Sportsprodukter - venner eller fjender

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1 Sportsprodukter - venner eller fjender METTE HANSEN, Associated Professor Institute of Public Health Section of Sport Science Aarhus University. DENMARK mhan@ph.au.dk Disclosure statement

2 Sportsprodukter: Fødevarer markedsført til sportsfolk www. Antidopingdanmark.dk

3 YOU CAN EAT AS A CHAMP, - BUT NOT BECOME A CHAMP BY ONLY EATING + =

4 Three laws of sports supplements: - If it works, it s probably illegal (in sport) - If it is legal, it probably doesn t work - There may be exceptions Professor Ron Maughan

5 Dietary supplements and sports products to improve sports performance and recovery Vitamins & Minerals Improve performance and health if you for some reason is not able to cover your requirement for a specific nutrient Sports products (e.g. sports beverage, bars, protein suppl, electrolytes) Are a convenient and easy way to get carbohydrate, protein and electrolytes associated with exercise and competition Legal performance enhancing supplements (documented effects) Creatine, Caffein, Bicarbonate and β-alanin

6 Godkendte Anprisninger PROTEINHOLDIGE PRODUKTER: Anprisning "Protein bidrager til øget muskelmasse" "Protein bidrager til at vedligeholde muskelmasse" Betingelser Anprisningen må kun bruges, hvis mindst 12 % af fødevarens energiindhold kommer fra proteiner. Anprisningen må kun bruges, hvis mindst 12 % af fødevarens energiindhold kommer fra proteiner. Godkendte anprisninger:

7 The dietary challenge is different from athlete to athlete

8 Athletes motivation for focusing on the diet is different Promote performance in competition Improve the body's energy supply Promote the body's adaptation to training

9 Energiomsætningen

10 Kulhydrat musklernes favorit brændstof FØR UNDER EFTER

11 Kulhydrater skal vi være bange for dem eller elske dem Hvor meget? Hvilken type? Hvornår? Konkurrence Konkurrence specifik træning af høj kvalitet Mængde Træning

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13 50 g carbohydrate corresponds to 18 cucumbers 2.5 dl boiled pasta/rice If you are training several hours per day with moderate to high intensity: 10 g /kg/day 4 ables 0.5 L soda/lemonade 60 kg = 600 g carbohydrate 80 kg = 800 g Carbohydrate 8 carrots 0.5 dl raisins 2 slices of bread 2 bananas

14 Elite-model when you perform strenuous training +1.5hr/day Y-model when you perform strenuous training <1.5hr/day

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16 700 g carrots = 63 g carbohydrate

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19 Absorption of carbs in the intestine Sports beverages Fructose:glucose/maltodextrin 1:2

20 Motivation for focusing on the diet is different Promote performance in competition Improve the body's energy supply Promote the body's adaptation to exercise Promote the recovery ability between workouts

21 Endurance athletes optimization of recovery If you need fast recovery < 8 hrs until next competition & the size of the glycogen stores matters If > 8 hrs until next exercise session 60 kg = 3 bananas/hr Recommendation g carbs/kg/hr the first 4 hrs Protein after intensive training seems to reduce muscle damage and soreness

22 Motivation for focusing on the diet is different Promote performance in competition Improve the body's energy supply Promote the body's adaptation to exercise Promote the recovery ability between workouts Promote muscle growth

23 Muskelproteinsyntese Øget proteinsyntese efter styrketræning: 3 timer 112 % 24 timer 65 % 48 timer 34 % (Phillips et al. 1997)

24 Hvor meget protein? Dietary protein supplementation enhanced changes in muscle strength (+2.5 kg) & size (mid femur +7 mm2) during prolonged training periods (+6 weeks) in healthy adults. Increasing age reduces and training experience increases the efficacy of protein supplementation during RET. Morton et al., BMJ 2018 Protein intakes at amounts greater than ~1.6 g/kg/day do not further contribute RET-induced gains in FFM.

25 Ældre Unge Per kg Ældre Per kg lean body mass Gennemsnitsmængde af protein for at maximere muskelproteinsyntese for en 80 kg mand 50+ år 32 g protein/måltid Unge < 50 år 19 g protein/måltid

26 AARHUS UNIVERSITY 2013 Gennemsnitsmængde af protein for at maximere muskelproteinsyntese for en 80 kg mand 50+ år 32 g protein/måltid < 50 år 19 g protein/måltid

27 Motivation for focusing on the diet is different Promote performance in competition Improve the body's energy supply Promote the body's adaptation to exercise Promote the recovery ability between workouts Promote muscle growth Maintain good health and reduce the risk of experiencing fatigue, disease and injury Sportsprodukter er forbundet med risiko for at kostens næringskvalitet falder

28 Eat a variety of food to get all the nutrient you need Eat a variety of foods Plant foods Contain a wide variety of phytochemicals (approx different bioactive phytochemicals) Important functions in the plant cells and can also influence biological functions in the human body (oxidative stress, cell cycles, inflammation reactions etc.) Estimated one single plant-based meal different phytochemicas NNR, 2012

29 Dietary Supplements/ sports products - is it worth the risk?? 10-15% of dietary supplements/sports products contain prohibited substances

30 De to kvalitets- og certificeringsprogrammer Informed-Sport og NSF Certified for Sport er godkendt af Fødevarestyrelsen i Danmark. Det er kun det specifikke produkt med det specifikke batch-id (vareparti), der er undersøgt. Fra 16 forskellige lande

31 The Certified for Sport certification program verifies that: Products do not contain any of approximately 270+ substances banned by major athletic organizations. The contents of the supplement actually match what is printed on the label. There are no unsafe levels of contaminants in the tested products. The product is manufactured at a facility that is GMP registered and audited twice annually for quality and safety by NSF International. The Certified for Sport App

32 Finn Skårderup 1998 The world is bigger than the body - but the body can be the world

33 Scandinavian Sports Nutrition seminar 22. November 2018 Location: Department for Public Health, Aarhus University, Dalgas Avenue 4, 8000 Aarhus, Denmark Session 1 Muscle hypertrophy & strength effect of milk proteins and caffeine Welcome (Mette Hansen, PhD, Ass. Prof, AU, Dk) Effects of different milk proteins on gains in muscle mass (Håvard Hamarsland, Ph.D, Oslo) Effect of caffeine on strength and power (Truls Raastad, Prof., Oslo) Session 2: Performance enhancing effect of nitrate Beet-ing your competitors: dietary nitrate to enhance sports performance (PhD Kristin Jonvik, Maastricht University, NL/N) Session 3 Exercise and diet intervention as therapy versus a tool for body figure idealization Effect of using the combination of exercise and nutrition in treatment of eating disorders (Therese Fostervold Mathisen, Ph.D., Oslo) Physical health in females fitness athletes; symptoms of relative energy deficiency in sport (RED-s)(Therese Fostervold Mathisen, Ph.D, Oslo) Session 4 Low carbohydrate availability and protein supplementation in endurance sport Low carbohydrate availability and caffeine - influence on adaptation and performance in endurance athletes (Mette Hansen, Ass. Prof. Aarhus) Effects of protein supplementation during carbohydrate restricted training in endurance athletes (Mads Sørensen Larsen, Ph.D stud, Aarhus) Thanks for today (Mette Hansen, Ass. Prof. Aarhus)