NAPREDNE PREHRANSKE STRATEGIJE Dr Mark BUDLER Mentor Fitnes

NAPREDNE PREHRANSKE STRATEGIJE Dr. Mark BUDLER Mentor Fitnes zveze Slovenije

VSEBINA ü Sodobne prehranske in vadbene smernice: kako in kdaj je učinkovita LCHF-prehrana? ü Visokobeljakovinska ali rastlinska dieta: koristi in izzivi vzdrževanja. ü Ciklizacija OH in kalorij kot del osebnega jedilnika: KAJ jesti KDAJ in ZAKAJ? ü Kako vključiti delno postenje za izboljšanje rezultatov? ü Energetski, hormonski in metabolni učinki primerne prehrane. ü Ciljno usmerjena prehranska dopolnila za izboljšanje rezultatov. ü Kava, čaj in alkohol: pregrehe ali koristni pripomočki? ü Diskusija z individualnim svetovanjem, možnostjo vprašanj o prehrani in vadbi.

KAJ JE POMEMBNO PRI PREHRANI? ü Kalorije oz. količina? ü Čas (obdobje) vnosa makrohranil? Hormonski odziv. ü „AS-IS“ stanje 24 h (prenajedanje? ) in splošno (inzulinska rezistenca) ü Kontekstualizacija: vadba, delo, navade itd. ü NEkombiniranje živil in „prava“ (NEprocesirana) hrana. ü Alergije in zdravstvene težave: laktozna & glutenska intoleranca.

METABOLNA FLEKSIBILNOST „The hypothesis of a better and more sustained performance with a breakfast providing >20% daily energy intake still needs substantiation, there does appear to be emerging, but still equivocal, evidence that a lower postprandial glycemic response is beneficial to cognitive performance“. ü Delno postenje, glej npr. Moro et al. (2016). ü VISOKOINTENZIVNA VADBA (anoreksigeni dipeptidi!) in sposobnost celic za privzem glikogena. ü OGLJIKOVI HIDRATI: po vadbi za moč (moški), za oba spola: čas vnosa med 16. in 20. uro (cirkadiani ritem) ü Kaj pa (še) več OGLJIKOVIH HIDRATOV? Izmenjava LCHF-prehrane z mediteransko prehrano (cikliranje).

METABOLNA FLEKSIBILNOST

ZAKAJ MASTNE KALORIJE? LCHF-prehrana med MITI in RESNIČNOSTJO: Ø Zmotna obravnava tako nasičenih kot nenasičenih maščob. Ø Zgradba tkiv (60 %) in reaktivnost polinenasičenih maščob. Ø Neustrezno razmerje omega 3 : omega 6 maščob. Ø Učinek sitosti in izguba „želje po sladkem“ – hormoni. Ø Uživanje maščob izboljša vrednosti v. LDL, LDL in HDL.

KETOGENA DIETA & VADBA Sinergija učinkov

ZAKAJ MASTNE KALORIJE?

ZAKAJ OH? Inzulinska, leptinska in grelinska rezistenca. POZOR: Carb cravings!

OGLJIKOVI HIDRATI & VADBA

NIZKOKALORIČNE DIETE S stradanjem do izgube kilogramov: MIT in RESNICA Hormoni: ü ESTROGEN, RASTNI HORMON IN TESTOSTERON: vpliv fitoestrogenov (soja), cinka, tenzijske vadbe in HIIT. ü DOPAMIN, SEROTONIN, GRELIN in LEPTIN: kako napake pri dietah zmotijo delovanje le-teh? Pomen vnosa OH - cikliranje. Metabolizem (po dieti s 1200 k. Cal/dan) upočasnjen, povp. 41 kg povrnjenih:

. . . MANJŠI DEFICIT Mehanizem? - Mitohondrijska biogeneza Pozor: - Mikronutrienti (pomanjkanje v deficitu)

MANJŠI DEFICIT & CIKLIRANJE Ciklizacija kalorij vs. stalni kalorični deficit Variante ketogene diete: - Ciklična ketogena dieta, - Targetirana ketogena dieta (vnos OH okoli vadbe), - Colombovo ketogena dieta (carb-up), - 40: 20 Pro-FIT Team - Ni povsem dokazano, ali je priporočljiva ali ne: „Keto diet & sports: a possible marriage? “.

RASTLINSKA/VEGANSKA PREHRANA ü Pretežno po načelu 80: 10. ü Kvalitetni viri beljakovin (biološka aktivnost/dosegljivost) in ogljikovih hidratov. ü Veganstvo + LCHF-targetirana prehrana (20: 40). Predispozicije za uspeh na rastlinski/veganski dieti: ü Količina amilaze in ‚prenašanje‘ škroba („Amylase production strongly influences how we metabolize starchy foods — and whether those foods send our blood sugar on a gravity-defying rollercoaster or on a more leisurely undulation. When people with low amylase consume starch (especially refined forms), they experience steeper, longer-lasting blood sugar spikes compared to folks with naturally high amylase levels“). ü Učinkovita konverzija beta karotena (prekurzorja) v vitamin A (cca 50 % populacije) ü Črevesna mikroflora in sposobnost sinteze vitamina K 2 („Certain gut bacteria are needed for synthesizing vitamin K 2 (menaquinone), a nutrient with unique benefits for skeletal health (including teeth), insulin sensitivity and cardiovascular health, as well as prostate and liver cancer prevention“). ü Holin („The most choline-abundant foods are animal products — with egg yolks and liver dominating the charts, and other meats and seafood also containing decent amounts“).

DELNO POSTENJE (IF) Številne prednosti onkraj ‚hujšanja‘ in športnih zmogljivosti Emerging findings suggest that the metabolic switch from glucose to fatty acid‐derived ketones represents an evolutionarily conserved trigger point that shifts metabolism from lipid/cholesterol synthesis and fat storage to mobilization of fat through fatty acid oxidation and fatty acid‐derived ketones, which serve to preserve muscle mass and function. Thus, IF regimens that induce the metabolic switch have the potential to improve body composition in overweight individuals. Moreover, IF regimens also induce the coordinated activation of signaling pathways that optimize physiological function, enhance performance, and slow aging and disease processes.

VISOKOBELJAKOVINSKA DIETA . . . za zadnje grame maščobe Kratkoročno vzdržna. In otherwise healthy individuals, there is little evidence that high protein intake is dangerous. However, kidney damage may be an issue for individuals with already existing kidney dysfunction. Increased protein intake necessarily means that overall energy intake must increase or consumption of either carbohydrate or fat must decrease. In conclusion, high protein intake may be appropriate for some athletes, but there are potential negative consequences that must be carefully considered before adopting such a diet. In particular, care must be taken to ensure that there is sufficient intake of other nutrients to support the training load.

VISOKOBELJAKOVINSKA DIETA. . . za zadnje grame maščobe Kratkoročno vzdržna. Some of the potential mechanisms that account for weight loss associated with high-protein diets involve increased secretion of satiety hormones (GIP, GLP-1), reduced orexigenic hormone secretion (ghrelin), the increased thermic effect of food and protein-induced alterations in gluconeogenesis to improve glucose homeostasis. A high intake of branched-chain amino acids in combination with a western diet might exacerbate the development of metabolic disease. A diet high in protein can also pose a significant acid load to the kidneys. Finally, when energy demand is low, excess protein can be converted to glucose (via gluconeogenesis) or ketone bodies and contribute to a positive energy balance, which is undesirable if weight loss is the goal. In this review, we will therefore explore the mechanisms whereby a high-protein diet may exert beneficial effects on whole body metabolism while we also want to present possible caveats associated with the consumption of a high-protein diet.

FAKTORJI VPLIVA Kaj vpliva na učinkovito izgubo maščobe? Prehrana in gibanje (!) 1. ) Lipoliza (učinkovitost procesa odvisna od endokrinega sistema): „The exerciseinduced catecholamine release stimulates lipolysis, liberating FAs from the glycerol molecule“. 2. ) Transport maščob (sedeča populacija ima manj transportnih proteinov, npr. CD 36): „Endurance training has been shown to increase blood flow to subcutaneous adipose tissue by 2– 3 fold, which can increase overall FA transport to working muscle“. 3. ) Oksidacija maščob (ključen je HAD encim): „Aerobic training and fat-rich diets have been shown to increase HAD protein expression and activity“. 4. ) Ostalo: stopnja pripravljenosti („natreniranosti“), intenzivnost, trajanje, spol, prehrana, reset itd. Greater weight and fat loss was achieved with intermittent ER. Interrupting ER with energy balance ‘rest periods’ may reduce compensatory metabolic responses and, in turn, improve weight loss efficiency.

PREHRANSKA DOPOLNILA …niso doping (!) Kaj pravi znanost o nekaterih dodatkih? ü Problematična absorpcija in učinkovitost (pomembna kvaliteta!); ü Nekateri imajo dokazano učinkovitost (beljakovine v prahu, kofein, CLA, glutamin, arginin, kreatin itd. ) ü Prednosti presegajo ‚športne učinke‘, neželene posledice pri EU-reguliranih malo verjetne. Kaj lahko gre narobe? ü Razvoj tolerance (izrazito pri ‚fat burnerjih‘ in ‚pre-workout izdelkih‘); ü Predoziranje (LD 50 za kofein je 600 mg!) – maščobotopni vitamini in dekalcinacija kosti. Kofein? ü Kdaj (študije dokazujejo učinkovitost kofeina dopoldan)? Koliko (3 -5 mg/kg BM)? Zakaj (adenozin)?

KAJ PA ALKOHOL? „OPTIMALNO“: suha rdeča vina > bela vina > pivo/žganje > „likerji ipd. “

UGODNOSTI Pro-FITeam ü Brezplačni-analizno uvajalni trening in promocijska paketa: Bikini PRObrazba & Mišičnjak. Bio prodajalna NORMA ü Kuponček za 10 -odstotni popust pri nakupih v Bio prodajalni Norma. Športna trgovina HERKUL ü S kodo PRO-FIT vsaj 10 -odstotni popust na vse izdelke.