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