早期限制时间的饮食改善了减肥,同时保持了肌肉:在年轻女性中进行了为期8周的试验
1Graduate School of Humanities and Social Sciences, Hiroshima University, Higashi-Hiroshima 739-8524, Japan.
Nutrients
|April 28, 2025
概括
早期的时间限制饮食 (eTRE) 帮助减肥比延迟的TRE (dTRE) 更多,当与抵抗训练 (RT) 相结合时. eTRE和dTRE都同样支持肌肉增长和耐力,这表明饮食时间优化了体重管理,而不会影响健康.
科学领域:
- 营养科学 营养科学
- 运动生理学 运动生理学
- 时间生物学 时间生物学
背景情况:
- 时间限制饮食 (TRE) 是一种饮食策略,将每天的食物摄入量限制在特定的窗口内.
- 它对抵抗训练 (RT) 适应的影响,特别是早期 (eTRE) 与延迟 (dTRE) 食窗口的比较,需要进一步研究.
- 了解最佳的饮食时间可能会改善代谢健康和身体组成.
研究的目的:
- 为了比较早期TRE (eTRE) 和延迟TRE (dTRE) 对年轻女性的身体组成和RT适应的影响.
- 确定 eTRE 或 dTRE 是否在提高 RT 结果方面更优越.
- 研究TRE和RT对体重管理和肌肉功能的联合影响.
主要方法:
- 一个为期8周的随机对照试验,涉及24名健康的年轻女性,具有有限的RT经验.
- 参与者被分配到eTRE (上午8点至下午2点),dTRE (下午12点至下午6点) 或控制组 (上午8点至下午8点).
- 所有小组每周三次进行标准化膝盖支的俯卧;主要结果包括体重,肌肉厚度 (三头肌) 和俯卧耐力.
主要成果:
- 与dTRE和对照组相比,eTRE组表现出明显更大的体重减轻.
- 在eTRE,dTRE和对照组之间,在肌肉厚度或推高耐力改善方面没有发现显著差异.
- 所有组都表现出三手臂肌肉厚度和推起来重复的比较增加.
结论:
- 早期TRE (上午8点至下午2点) 在与抵抗训练相结合时,在体重管理方面表现优越,优于延迟TRE (下午12点至下午6点).
- 早期和延迟的TRE疗法在肌肉厚度和耐力适应方面都产生了类似的好处,与RT.
- 优化饮食时间与昼夜节律可能是减肥的可行策略,同时保持肌肉健康.
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