De rol van sportvoeding bij herstel en trainingsadaptatie

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1 De rol van sportvoeding bij herstel en trainingsadaptatie Dr. M. Beelen en Prof. L.J.C. Van Loon, Maastricht University Milou Beelen

2 De menselijke motor Prof. L.J.C. van Loon

3 Even voorstellen... Milou Beelen Sportarts en onderzoeker MUMC+ Maastricht 2012: gepromoveerd op proefschrift Sports nutrition to promote post-exercise recovery

4 Training en adaptatie

5 De rol van voeding bij herstel Aanvullen van de energievoorraden Herstel van spierschade Spieropbouw / trainingsadaptatie

6 The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. The image cannot be displayed. Your computer may not have enough memory to open the image, or the image may have been corrupted. Restart your computer, and then open the file again. If the red x still appears, you may have to delete the image and then insert it again. Energievoorraden Vetten fat 4.4 g 20 g Koolhydraten carbohydrate g g g g 300 g 300 g g g

7 Energiegebruik tijdens inspanning 100 Spier glycogeen Energiegebruik (kj min -1 ) Lever glycogeen Plasma vrije vetzuren Overige vetbronnen Inspanningsintensiteit (% Wmax) Van Loon LJ, J Physiol 2001; 536:

8 Herstel spierglycogeen > 24 uur herstel ~ 8 g koolhydraten per kg (in 24 uur) < 24 uur herstel Inname van koolhydraten: Meteen na inspanning Frequente intervals min Hoeveelheid: g kg -1 h -1 Toevoeging van eiwit? Toevoeging van andere koolhydraatbronnen?

9 Herstel spierglycogeen Plasma insuline concentratie (mu L -1 ) CHO * 1.2 CHO PRO * * * * * * * * * * * Spierglycogeen (mmol kg dw -1 h -1 ) CHO CHO+PRO Tijd (min) Beelen M, MSSE 2012; 44:

10 Herstel spierglycogeen Glucose (90 g/h) Glucose + Fructose (90 g/h 2:1) Wallis GA, MSSE 2008; 40:

11 Herstel leverglycogeen 13 C NMR CHO: 70 g/h Maltodextrine + fructose 2:1 Maltodextrine + galactose 2:1 Maltodextrine + glucose 2:1 Decombaz J, MSSE 2011; 43:

12 Herstel glycogeenvoorraden Meteen na inspanning en met frequente intervals: Ruime hoeveelheid koolhydraten (1-1.2 g kg -1 h -1 ) of Lagere hoeveelheid koolhydraten (0.8 g kg -1 h -1 ) + eiwit (0.4 g kg -1 h -1 ) Koolhydraten 2:1 glucose/fructose

13 Adaptatie van spierweefsel

14 Positieve eiwitbalans Eiwit afbraak Eiwit synthese

15 Rust versus inspanning S = Synthese B = Breakdown N = Netto balans

16 Koolhydraat of eiwit inname S = Synthese B = Breakdown N = Netto balans

17 Hoeveelheid en type eiwit

18 Hoeveelheid eiwit 20 gram eiwit: 100 g vlees 200 g kwark 200 g eieren 300 g peulvruchten Moore DR, AJCN 2008;89:

19 Type eiwit (1) Wilkinson et al. Am J Clin Nutr 2007;85:

20 Type eiwit (2) Pennings et al. Am J Clin Nutr 2011;93:

21 Timing Inname na inspanning Inname voor inspanning Inname tijdens inspanning Inname voor de nacht

22 Eiwit inname na inspanning Post-exercise muscle protein synthesis rates are increased up to a greater extent when dietary protein is provided immediately after exercise. (Levenhagen et al., Am. J. Physiol, 2001)

23 Eiwit inname voor inspanning Tipton et al. Am J Physiol. 2001;281:E197-E206

24 Tijdens krachttraining * Eiwitsynthese (% h -1 ) Koolhydraten Koolhydraten + eiwit Beelen M, AJP 2008;295:E70-77

25 Herstel tijdens slaap

26 Eiwitsynthese tijdens slaap 0.10 Eiwitsynthese (% h -1 ) * 0 water eiwit Res PT, MSSE 2012;44:1560-9

27 Eiwitsynthese tijdens slaap Groen et al. Am J Physiol. 2012;302:E52-E60

28 Trainingsadaptatie tijdens slaap? 12 weken krachttraining 22 personen 27,5 g eiwit voor het slapen 22 personen placebo Eiwit toename kracht, spieromvang (mn type II vezels). Snijders T et al. J of Nutrition. 2015; 145:

29 Duursport Tijdens inspanning: Koolhydraten met kleine hoeveelheid eiwit Meteen na inspanning: Ruime hoeveelheid koolhydraten 20 gram eiwit Daarna: Iedere min koolhydraten Iedere 2-4 uur 20 gram eiwit Nacht: gram caseine eiwit (kwark)

30 Krachtsport Tijdens inspanning Eiwit met kleine hoeveelheid koolhydraten Meteen na inspanning: 20 gram eiwit Kleine hoeveelheid koolhydraten Daarna: Iedere 2-4 uur 20 gram eiwit + Kleine hoeveelheid koolhydraten Nacht: gram caseine eiwit (kwark)

31 Bedankt voor uw aandacht! Milou Beelen