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Prehranski dodatki za športnike Kaj je znastveno utemeljeno? Eva Topole, dr. med. Vozni red • 
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Mesto prehranskih dodatkov Skupine prehranskih dodatkov Znanstveno utemeljena uporaba PasA Zaključek Courtesy of Glenn Hoag, Canada Voleyball NT Sport system Osnovna načela športne prehrane • 
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Zadosten kaloričen vnos Pravilna razporeditev makrohranil Pestra prehrana – mikrohranila Pravilen časovni interval vnosa hranil Hidracija Pogoj za učinkovito uporabo prehranskih dopolnil Prehranski nadomestki in dodatki ZAKAJ? –  Treningi več ur dnevno –  Potovanja –  Tekmovalna obdobja –  Pripravljalna obdobja Cilji prehranskih dodatkov • 
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OpAmizacija vnosa hranil Ergogena dopolnila – izboljšanje zmogljivosA Vzdrževanje opAmalne funkcije imunskega sistema OpAmalna regeneracija Ali cilji opravičujejo sredstva? … welfare of athletes must prevail over sole interest of compeAAon and other economic, legal or poliAcal consideraAons. Olympic movement medical code; chapter 1, paragraph 1.1 Skupine prehranskih dodatkov in nadomesAl SKUPINA A: znanstveno utemeljena učinkovitost uporabe v določenih stanjih SKUPINA B: potrebne nadaljne raziskave SKUPINA C: brez dokazanih poziAvnih učinkov SKUPINA D: odsvetovana prehranska dopolnila ali visoko tveganje kontaminacije www.ausport.gov.au ✔ ?
✗ Skupina A • 
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Športni napitki Športni geli Tekoči obroki Sirotkini proteini Športne ploščice Telesna teža Glikogenske zaloge Regeneracija tkiv Imunski sistem 50 kcal/kg/dan H2O elektroliA ? OH PR Preprečevanje izčrpanosA organizma & OpAmalna funkcija metabolnih procesov Rehidracijske raztopine •  Izguba 2% TT – zmanjša telesno zmogljivost •  ERGOGENO prehransko dopolnilo •  PRIPOROČILO: evhidracija •  CILJ: nadomeščanje Na+ •  Pogosto komercialni rehidracijski pripravki ne vsebujejo zadosA Na+ Skupina A •  Prehranska dopolnila, ki se uporabljajo v določenih okoliščinah –  Železo –  Vitamin D –  Kalcij –  Kofein –  KreaAn –  Bikarbonat –  ProbioAki –  MulAvitamini Železo •  Najpogostejša pomanjkljivost •  FUNKCIJA: opAmalno delovanje CŽS, imunski sistem, mišica; prenos O2 (hemoglobin, mioglobina) •  POMANJKANJE: –  Faza 3: anemija, êMCV –  Faza 2: ésTfR, êsat.transferina –  Faza 1: ê feriAna •  PRIPOROČILO: feriAn < 30 nmol/l nadomeščanje + prehranska intervencija – ERGOGENI UČINEK •  IdenAfikacija vzroka •  INDIVIDUALNO odločanje o nadomeščanju Vitamin D •  Lipidotopen vitamin – funkcionalni hormon •  FUNKCIJE: Homeostaza kalcija in fosforja, ekspresija genov, celična rast, imunski sistem, mišice •  MEJA: < 50 nmol/l POMANJKANJE < 75 nmol/l ? >75 nmol/l (100 -­‐250) OPTIMALno •  PRIPOROČILO: dvoranski šporA, temnopolA, zemljepisna širina > 35°, dokazano pomanjkanje •  Odmerek 800 – 4000 I.U./dan (loading protokoli) •  TOKSIČNOST? Powers et al., J Sports Science 2011 Kofein (1,3,7-­‐dimethylxanAne) •  KJE: v lisAh, zrnih in plodovih številnih rastlin, kavi, coca-­‐coli, energijskih in športnih napitkih •  Stranski učinki? •  PROTOKOL: 1-­‐3mg/kg/dan (6 mg/kg/dan) pred in med akAvnostjo •  PAST: Odtegnitveni efekt poveča učinek kofeina •  UČINEK: na centralni živčni sistem •  Individualen odgovor (non-­‐responderji, negaAven) erent
and
tudy,
se of
CM,
, folJa¨ger
er the
7 and
dings
lt in
ption,
ption
blood
small
cally
riods
uscle
availigher
erent
ntion.
blind
plus
ment
trose
mated
KreaAn monohidrat R. Ja¨ger et al.
NH2
HN
- H2O
N
H3C
OH
O
Creatine
+ H2O
HN
H
N
N
H3C
Creatinine
•  Fig.
KJE: Meso, ribe to(1-­‐2g/dan) 4 Degradation
of creatine
creatinine
•  Vegeteijanci imajo nižje 123
bazalne vrednosA kreaAna •  Stabilen, nevtralen pH, 87% kreaAna •  Individualen odgovor – strategije za povečanje vnosa Fig. 9 Percentage of creatine
retained duringeat 3-day
Greenwood al, 2loading
003 period
(20 g/day). Adapted from Greenwood et al. (2003)
•  Povečanje mišičnega fostata za 10-­‐40% 3-day period was 12.2 ± 1.3, 16.1 ± 2.2, and 12.6 ± 2.5 g/
Sočasno živanje PR, OH (50-­‐100g), d-­‐pinitola! day for theuCM,
CM with
dextrose,
and effervescent
TCC
groups, respectively. This amounted to whole body crea•  Izboljšanje zmogljivosA tine retention of 61 ± 15% for the CM group, 80 ± 11%
premosorazmerno z for the CM plus dextrose group, and 63 ± 13% for the
effervescent TCC group. While creatine retention was
izhodiščnim nivojem fosfata Stranski ugreater
činek: elsne eže (600-­‐100g) significantly
in é
the tCM
and tdextrose
group, no
significant differences were seen between the CM and
effervescent TCC groups. These findings suggest that while
O
KreaAn monohidrat •  Uporovna vadba (NE pri adolescenAh in otrocih). •  Kratko intervalni visoko intenzivni napori s kratkimi premori za okrevanje •  ŠporA z intremitentnimi vzorci napora •  Hitri ”loading” protokoli: 5 dni ponavlajoči se odmerki (4x5g) •  počasni “loading” protokoli 28 dni 3 g/dan (Hultman et al. 1996). •  Vzdrževalni odmerki: 3 g/
d zagotavljajo povišane vrednsoA (Preen et al. 2003) •  “Unloading”: vsaj 4 tedne za vrnitev na izhodiščni nivo ized improvement in performance of 0.4
40
the between-subject standard deviation
formance). This discrepancy may arise
conversion of all data to a common me
30
to analysis to more accurately represen
mance effects, or the use of a scale[5] by
20
and Tran[4] that is less appropriate for
pretation
ofhimprovements
in competitiv
FUNKCIJA: Najpomembnejši zunajcelični puferski sistem è pH, omeostaza elektorlitov 10
performance.
Despite a similar pre-exercise pertur
CILJ: povečanje k
apacitete p
uferskega s
istem –
d
vig k
onc NaHCO3 alkaloze - in Meta-Analysis: Alkalosis, Acidosis and Performance
811
both
[HCO
]
and
pH with sodium citra
3
0 ERGOGENI UČINEK sodium bicarbonate, we found that the per
OBLIKE: soda bikarbona, pripravki effect
of
sodium
quired to win medals
in competitive
events. citrate ingestion is uncl
b
The previous meta-analysis found a standard7.5
plement
mechanisms
were not the focu
KDAJ? ized improvement
in performance of
0.44 (0.44 of
the between-subject standard deviation in perbut
our physiological
measures m
Vreview,
isoko may
intenzivni tekmovalni dogodki formance). This -­‐ 
discrepancy
arise from our
7.4
conversion of all data
prior
in toproviding
that can cont
(1-­‐7 ma common
in) metricinformation
to analysis to more accurately represent performance effects, or-­‐ V
the
use of a iscale
by
Matson
7.3
explaining
the
disparity
isoko ntenzivni napori Ak between
pod AT these t
and Tran that is less appropriate for the interpretation of improvements
competitive athletic
lotic inagents.
Sodium bicarbonate inges
performance. PROTOKOLI: 7.2
associated
with toa trend toward improve
Despite a similar
pre-exercise perturbation
-­‐  0
g/kg/dan both [HCO ] and
pH.3 with
sodium citrate1
as20 with-­‐150 min pred mance
with
increased
[HCO3-], but sodiu
7.1
sodium bicarbonate, we found that the performance
H Supeffect of sodiumnaporom citrate ingestion zis O
unclear.
was
not.
There
are limitations to the a
plement mechanisms
were not p
the
focus of this3-­‐5 dni, 12-­‐24 ur pred -­‐ 
s
erijski rotokol: 7.0
review, but our physiological
measures
may assist trends, in that the cor
tioned
observed
in providing information
that
can
contribute
to
dogodkom STOP explaining the disparity
between these
two alka- 3 are based on few data
depicted
in
figure
6.9
lotic agents. Sodium bicarbonate ingestion was
wide
confidence
associated with a trend
toward
improved perfor-intervals. However, our
STRANSKI mance with increased [HCO
], but sodium citrateUČINKI: GIT suggest
that the mechanism(s) th
c
was not. There aretions
limitations
to the aforemen20
tioned observed trends, in that the correlations
tially account for the ergogenic effect o
depicted in figure 3 are based on few data and have
Carr et al., Sport Med 2011 Placebo
SD
a
[HCO3−] (mmol/L)
Bikarbonat [HCO3−] (mmol/L)
a
[4]
30
[5]
20
[4]
10
3
0
7.5
b
7.4
7.3
pH
pH
40
[11]
Sodium bicarbonate
Sodium citrate
Ammonium chloride
Placebo
SD
7.2
7.1
7.0
6.9
3
Ostali prehranski dodatki •  Kalcij •  MulAvitamini •  ProbioAki •  AnAoksidanA •  BCAA •  Leucin, beta alanin, glutamin •  NO (sok rdeče pese) •  Beta HMB ………..? Zakaj “evidence based”? •  Pozitven dopinški test •  Strošek za neučinkovita dopolnila •  Preusmeritev pozornosA od pomembnih strategij za doseganje opAmalne telsne zmogljivosA in regeneracije •  Omogoča varno in učinkovito uporabo prehranskih dodatkov Zaključki •  Ob ustrezni športni prehrani so učinkovita sredstva za izboljšanje zmogljivosA, delovanja organskih sistemov/ preprečevanja poškdb/
bolezni in regeneracije •  Znanstveno podprta uporaba zagotavlja opAmizacijo trenažnega procesa in varnost za športnika •  Uporaba pri najstnikih in otrocih!