Uporabnost nizkoogljikohidratnih diet v športu : magistrsko delo

Dišič, Mitja (author), Hadžić, Vedran (mentor), Karpljuk, Damir (comentor)

Prehranjevalni režim je eden od pomembnih dejavnikov, ki vpliva na športnikovo zdravje, zmogljivost ter športni rezultat. Danes se v množici nasprotujočih si prehranskih nasvetov športnik težko znajde. Danes so, predvsem zaradi njihovega relativno hitrega zaznanega učinka na izgubo telesne mase, ter preprostega sledenja dieti, postale popularne nizkoogljikohidratne/visoko maščobne diete (NOH/VMD). V teh predstavljajo ogljikovi hidrati (OH) od 20 do 40 % celotnega energijskega vnosa. Najrestriktivnejša po dnevnem vnosu OH je ketogena dieta (KD), v kateri OH predstavljajo zelo nizek (< 10 % celotnega energijskega vnosa), maščobe M (> 60% celotnega energijskega vnosa) pa zelo visok delež vira energije. KD vzpostavi v telesu stanje fiziološke ketoze, ki se kaže s prisotnostjo ketonskih teles v krvnem obtoku. V medicini so se KD uspešno uporabljale pri terapiji epilepsije, njihova uporabnost se odkriva še pri drugih bolezenskih stanjih, kot so diabetes tipa II, demenca in rak. Skozi pregled raziskav, izključno na ljudeh, s poudarkom na športni populaciji, smo ugotovili, da KD koristi aktivnostim submaksimalnih intenzivnosti, saj povečuje izgorevanje maščob in s tem, ob veliki količini razpoložljive energije shranjene v obliki maščobnih zalog, varuje zaloge glikogena. S KD športnik razvija metabolno fleksibilnost. Športnik, ki uporablja KD za izgubo telesnih maščob, naj zaužije zadostno količino beljakovin (1, 8 g/tt), zelenjave in vlaknin ter uporablja prehranski dodatek vitaminov in mineralov. Priporočamo, da v tem obdobju izvaja trening moči za ohranitev moči in puste telesne mase. Potencialna skrb pri sprejemanju in uporabi KD za športnike, je možna zmanjšana kapaciteta za vadbo, zaradi znižanja razpoložljive glukoze za visoko intenzivne aktivnosti.

• Language: Slovenian
• Keywords: prehrana športnika, nizko hidratna/visoko maščobna in ketogena dieta, športna zmogljivost, zdravje, zmogljivost
• Work type: Master's thesis/paper
• Typology: 2.09 - Master's Thesis
• Organization: FŠ - Faculty of Sport
• Year: 2017
• PID: 20.500.12556/RUL-94390
• COBISS.SI-ID: 5151921
• Publication date in RUL: 17.08.2017

Secondary language

• Language: English
• Title: The use of low carbohydrate diets in sports

Abstract

Diet is one of the relevant factors that have an effect on the athlete's health and performance. Today, athletes may find it difficult to seek information in a mass of contradictory dietary advice. This is why low carbohydrate/high fat dietes (LCHF) have become popular due to relatively quick and noticeable weight loss and a simple meal plan. In these diets, carbohydrates (CH) present 20–40% of the total energy intake. The most restrictive diet in terms of the daily CH intake is a ketogenic diet (KD), where the levels of CH are very low (< 10% of the total energy intake) and the levels of fats (F) are very high (> 60% of the total energy intake). The aim of the ketogenic diet is to achieve physiological ketosis, which results in the presence of ketones in the blood. Ketogenic diets have been successfully used in medicine in treating epilepsy and their benefits are being explored for other diseases as well, such as type 2 diabetes, dementia and cancer. Through the overview of research conducted on people and with an emphasis on athletes, we found that KD is beneficial in submaximal intensities as it increases fat burning and protects the glycogen levels when high amounts of energy are stored as fat. Athletes therefore improve their metabolic flexibility. Those athletes who follow KD for weight loss should consume sufficient quantities of protein (1.8 g per kg of body weight), vegetables and fibre as well as take vitamin and mineral supplements. We recommend strength training to maintain strenght and fatless body mass. One potential concern regarding the use of KD in athletes is a lower performance level in training due to low levels of glucose that is needed for high-intensity activities.

• Keywords: athlete's diet, low carbohydrate/high fat and ketogenic diet, excercise performance, health, performance