Præstationsoptimering via ændrede ernæringsstrategier Resultater fra forskningsprojekter i orienteringsløb og cykling AAR H U S U N I V E R S I T E T Sektion for Idræt Mette Hansen, Lektor, Ph.D [email protected] Training and Nutrition in a performance and health perspective Department of Public Health, University of Aarhus Fokusområder for optimal forberedelse • • • • • Motivation Træning Udstyr Søvn/restitution Ernæring – Træning – Konkurrence • Kan ernæringsanbefalingerne udfordres, således at der opnås en forbedret restitution, træningsadaptation og i sidste ende en øget præstationsevne? Research Collaboration Project Optimization of nutrient intake to enhance recovery, adaptations to endurance training and improve performance in elite endurance athletes Arla Foods Ingrediens Group A/S Aarhus University Copenhagen University Norwegian School of Sport Science National team in Cycling (U23) (DCU) National team in Orienteering (DOF) Department of Public Health, University of Aarhus Project 1: Protein to enhance recovery and performance (National Team in Orieentering) Project 2: Protein to enhance recovery and performance (National team in Cycling U23) Project 3: Nutrient strategies to enhance adaptions to endurance training in runners EFFECT OF WHEY PROTEIN HYDROLYSATE SUPPLEMENTATION ON PERFORMANCE AND RECOVERY OF TOP-CLASS RUNNERS Hansen M1, Bangsbo J2, Jensen J3, Bibby BM4, Madsen K5 1 Section of Sport Science, Department of Public Health, Aarhus University, Aarhus, Dk of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Dk 3 Department of Physical Performance, Norwegian School of Sport Science, Oslo, Norway 4 Section for Biostatistics, Department of Public Health, Aarhus University, Aarhus, Dk 5 Department of Food and Nutrition and Sport Exercise, University of Gothenburg, Sweden 2 Department Performance benefits Injuries, illness, overtraining METTE HANSEN, Associated Professor INSTITUTE OF PUBLIC HEALTH Maja Alm, 2.Pl VM 2012, Danish champion in cross 2014 SECTION OF SPORT SCIENCE AARHUS UNIVERSITY DENMARK Purpose To examine the effect of intake of whey protein hydrolysate before and after each exercise session on endurance performance and recovery in elite endurance athletes during a 1-week training camp Hypothesis Protein supplementation before and after each training session would attunuate rise in markers for muscle damage. Protein supplementation would reduce muscle protein breakdown and improve recovery improve performance in the end of the training camp compared to CHO-suppl. Tue Lassen 3.place WM-sprint 2014 2.place WM-sprint, mix team 2014 Design & Methods Block-randomized controlled intervention study 18 elite orienteering runners at the Danish National Team CHO PRO-CHO 5 W, 4 M 5 W, 4 M 21 ± 2 22 ± 3 Weight (kg) 64.6 ± 11.2 62.2 ± 6.4 Height (m) 1.76 ± 0.13 1.73 ± 0.07 Fat% 17.1 ± 7.2 18.6 ± 7.8 VO2max (L O2/min) 3.9 ± 1.0 3.8 ± 0.8CHO VO2max (ml O2/min/kg) 60.2 ± 6.5 60.3 ± 8.0 Gender (m/w) Age (yrs) WM mix-team-sprint, 2 pl Emma Klingenberg WM2014: 2.pl Stafet, 2pl. mix Tue Lassen Christian Brobach Maja Alm WM2014 : 3.pl sprint, 2pl. mix WM 2014, 1pl sprint,2pl mix WM2014: 1pl.sprint , 2plmix EM2014: 2pl Design & Methods Day -2 Day 1 Day 2 Day 3 Day 4 Day 5 Morning sampling before breakfast: Blood, urine, weight, questionnaires Day 6 Day 7 4k Test Training Training Training Rest Training Training 4k Test Blood Training Training Training Training Training Training Training + Weight, Blood and Salivary sampling 0+1 hr post 4-km run-test with 20 control points Intervention Beverages Each training session CHO (n=9) PRO-CHO (n=9) Before (-10-0 min) 0.3 g CHO/kg 0.3 g whey protein hydrolysate/kg After (0-15 min) 1.3 g CHO/kg/time 1 g CHO/kg + 0.3 g whey hydrolysat/kg No food or other beverages 2 hrs before and 2 hrs after each training session Protein: Lacprodan whey protein hydrolysate .365 Dietary control Nutrition intake was similar in the two groups (excl. intervention beverages) • PROTEIN 15 E% (1.8 g protein/kg/day) • CHO 63 E% • FAT 22 E% Followed diet plans (all the food items and drinks were weighed) No other dietary supplements or sport products In total incl. intervention beverages PROTEIN E% CHO E% FAT E% Weight: PRO-CHO 19 E% (3.0 g/kg/day) 63 E% (9.4 g/kg/day) 18 E% CHO 12 E% (1.8 g/kg/day) 71 E% (10.8 g/kg/day) 18 E% INDTAG AF PROTEIN FØR & EFTER TRÆNINGSSESSIONER (1 uge, elite orienteringsløbere) Reducerer muskelødelæggelse vs CHO Øger præsentationen vs. CHO A P R O -C H O CHO C r e a t in e k in a s e ( U /L ) 1000 800 600 400 200 0 D1 B D3 D5 D6 D7 Test 0hr 1hr Hansen et al, 2014 Sense of performance capacity ”Dagsform” Significant reduction during the week. Reduction greater in CHO vs. PRO-CHO (interaction p<0.05) Similar findings when asking after daily training about ”dagsform” and ”motivation” Conclusion • Ingestion of protein before and protein and carbohydrate after each exercise session compared to isocaloric carbohydrate had – an ergogenic effect on performance – Attenuated the increase in CK as a marker for sarcolemmal disruption – Attenuated the reduction in sense of performance capacity and motivation • The results indicates that protein supplementation to elite endurance athletes before and after each exercise session twice daily improve recovery and their ability to cope with a strenuous training load. Project 2 Protein supplementation – effect on performance and recovery in elite Cyclist The National Team in Cycling U23, 1-week Training Camp (HYDRO.365). Design and Methods Results Conclusion Conclusion • Partly substitution of CHO with whey hydrolysate during cycling does not influence performance after 5 hrs cycling. • Partly substitution of CHO with whey hydrolysate during cycling does not influence performance, muscle damage, immunfunction, cortisol or psycological parameters after 6 days of intensive endurance training. • No evidence for a beneficial effect of changing the nutrient recommendation during cycling (1-1.2 g/kg/time) – at least when a protein-rich recovery drink is served immediately after each training bout Effect of whey protein hydrolysate on adaptation to endurance training in well-trained runners Mette Hansen1, Lise Sondergaard2, Torben L. Rokkedahl1, Britt Christensen1, Jens Bangsbo4, Nina Brandt4, Niels Ortenblad2, Klavs Madsen1,3 . 1 Section of Sport Science, Institute of Public Health, Aarhus University, Aarhus, Denmark 2 Institute of Sport Science and Clinical Biomechanics, University of Southern Denmark, Odense, Denmark 3 Department of Food and Nutrition and Sport Exercise, University of Gothenburg, Sweden 4 Department of Nutrition, Exercise and Sports, University of Copenhagen, Copenhagen, Denmark Conclusion Intake of whey protein seems to have a positive influence on mitochondrial adaptions in well-trained runners compared to ingestion of isocaloric carbohydrates - and might be beneficial for endurance performance in a longer perspective Department of Public Health, University of Aarhus Future research projects Nutritional strategies for optimizing performance and recovery in elite athletes - Timing and amount of protein (before training, before night) - Nutritional intake before, during and after training in order to maximize fat oxidation capacity and recovery - Gender differences in optimal amount and timing of protein - Compare different types of protein (whey protein hydrolysate, casein, whole whey protein) Department of Public Health, University of Aarhus
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