Da har jeg lest nok en faktaark fra Olympiatoppen, som også er en del av pensum i Active Education PT-studiet på Bali. Restitusjon og væskeinntak etter trening og konkurranser er et flott tekstdokument som gir en enkel og lettforståelig introduksjon til restitusjon i forhold til hard trening for toppidrettsutøvere, og under spesielle forhold (varme, kulde etc.)
Det er dog veldig viktig at man har relevanse i bakhodet når man leser dette, for selv om dette er optimalt for toppidrettsutøvere, så er mye av dette unødvendig for ‘mannen i gata’. Et godt eksempel på dette er å sammenligne oppfylling av glykogen/sukker lagrene for en toppidrettsutøver med 2 intensive økter på en dag, og en vanlig person som kanskje trener 3-6 ganger i uka. Ved 2 intensive økter på samme dag kan rask oppfylling av glykogen være lønnsomt, men for en vanlig person som ikke har den samme treningsintensiteten og frekvensen, så er det ikke et problem å fylle opp glykogenlagrene før neste økt, selv om man utsetter måltidene før/etter trening i mange timer.
Dokumentet fra Olympiatoppen er dog solid for de det er ment for, og absolutt anbefalt lesning. Her følger mine notater fra dokumentet:
Restitusjon og væskeinntak etter trening og konkurranser (Olympiatoppen, faktaark):
– «Når utøvere trener to økter per dag med bare noen få timers hvile i mellom, blir derfor restitusjonen spesielt viktig for å unngå å overbelaste kroppens evne til å tåle treningen (Viru, 1996). Imidlertid er det ikke alltid et mål å oppnå full restitusjon mellom hver trening, fordi det å gjennomføre en ny treningsøkt med ufullstendig restitusjon kan være nødvendig for at kroppen skal venne seg til å tåle stadig større belastninger«
– Ulike systemer som skal restitueres:
• «Energibalansen (fosfagen, glykogen, triacylglyserol)
• Proteinbalansen (aminosyrer, nukleinsyrer..)
• Væske –saltbalansen (vann, natrium, klor…)
• Hormonbalansen (adrenalin, kortisol, testosteron..)
• Metabolske prosesser (laktat, urea..)
• Nevro–muskulær funksjon (signalstoffer, ioner, kontraktile elementer…)
• Immunologiske funksjoner (leukocytter, cytokiner, immunglobuliner..)»
– «Hvis man trener to ganger per dag ser det ut til at stresshormoner som adrenalin og kortisol påvirkes i større grad under andre treningsøkt og at det tar tilsvarende lengre tid før de normaliseres i restitusjonsperioden (Ronsen et al., 2000)»
– Rask erstatning av tapt væske etter trening/konkurranse er kanskje det viktigste for restitusjon. Karbohydratinnhold, elektrolytter, alkohol koffein mm. vil ha en innvirkning her (Burke, 2000). Mengden væske bør tilsvare 150 % av forbruket (Shirreffs and Maughan, 2000), dette fordi man avgir vann til urinproduksjon og har et økt forbruk av vann i restitusjonsperioden etter trening og konkurranser.
– Ved væsketap på over 2 % av kroppsvekten vil søtet drikke ved fritt valg føre til økt inntak (Carter & Gisolfi 1989), drikker med karbohydrater og elektrolytter vil føre til raskere væskeopptak fra tarmen (Coombes and Hamilton, 2000). Mye salt (natriumkonsentrasjon på 50-100 mmol/L) er optimalt, men smaken blir som regel ikke god, og mer salt kan derfor inntas sammen med måltider med like god effekt (Maughan et al 1996). Vann inneholder ca 2mmol/L og vanlig sportsdrikke rundt 10-25 mmol/L.
– Drikkerutiner etter trening / konkurranser:
• «Innta rikelig med drikke rett etter trening og konkurranser > 30 min varighet
• Innta ca 1L med sportsdrikke den 1. timen etter langvarig trening og konkurranser
• Drikk gjerne i små porsjoner, men desto oftere
• Drikk deretter ca 0,7 L pr time for hver treningstime du har gjennomført
• Innta gjerne litt saltholdig mat for å beholde den inntatte væsken i kroppen
• Unngå drikke som er vanndrivende ( kaffe, cola og koffeinholdige drikker, te, øl etc)
• Øk andelen av karbohydrat i drikke etter lange treninger/konkurranser i kulde
• Øk vann og salt andelen i drikke under treninger/konkurranser i varme
• Husk at du innen 3 timer etter trening bør ha inntatt 150% av væsketapet under trening/konkurranse for å komme i væskebalanse.»
– Restitusjon i forbindelse med 2 treningsøkter pr dag: 2 harde økter på en dag fører til betydelig økning i stressresponsen ved og etter den 2. økta. Flere timer mellom øktene minimerer dette, men det er fortsatt betydelig, og man bør derfor passe på å ikke kjøre 2 tunge økter i for mange dager i strekk, og sørge for optimalt med hvile og oppfylling av glykogen ved dager med 2 økter.
– Stressfaktorer som krever målrettede restitusjonstiltak:
«1. Kuldeeksponering som medfører nedkjøling av muskulatur og kroppen forøvrig
2. Varmeeksponering med overoppheting og kroppstemperatur over 39 gr C
3. Hypoksieksponering / høydetrening på over 1500 m.o.h.
4. Dehydrering og saltmangel p.g.a. væsketap > 2% av kroppsvekt
5. Energimangel p.g.a. lavt inntak av karbohydrater, fett og proteiner
6. Mikronutrientmangel p.g.a. lavt inntak av vitaminer, mineraler, sporstoffer
7. Tretthetstilstander p.g.a. mangel på hvile, søvn og lange reiser med døgnomstilling
8. Muskel–skjelettplager fra ledd, sener, muskler, knokler, etc
9. Psykisk ubalanse p.g.a. angst, depresjon, samlivskonflikter, motivasjonssvikt etc.
10. Sosial instabilitet p.g.a. samlivsbrudd, flytting, skole-jobbstress, mye reising etc.
11. Sykdomstilstander som infeksjoner, anemier, allergier, astma, spiseforstyrrelser, etc.»
– Praktiske råd for de forskjellige stressfaktorene: s. 6-8:
* Referanser: Olympiatoppen: Restitusjon og væskeinntak etter trening og konkurranser. Restitusjon_og_vaeskeinntak.pdf
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Vann. Foto: Roger McLassus (Some rights reserved)
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