Ernährung im Ausdauersport

Zusammenfassung

Eine bedarfsdeckende, ausgewogene Ernährung zählt zu den wesentlichen Voraussetzungen für Gesundheit und Leistungsfähigkeit. Ausdauersportler haben aufgrund des hohen Energieumsatzes einen erhöhten Bedarf an Makronährstoffen. Insbesondere der Kohlenhydratbedarf zur Energiebereitstellung während einer Belastung sowie zur raschen Glykogenresynthese nach glykogenerschöpfender sportlicher Aktivität unterscheidet sich vom Nichtsportler (ca. 3,5 g / kg / d) und beträgt während durchschnittlicher Trainingsphasen 5–7 g / kg / d. Die Regeneration des Muskelglykogens verläuft biphasisch, mit einer insulinunabhängigen hohen Glykogensyntheserate in der frühen und einer langsamen, insulinabhängigen Glykogensyntheserate in der späten Phase. Spitzensportler sollten daher unmittelbar nach erschöpfenden Belastungen 1,2–1,5 g / kg / h Kohlenhydrate mit moderatem bis hohem glykämischen Index verzehren. Im Einzelfall kann eine hohe Kohlenhydratzufuhr den Anforderungen des Spitzensports bez. eines niedrigen Körpergewichts gegenüberstehen. Ein Körperfettanteil von 5 % bei Männern und 12 % bei Frauen sollte aus gesundheitlicher Sicht jedoch nicht unterschritten werden. Zur Vermeidung von Dehydratation und belastungsinduzierter Hyponatriämie ist insbesondere während Ausdauerbelastungen auf eine adäquate Flüssigkeits- und Elektrolytzufuhr zu achten. Abhängig von Belastungsart und -intensität, Außentemperaturen, Geschlecht und Körpermasse ist eine isotone Flüssigkeitszufuhr von 0,4–0,8 l / h mit einem Natriumgehalt von mindestens 450 mg / l anzuraten.

Abstract

A well-balanced, adequate dietary intake is essential for both health and athletic performance. Compared to sedentary subjects endurance athletes have higher energy demands and subsequently higher macronutrient requirements. Especially carbohydrate requirement is higher than in non-active individuals (approx. 3.5 g / kg / d) to ensure energy availability during exercise and to replenish glycogen stores after exercise. During weeks of moderately intense exercise a carbohydrate intake of 5–7 g / kg / d is recommended. Glycogen synthesis follows a biphasic manner with an insulin-independent rapid synthesis rate during early regeneration and an insulin-dependent slow synthesis rate in the later regeneration period. Therefore, elite athletes should ingest 1.2–1.5 g / kg / h of carbohydrates with a moderate to high glycemic index immediately after exercise. In some cases high carbohydrate intake may result in a conflict with sports specific requirement of a low body weight. However, a minimum of 5 % body fat for male and 12 % for female athletes is recommended to avoid health issues. During endurance exercise an adequate fluid and electrolyte intake is essential to prevent both dehydration and exercise-induced hyponatremia. Fluid replacement recommendations should be assessed on an individual basis by considering exercise intensity and duration, temperature, sex and body weight. For each hour of exercise the consumption of 400–800 ml containing a minimum of 450 mg sodium per litre is recommended.

Schlüsselwörter

Sporternährung - Energiebalance - Glykogenspeicher - Elektrolyt- und Wasserhaushalt - Ausdauerathleten

Keywords

sports nutrition - energy balance - glycogen stores - electrolyte and fluid balance - endurance athletes

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