Præstationsoptimering via ændrede ernæringsstrategier

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Mette Hansen, Lektor, Ph.D

kontakt@mettehansen.nu

Præstationsoptimering via ændrede

ernæringsstrategier

Resultater fra forskningsprojekter i orienteringsløb og cykling

A A R H U S U N I V E R S I T E T Sektion for Idræt

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Department of Public Health, University of Aarhus

Training and Nutrition

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Fokusområder for

optimal forberedelse

• Motivation

• Træning

• Udstyr

• Søvn/restitution

• Ernæring

– Træning

– Konkurrence

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• Kan ernæringsanbefalingerne

udfordres, således at der opnås en

forbedret restitution, træningsadaptation

og i sidste ende en øget

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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

Research Collaboration Project

Optimization of nutrient intake to enhance recovery, adaptations to endurance training and improve performance in elite endurance athletes

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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

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EFFECT OF WHEY PROTEIN HYDROLYSATE SUPPLEMENTATION ON

PERFORMANCE AND RECOVERY OF TOP-CLASS RUNNERS

Hansen M1_{, Bangsbo J}2_{, Jensen J}3_{, Bibby BM}4_{, Madsen K}5

1_{Section of Sport Science, Department of Public Health, Aarhus University, Aarhus, Dk} 2 _{Department 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}

METTE HANSEN, Associated Professor INSTITUTE OF PUBLIC HEALTH

SECTION OF SPORT SCIENCE AARHUS UNIVERSITY DENMARK

Maja Alm, 2.Pl VM 2012, Danish champion in cross 2014

Optimization of acute and long-term recovery is

essential for short and long-term training adaptations and performance in elite sport.

A state of burnout, overtraining, injuries and reduction in immunfunction can be the consequence of

imbalance between training load and recovery.

Performance benefits

Injuries, illness, overtraining

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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

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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

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CHO _PRO-CHO Gender (m/w) 5 W, 4 M 5 W, 4 M Age (yrs) 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

VO2_max (L O₂/min) 3.9 ± 1.0 3.8 ± 0.8CHO

VO2_max (ml O₂/min/kg) 60.2 ± 6.5 60.3 ± 8.0

Block-randomized controlled intervention study

18 elite orienteering runners at the Danish National Team

Mean±SD

Design & Methods

Emma Klingenberg Tue Lassen Christian Brobach Maja Alm

WM2014: 2.pl Stafet, 2pl. mix WM2014 : 3.pl sprint, 2pl. mix WM 2014, 1pl sprint,2pl mix WM2014: 1pl.sprint , 2plmix EM2014: 2pl

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Training Training Training Rest Training 4k Test Training Training Training Training Training

Training Training Training + Weight, Blood and Salivary sampling 0+1 hr post 4k Test Day -2

Design & Methods

4-km run-test with 20 control points

Morning sampling before breakfast: Blood, urine, weight, questionnaires

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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

Intervention Beverages

Protein:

Lacprodan whey protein hydrolysate .365

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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

PRO-CHO

CHO

PROTEIN E%

19 E% (3.0 g/kg/day)

12 E% (1.8 g/kg/day)

CHO E%

63 E% (9.4 g/kg/day)

71 E% (10.8 g/kg/day)

FAT E%

18 E%

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INDTAG AF PROTEIN FØR & EFTER

TRÆNINGSSESSIONER

(1 uge, elite orienteringsløbere)

Reducerer muskelødelæggelse vs CHO Øger præsentationen vs. CHO

D 1 D 3 D 5 D 6 D 7 T e s t 0 h r 1 h r 0 2 0 0 4 0 0 6 0 0 8 0 0 1 0 0 0 C r e a ti n e k in a s e ( U /L ) P R O -C H O C H O A D 1 D 3 D 5 D 6 D 7 0 h r 1 h r 0 1 2 5 1 5 0 1 7 5 2 0 0 2 2 5 2 5 0 2 7 5 L D H ( U /L ) P R O - C H O C H O B Hansen et al, 2014

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Significant reduction during the week. Reduction greater in CHO vs. PRO-CHO

(interaction p<0.05)

”Dagsform”

After last training session each day

Significant reduction during the week

Reduction greater in CHO vs PRO-CHO

(interaction p<0.05)

Sense of performance capacity

Similar findings when asking after daily training about ”dagsform” and ”motivation”

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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.

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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

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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

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Effect of whey protein hydrolysate on

adaptation to endurance training in

well-trained runners

Mette Hansen

1

_{, Lise Sondergaard}

2

_{, Torben L. Rokkedahl}

1

_{, Britt Christensen}

1

_,

Jens Bangsbo

4

_{, Nina Brandt}

4

_{, Niels Ortenblad}

2

_{, Klavs Madsen}

1,3

.

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}

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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

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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)