Prehrana i prehrambena suplementacija u sportu
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1 Prehrana i prehrambena suplementacija u sportu Pregled istraživanja Damir Sekulić Kreatin monohidrat Ostojić, S. (2004) Creatine supplementation in young soccer players Int J Sport Nutr Exerc Metab. 4(1): godišnji nogometaši K (placebo) + E (7 x 10 g C-MH) Inicijalno i finalno mjerenje: dribling, sprint, izdržljivost i skok u vis Inicijalno: K = E Finalno: E > K dribling, sprint, skok u vis 1
2 Mujika i sur (2000) Creatine supplementation and sprint performance in soccer players. Med Sci Sports Exerc. 32(2): kvalitetnih nogometaša u E (4x5gx6 dana) i K grupi (placebo) Inicijalno i finalno mjerenje u razmaku od 7 dana Skok u vis, ponovljeni sprint (6x15m, 30 pauza), ponovljeni test izdržljivosti ( ) Inicijalno; E = K Finalno; E > K u ponovljenom sprintu Izquierdo i sur. (2002) Effects of creatine supplementation on muscle power, endurance, and sprint performance. Med Sci Sports Exerc.34(2): rukometaša; K (placebo) i E (4x5gx5dana) Bench1RM; Čučanj1RM; Bench 10x60% 2'p 70% do otkaza; skok u vis; ponovljeni sprint; ponovljena izdržljivost Promjene IN FIN značajne (samo) kod E grupe u tjelesnoj težini, čučnju, ponovljenom sprintu, skoku u vis Komentari Prednosti Relativno jednostavna suplementacija Kratak eksperiment Brzo se uočavaju rezultati Nedostaci Pitanje kvalitete pripravka Odakle nam preparat (???) 2
3 Ugljikohidrati Mason i sur. (1993) Carbohydrate ingestion during exercise: liquid vs solid feedings. Med Sci Sports Exerc. 25(8): ispitanika; 2 sata na 65% VO2max 3 puta testirani s razmakom od 7 dana Na 0, 30, 60 i 90 min. konzumirali 25g COOH (tekući ili kruti) - ili placebo); sve slučajno Koncentracija glukoze u plazmi je bila podjednaka i kod tekuće i kod krute konzumacije COOH Nisu utvrđene razlike u izvedbi (VO2) McConell i sur. (1996) Effect of timing of carbohydrate ingestion on endurance exercise performance. Med Sci Sports Exerc. 28(10): Osam biciklista 2 sata rada na 70% VO minuta performance ride 3 puta; (1) placebo ili (2) zaslađeni placebo ili (3) COOH+elektrolit Nisu utvrđene (značajne) razlike u izvedbi, premda postoje razlike u koncentraciji glukoze u plazmi 3
4 Walker i sur. (2000) Dietary carbohydrate, muscle glycogen content, and endurance performance inwell-trained women. J Appl Physiol. 88(6): Dvije skupine dobro treniranih žena Razlike u izvedbi i koncentraciji glukoze u krvi E (78%) K (48% COOH); 7 dana Bicikla na 80% VO2max E vs. K 115:31 vs. 106:35 (značajna razlika) Komentari PREDNOSTI Preparat je jeftin i možete ga dobiti u svakoj boljoj prehrambenoj industriji (najčešće maltodekstrin u kombinaciji s fruktozom) Istraživanja su (najčešće) neovisna o proizvođačima preparata, pa su i rezultati bez šuma NEDOSTACI Akutna konzumacija očito ne daje rezultate pa istraživanja moraju dugo trajati Komplicirana istraživanja jer treba ustvari kontrolirati prehranu, a ne suplementaciju Bjelančevine (proteini) 4
5 Andersen i sur. (2005) The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Metabolism. 54(2) 14 tjedana treninga s utezima; 3x tjedno KONTR (ugljikohidrat): EKSPER (protein) Suplementacija: prije i nakon treninga, te ujutro u danima bez treninga Varijable: Skok u vis (2 vrste) i biopsija (hipertrofija) E > K u hipertrofiji Kod E su se poboljšala oba skoka u vis, a kod K samo jedan Flakoll i sur. (2004) Postexercise protein supplementation improves health and muscle soreness duringbasic military training in Marine recruits. J Appl Physiol. 96(3) 387 marinaca Tri grupe Protein vs. Ugljikoh vs. Placebo 54 dana, suplementacija neposredno nakon treninga ( basic military training ) Protein grupa (prosječno u usporedbi s ostalim): 33% manje posjeta liječniku; 37% manje lokomotornih ozljeda; 33% manje bakterijskih i virusnih infekcija 80% manje sunčanica Esmarck i sur. (2001) Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans. J Physiol. 15 Starije osobe gubitak muskulature je veliki problem Usporedba neposredne (N) i odgođene (O) suplementacije proteinskim preparatom nakon treninga s utezima (12 tjedana, 13 osoba; 74 godine) dual-energy X-ray absorptiometry (DEXA) Hipertrofija uočena samo kod N grupe 5
6 PREDNOSTI NEDOSTACI 6
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