagsins geti leitt til betri brennslu með lægri insúlín framleiðslu og aukini framleiðslu á vaxtarhormónum (betur þekkt sem hgh).

Þú “jumpstartar” brennsluni ekkert með því að borða morgunmat, áhrif föstu kemur ekki fram í brennslukerfinu fyrr en 24-36 klst eftir síðustu máltíð.

Prófaðu að lesa þér til, það er til fullt af skemmtilegum bodybuilding næringarfræðingum þarna úti. Alan Aragorn, Lyle McDonald og Martin Berkhan ertu mínir uppáhalds, þeir eru gáfir og skemmtilegir pennar en ég þó oft sekur um að leifa þeim að “spoon feeda” mig, ég missi oft einbeitningu þegar ég reyni að lesa rannsóknarskýrslur sjálfur og á erfitt með að nota gagnrýna hugsun á niðurstöðurnar. Eða ég meina að ég þekki ekki nógu vel til svona rannsókna til að geta komið auga á augljósa galla. Þessvegna fylgi ég þeirra skoðunum svolítið mikið. Lyle og Berkhan geta þó bakkað sínar skoðanir upp með sóðalega flottum líkömum. Þeir hafa báðir notið mjög mikillar velgengni í sínum lyfjaprófuðu vaxtarræktarkeppnum og þjálfa fullt af risa gaurum, allt án stera. Jú, það má deila um hver sé “náttúrulegur” en látum það bíða betri tíma.

Hérna er smá bútur af síðu Mark Berkhans, www.leangains.com

7. Myth: Skipping breakfast is bad and will make you fat.


Truth

Breakfast skipping is associated with higher body weights in the population. The explanation is similar to that of lower meal frequencies and higher body weights. Breakfast skippers have dysregulated eating habits and show a higher disregard for health. People who skip breakfast are also more likely to be dieting, thus by default they are also likely to be heavier than non-dieters. Keep in mind that most people who resort to breakfast skipping are not the type that sit around and read about nutrition. They are like most people dieting in a haphazard manner. The type to go on a 800 calorie-crash diet and then rebound, gaining all the weight (and then some) back.

Sometimes, an argument is made for eating breakfast as we are more insulin sensitive in the morning. This is true; you are always more insulin sensitive after an overnight fast. Or rather, you are always the most insulin sensitive during the first meal of the day. Insulin sensitivity is increased after glycogen depletion. If you haven't eaten in 8-10 hours, liver glycogen is modestly depleted. This is what increases insulin sensitivity - not some magical time period during the morning hours. Same thing with weight training. Insulin sensitivity is increased as long as muscle glycogen stores aren't full. It doesn't disappear if you omit carbs after your workout.

Origin

First of all, we have the large scale epidemiological studies showing an association with breakfast skipping and higher body weights in the population. One researcher from that study, commenting on the association with breakfast skipping or food choices for breakfast, said:

“These groups appear to represent people ‘on the run,’ eating only candy or soda, or grabbing a glass of milk or a piece of cheese. Their higher BMI would appear to
support the notion that ‘dysregulated’ eating patterns are associated with obesity, instead of or in addition to total energy intake per se.”

Kellogg's and clueless RDs love to cite them over and over again, so people are lead to believe that breakfast has unique metabolic and health-related benefits. In reality, these studies just show breakfast eaters maintain better dietary habits overall.

Other studies frequently cited claiming that breakfast is beneficial for insulin sensitivity are all marred with methodological flaws and largely uncontrolled in design.

In one widely cited study, subjects were entrusted to eat most meals in free-living conditions. The breakfast skipping group ate more and gained weight, which affected health parameters negatively.

From the abstract: “Reported energy intake was significantly lower in the EB period (P=0.001), and resting energy expenditure did not differ significantly between the 2 periods.” EB = eating breakfast. In essence, people who ate breakfast could control their energy intake better for the rest of the day. They didn't gain any weight but the breakfast skipping group did. Fat gain always affects insulin sensitivity and other health parameters negatively. Thus what people took this to mean is that breakfast is healthy and improves insulin sensitivity. Which isn't at all what the study showed.

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html