Zusammenfassung
Die Bedeutung einer kohlenhydratreichen Ernährung für den Erhalt der körperlichen Leistungsfähigkeit während intensiver Ausdauerbelastung bzw. hochintensiver, intermittierender Belastung wird allgemein akzeptiert. Ausdauersportlern wird - in Abhängigkeit von Umfang und Intensität der Trainings- und Wettkampfeinheiten - ein Kohlenhydratanteil an der Tagesenergiezufuhr von 60 - 65 % der Gesamtkalorienmenge bzw. 6 - 10 g Kohlenhydrate/kg Körpergewicht/d empfohlen. Diese Empfehlung basiert auf folgenden Grundlagen: 1. Im Vergleich zu Fetten und Proteinen ermöglicht die Utilisation von Kohlenhydraten eine höhere Energieflussrate sowie eine gesteigerte Energieausbeute/l O2 in Muskulatur. Länger anhaltende Ausdauerbelastungen (> 75 - 90 min) im Bereich von ca. 70 - 75 % VO2max sind daher nur über einen hohen Anteil von Kohlenhydraten an der muskulären Energiebereitstellung möglich. 2. Die Höhe der Kohlenhydratspeicher in der Leber und Muskulatur (ca. 1500 - 2000 kcal) ist begrenzt. Durch eine kohlenhydratreiche Ernährung in der Vorbelastungsphase wird eine optimale Auffüllung der muskulären und hepatischen Glykogendepots zwischen den Trainingseinheiten bzw. Wettkämpfen gewährleistet. 3. Durch intermittierende Zufuhr von kohlenhydratreichen Getränken bzw. Snacks kann die Energiebereitstellung aus Kohlenhydraten auch bei anhaltender Ausdauerbelastung aufrechterhalten werden. Untersuchungen haben gezeigt, dass durch eine vermehrte muskuläre Metabolisierung von Blutglukose die Glykogendepots, vor allem in der Leber, geschont werden. Obwohl die Datenlage nicht einheitlich ist und weitere kontrollierte Untersuchungen notwendig sind, haben die Mehrzahl der Untersuchungen unter Kohlenhydratzufuhr eine verbesserte Leistungsfähigkeit im Sinne verlängerter Belastungszeiten nachgewiesen.
Abstract
The ergogenic effect of a high carbohydrate content within the athletes diet is generally accepted. An enhanced performance by carbohydrate feeding has been reported for endurance exercise and high intense intermittent exercise. It is recommended, that athletes increase the amount of carbohydrates within their diet to 60 - 65 % of total energy intake or 6 - 10 g carbohydrate/kg bodyweight/d. These recommendations are found on the basis that: 1. Carbohydrate utilisation is associated with a higher flux of energy within skeletal muscles and an increased energy output/l oxygen consumed. Therefore, prolonged endurance exercise at intensities ranging between 70 - 75 % VO2max is highly dependent on carbohydrate as an energetic source for muscular work. 2. The amount of carbohydrates that can be stored as glycogen in the muscle and liver is limited to approximately 1500 - 2000 kcal. A high carbohydrate diet improves the restoration of glycogen stores in between training sessions and competition. 3. Carbohydrate feeding during endurance exercise has been shown to improve exercise performance, particularly when the exercise duration is longer than 1hour. It has been demonstrated that carbohydrate ingestion during exercise leads to increased oxidation of blood glucose and spares liver glycogen. Although there is a considerable need for further research, most controlled studies support the view that carbohydrates improve endurance capacity and should be the predominant source of energy within the athletes diet.
Schlüsselwörter
Leistungsfähigkeit - Energiegewinnung - Sport - Kohlenhydrate
Key words
Carbohydrate - nutrition - performance - exercise
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Daniel König
Universitätsklinikum Freiburg · Medizinische Klinik · Abt. Prävention, Rehabilitation und Sportmedizin
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