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Glykämischer Index Von Sportgetränken

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Glykämischer Index Von Sportgetränken Research Collection Student Paper Glykämischer Index von Sportgetränken Author(s): Wehrmüller, Karin Publication Date: 2002 Permanent Link: https://doi.org/10.3929/ethz-a-004485770 Rights / License: In Copyright - Non-Commercial Use Permitted This page was generated automatically upon download from the ETH Zurich Research Collection. For more information please consult the Terms of use. ETH Library ETH Zürich INW Ernährungsbiologie GLYKÄMISCHER INDEX VON SPORTGETRÄNKEN Semesterarbeit SS 2002 Karin Wehrmüller D-AGRL 8. Semester Betreuung Dr. sc. nat. Paolo Colombani GLYKÄMISCHER INDEX VON SPORTGETRÄNKEN INHALTSVERZEICHNIS INHALTSVERZEICHNIS...................................................................................................1 1 ZUSAMMENFASSUNG ..............................................................................................2 2 EINLEITUNG...............................................................................................................3 3 DISKUSSION UND SCHLUSSFOLGERUNG...........................................................5 3.1 GLYKÄMISCHER INDEX (GI).....................................................................................5 3.1.1 Messung des GI...............................................................................................5 3.1.2 Einflussfaktoren...............................................................................................6 3.1.3 Kritik am GI ....................................................................................................9 3.2 KOHLENHYDRATVERWERTUNG ................................................................................9 3.2.1 Glucoseabsorption...........................................................................................9 3.2.2 Glykogen .......................................................................................................10 3.3 SPORTGETRÄNKE ...................................................................................................11 3.3.1 Anforderung an Sportgetränke.......................................................................11 3.3.2 Verträglichkeit und Absorptionsgeschwindigkeit ...........................................11 3.3.3 GI in Sportgetränken .....................................................................................12 3.3.4 Kohlenhydrate während der körperlichen Belastung .....................................14 3.3.5 GI von verschiedenen kommerziell erhältlichen Sportgetränken ....................16 3.3.6 Schlussfolgerung ...........................................................................................19 4 LITERATURVERZEICHNIS ...................................................................................20 - 1 - GLYKÄMISCHER INDEX VON SPORTGETRÄNKEN 1 ZUSAMMENFASSUNG Sportgetränke spielen für Athleten mit einem hohen Trainingspensum eine wichtige Rolle, sowohl im Training, als auch in der Wettkampfphase. Die Leistungen können wesentlich durch die Auswahl der richtigen Lebensmittel und Getränke gesteigert werden. Aber um das geeignete Sportgetränk zu finden, müssen die eigenen Bedürfnisse und die verschiedenen Sportgetränke bekannt sein. Es gilt, verschiedene Getränke während der Trainingsphase aus- zuprobieren und das Beste auszuwählen. Es sollte auch beachtet werden, dass je nach Sportart und Intensität der Ausübung ver- schiedene Nährstoffquellen genutzt werden. Nebst den Elektrolyten und Vitaminen, sind die Kohlenhydrate in verschiedensten Zusammensetzungen und Konzentrationen in den Getränken enthalten. Insbesondere für die Verzögerung des Leistungsabfalls muss den Kohlenhydraten Beachtung geschenkt werden. Es sollten während und nach der Aktivität Getränke mit einem hohen glykämischen Index bevor- zugt werden. Die Indizes variieren bei den Sportgetränken (ohne Pre-Exercise und Recovery Getränken) von 65 (Powerade) bis 105 (Ultima), wobei der Durchschnitt, der in dieser Arbeit besprochenen Sportgetränken bei 79 liegt. Ungefähr eine bis zwei Stunden vor dem Wettkampf sollten die Glykogenspeicher vollständig aufgefüllt werden mit einem Getränk oder Lebensmittel mit eher tiefem glykämischen Index. Bei den untersuchten Sportgetränken bietet nur G Push mit G1 Hydration ein extra dafür ent- wickeltes Getränk an. Der GI ist mit 21 sehr niedrig. Eher bekannt sind die Recovery Getränke, welche helfen nach der Aktivität die Glykogen- speicher wieder optimal auffüllen und für die nächste Belastung vorzubereiten. Das Ziel dieser Handliteraturarbeit ist das Zusammenstellen einiger kommerzieller Sport- getränken nach ihrem glykämischen Index und das Besprechen des Einflusses des glykämischen Index auf die sportliche Leistung. - 2 - GLYKÄMISCHER INDEX VON SPORTGETRÄNKEN 2 EINLEITUNG P Colombani und C Mannhart besprechen in ihrer Arbeit „Spezielle Aspekte der Sporter- nährung – Grundlagen der Energie-, Makronährstoff- und Flüssigkeitszufuhr“ [28] folgende wichtige Punkte: Die Ernährung einer physisch aktiven Person unterscheidet sich qualitativ kaum von der- jenigen für inaktive Personen. Die Ernährungsempfehlungen der Lebensmittelpyramide gelten somit in gleicher Form auch für Athleten. Quantitativ sind jedoch grosse Unterschiede vorhanden. Es muss vor allem der Energie- und Flüssigkeitsbedarf angepasst werden, denn eine sportliche Leistung führt zu einer Steigerung des Gesamtumsatzes [5, 28]. Flüssigkeit ist der erste limitierende Faktor bei sportlichen Leistungen. Schon bei 2 % Wasserverlust durch Schweiss sinkt die Leistung stark ab. Bei einer 60 kg schweren Person sind das 1.2 L Schweiss. Um die Wasserbilanz im Körper ausgeglichen zu halten, sollte pro Liter Schweissverlust 1.5 L Flüssigkeit aufgenommen werden. Der zusätzliche halbe Liter wird durch den Urin wieder ausgeschieden. Bei Berg- oder Skitouren darf der Wasserverlust durch das Atmen nicht vernachlässigt werden. Um den Flüssigkeitsverlust auszugleichen, muss konstant Flüssigkeit zugeführt werden. Die Empfehlungen liegen bei 200-400 ml pro Viertelstunde. Kleine Mengen belasten die Verdauung nicht und können besser absorbiert werden. Durst ist ein schlechter Indikator für den Flüssigkeitsverlust. Wenn das Gefühl von Durst eintritt ist der Flüssigkeitslevel schon zu tief und die Leistung ist beeinträchtigt. Wenn der Durst gelöscht ist, heisst das auch noch nicht, dass genügend Flüssigkeit dem Körper zuge- führt worden ist. Daher sind leicht gesüsste erfrischende Getränke, wie Sportgetränke, zu empfehlen. Dadurch kann die freiwillige Flüssigkeitseinnahme signifikant erhöht werden. Die zweite limitierende Grösse bezüglich der sportlichen Leistung ist die Energiebereit- stellung durch Kohlenhydrate. Jede Muskelkontraktion ist auf die Abspaltung eines Phosphates von Adenosintriphosphat (ATP) zurückzuführen. Daraus wird Adenosindi- phosphat (ADP) gebildet. Da die Menge an ATP im Körper gering ist [29], muss es stets neu synthetisiert werden. Um wieder ein Phosphat an das ADP zu binden, braucht es Energie, welche durch die Nährstoffe geliefert wird. Die gebildete Menge an ATP ist abhängig von der Art des Nährstoffes (Kohlenhydrate, Fett, Protein) und der Sauerstoffverfügbarkeit (aerob oder anaerob). Die wichtigsten Energiequellen sind die Kohlenhydrate. Sie können sowohl aerob als auch anaerob abgebaut werden, wobei der aerobe Abbau mehr Energie liefert. Daneben sind das Zentralnervensystem und die Erythrozyten obligat auf Glucose angewiesen. Die Glykogenspeicher im Körper sind im Gegensatz zu den Fettspeichern sehr klein und reichen für lange Aktivitäten nicht aus. Insbesondere die drei Grössen Sportart, Intensität und Zeit beeinflussen den Energiebedarf. In der Sporternährung sollte dem Kohlenhydratkonsum grösste Aufmerksamkeit erteilt werden. 55-60 % der Energieaufnahme bei Sportlern sollte von Kohlenhydraten stammen (Abb. 2.1). Dabei spielt nicht nur die Menge, sondern auch die Art der Kohlenhydrate eine entscheidende Rolle. Sowohl zur Deckung des Flüssigkeitsbedarfes, als auch um dem Kohlenhydratbedarf gerecht zu werden, eigenen sich Sportgetränke. Besondere Bedeutung sollte dem glykämischen Index geschenkt werden. - 3 - GLYKÄMISCHER INDEX VON SPORTGETRÄNKEN Abb. 2.1: Verhältnis von Kohlenhydraten, Fett und Protein in der Ernährung. [35] Nach dem Konsum von kohlenhydrathaltigen Lebensmitteln gibt es einen charakteristischen Anstieg und Abfall der Blutglucose während ca. 2-3 Stunden. Dieses Phänomen ist bekannt als glykämische Reaktion. Das Konzept des glykämischen Index basiert auf dem Einfluss von Kohlenhydraten auf die Blutglucose und somit auch auf die Insulinausschüttung. Ein hoher glykämischer Index bedeutet einen schnelleren und höheren Anstieg der Blutglucose nach Kohlenhydratkonsum als bei tiefen glykämischen Index. Im allgemeinen sollte auf eine Ernährung geachtet werden, welche möglichst keine starken Blutglucoseschwankungen und eine geringe Insulinausschüttung verursacht. So kann einer späteren Insulinresistenz vorgebeugt werden Dies kann durch Lebensmitteln mit niederem glykämischen Index erreicht werden. Andere Regeln gelten im Bereich des Sportes. Da Athleten die Kohlenhydrate schnell brauchen, sollte auf einen möglichst hohen GI während der Zeit hoher Belastung geachtet werden (Kpt. 3.3.3). Der GI ist ein wichtiges Instrument für Sportler, denn die richtige Kohlenhydratzusammen- setzung und –konzentration kann den Leistungsabfall stark verzögern. Da während dem Wett- kampf oder Training in der Regel keine feste Nahrung konsumiert wird, sondern oftmals Sportgetränke, ist es wichtig, den GI von den verschiedenen Getränken zu kennen. - 4 - GLYKÄMISCHER INDEX VON
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