PROTEIN og TRÆNING BYGGEKLODSER TIL MUSKLERNE

Transkript

1 PROTEIN og TRÆNING BYGGEKLODSER TIL MUSKLERNE

2 DAILY ACTIVITIES WALKING STAIR CLIMBING CHAIR RISING Physical function of the muscle skeletal system Flexibility Coordination / balance Muscle endurance capacity Muscle strength Muscle power Muscle mass & Neural factors

3 REDUCTION IN: STRENGTH Reduced by 1-1.5% /yr from yrs Maximal Isometric strength MUSCLE MASS Reduced by 0.5-2% /yr from yrs Muscle fiber Loss of muscle fiber Smaller muscle fiber Vandervoort & McComas 1986, Spirdoso 1995 Spirduso, Physical dimensions of Ageing, 1995 Parise & Yarasheski, Curr Opin Clin Nutr Metab Care, 2000

4 MUSCLE PROTEIN BALANCE Muscle Synthesis Muscle Breakdown

5 STRENGTH TRAINING HAS AN ANABOLIC EFFECT ON MUSCLE GROWTH

6 Philips et al, 1997 AARHUS EFFECT OF ACUTE STRENGTH EXERCISE Muscle protein synthesis 0,12 %/hrs 0,1 0,08 * * * 8 sets of 8 rep 80% of 1RM 0,06 0,04 Fractional synthesis rate 0,02 0 Rest 3h 24h 48h

7 Philips et al, 1997 AARHUS EFFECT OF ACUTE STRENGTH EXERCISE 0,16 0,14 0,12 0,1 0,08 0,06 0,04 %/hrs %/hrs * * * * * * * * Fractional synthesis rate Fractional breakdown rate 8 sets of 8 rep 80% of 1RM 0,02 0 Rest 3 hrs 24 hrs 48 hrs

8 ÆGGEPROTEIN & MUSKELOPBYGNING

9

10 MUSCLE PROTEIN BALANCE EFFECT OF ENERGY & PROTEIN INTAKE Amino Acids Essential Acids (EAA) Energy + Muscle Synthesis + + Muscle Breakdown - BCAA

11 PROTEIN Protein quantity Protein quality (EAA, BCAA) Timing of protein intake

12 POPULATION PROTEINBEHOV Inaktive g protein/kg/dag Motionist (udholdenhed) g protein/kg/dag Træning 4-5 gange per uge i 30 min ved < 55% VO2max Moderat-intensitet udholdenheds atleter 1.2 g protein/kg/dag Træning 4-5 gange per uge min Elite udholdenhedsatleter(mænd) 1.6 g protein/kg/dag Fodbold/power sport 1.4-1,7 g protein/kg/dag Styrketræning (opstart) 1.5-1,7 g protein/kg/dag Clinical Sports Nutrition,Burke, L. og Deakin

13 PROTEIN Protein quantity Protein quality (EAA, BCAA) Timing of protein intake

14 PROTEINKVALITET

15 AMINOSYRESAMMENSÆTNING Val Try Thr Phe+Tyr Met+Cys Lys Leu Oksemørbrad Soja Mælk (Let) Kasein Valle produkt Æg (hel, rå) Behov (mg/g protein) Iso His

16 PROTEINKVALITET PDCAAS Æg (kogt) 1,0 Oksekød 0,92 Bønner (sorte) (0,75) Hvede gluten 0,25 Mælk 1,0 Casein 1,0 Soja 1,0 Valle (pulver) 1,0 Kilder: 1 Reference manual lactose whey USDA, 2 (FAO 2012) PDCAAS

17 PROTEINKVALITET PDCAAS Ileal fordøjelighed (%) 1 Æg (kogt) 1,0 91 Oksekød 0,92 - Bønner (sorte) (0,75) ~70 Hvede gluten 0,25 95 Mælk 1,0 96 Casein 1,0 94 Soja 1,0 ~95 Valle (pulver) 1,0 89 Kilder: 1 Reference manual lactose whey USDA, 2 (FAO 2012) PDCAAS Absorption af næringsstoffer

18 Cuthbertson et al, FASEB J (2005) 19(3): AARHUS 10 g EAA MAXIMIZE MYOFIBRILLAR PROTEIN SYNTHESIS Cuthbertson et al, FASEB, 2005 ~20-25 g of high quality protein (milk, eeg, meat, fish)

19 Hvor meget protein? Ældre mænd (59±2 år) n=35 randomized to 1 situation Robinson et al 12 g PRO 24 g PRO 36 g PRO

20 20 g protein frit valg g rå fisk 1 ¾ dåse makrel i tomat 75 g tun i vand = ca. ½ dåse g rå kylling 100 g rå magert/mellem magert kød 3 æg 6 dl mælk ligegyldig hvilken fedt% 200 g skyr 75 g fast skæreost 100 g feta 175 g hytteost cottage cheese 75 g smelteost 5 dl yoghurt 75 g kogt skinke i skiver

21 ? + PROTEIN =

22 Moore DR et al, J Physiol (2009) 587(4): AARHUS RESISTANCE EXERCISE PROLONGED THE PERIOD OF ENHANCED MYOFIBRILLAR PROTEIN SYNTHESIS RATE

23 TIMING OF PROTEIN & TRAINING

24 UNIVERSITET 20 DECEMBER, 2008 TIMING AF PROTEININDTAG ESMARCK ET AL. 2001

25 Esmarck B et al, J Physiol (2001) 535(1): AARHUS TIMING OF POSTEXERCISE PROTEIN INTAKE IS IMPORTANT FOR MUSCLE HYPEORTROPHY (elderly men) 12 week of strength training (3 times per week) 10g protein + 7g CHO + 3.3g fat Gr 1 (P0) Gr 2 (P2) Time = 0 hr after exercise Time = 2 hrs after exercise

26 Esmarck B et al, J Physiol (2001) 535(1): AARHUS TIMING OF POSTEXERCISE PROTEIN INTAKE IS IMPORTANT FOR MUSCLE HYPEORTROPHY (elderly men) Muscle CSA Mean fiber areal Dymanic strength (5 RM) improved in both groups Isokinetic strength only improved in P0

27 N=680 subjects, Resistance training > 6 weeks FFM <50 yr >50 yr ~12 weeks resistance training + protein = +1 kg greater gain in FFM Am J Clin Nutr (2012) 96:

28 N=680 subjects, Resistance training > 6 weeks FFM FFM Am J Clin Nutr (2012) 96:

29 Hvor meget protein? Måling af muskel protein syntese efter styrketræning i n=6 unge mænd (styrketrænet > 4 mdr (4 mdr-8år) Hel æg protein (opløst i drik) indtaget efter arbejdet (efter nats faste) Leucine oxidation Efter indtag af 20 og 40 g æg protein Max. stimulus ~ 8.6 g Eseentielle aminosyrer Moore DR et al 2009 Am J clin nutr

30 Synthesis Balance Breakdown Morning before breakfast (If no protein before bed) Morning + protein

31 Synthesis Balance Breakdown Morning before breakfast (If no protein before bed) Morning + protein Morning + resistance exercise

32 Synthesis Balance breakdown Morning before breakfast (If no protein before bed) Morning + protein Morning + exercise Morning + exercise + protein

33 SUMMARY Protein quantity (recommendations) Optimal dose for counteracting muscle loss in elderly: recommendation 1,1-1,5 g/kg/day Optimal dose for people performing strenuous (resistance) training? ~ up to 1.7 g/kg/day Protein quality (EAA, BCAA) High content of EAA and BCAA reduce the total amount of protein needed for maximal stimulus of muscle protein synthesis Timing of protein intake Important for muscle maintenance (between meals, before sleep) more research needed g protein maximize muscle protein synthesis after/before hours of fasting probably more in elderly Important for muscle growth combined with a training stimulus g proten maximize the effect of training on muscle mass probably more in elderly Protein source Animal protein have a high content of EAA and is well absorb from the intestine There is a need for more research!!!!

34 PROTEIN Protein quantity Protein quality (EAA, BCAA) Timing of protein intake