Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes
Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J
Evidence is still building up
Summary
急速減量（週約1.4%体重減）と緩徐減量（週約0.7%体重減）を比較したRCT（エリートアスリート対象）。緩徐減量グループは急速減量グループより筋肉量の維持が良好で、筋力・パワーの低下も少なかった。極端なカロリー制限は筋肉量を犠牲にして減量することを示した。
Key findings
- 1
急速減量グループは緩徐グループより体脂肪は多く落ちたが、除脂肪量（筋肉量）の損失も有意に大きかった
- 2
緩徐減量グループは筋力（1RM）・パワーをほぼ維持したが、急速グループは有意な低下を示した
- 3
週0.5〜1%の体重減少ペースが筋肉量維持と脂肪燃焼を両立する現実的な範囲
- 4
1日500kcal超の赤字は筋肉量の損失リスクが高まり、特に抵抗性トレーニングを行う場合は要注意
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