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Welche Kohlenhydrate vor und nach dem Training? – Sports Gear Patrol Zum Inhalt springen Ob und welche Kohlenhydrate vor oder nach dem Training zugeführt werden, macht einen entscheidenden Unterschied. Neben dem richtigen Zeitpunkt beeinflusst auch die Zusammensetzung der Kohlenhydrate den Trainingserfolg.
Kohlenhydrate vor dem Training zu sich nehmen Beantworten wir die wichtigste Frage gleich vorweg: wie bereite ich meinen Körper mit Kohlenhydraten auf ein intensives Training vor?
Der Energiebedarf eines normalen Tages kann bis zu 12 Stunden aus einem gefüllten Kohlenhydratspeicher gedeckt werden. Bei intensiver Arbeit und anderen negativen Umweltfaktoren kann der Zeitraum auch deutlich kürzer sein.
Sind die Speicher weitgehend geleert, wird der Bedarf durch Glukoneogenese gedeckt, hierfür werden Fette und Aminosäuren verwendet.
Da dieser Prozess bei den allermeisten Menschen zu langsam ablaufen dürfte, um kurzfristig für eine adäquate Deckung des Energiebedarfs im Muskel bei intensivem Training zu sorgen, sollten ausreichend Kohlenhydrate vor dem Training zugeführt werden.
Für Wettkampfsportler ist die Zufuhr von 8-12g KH / Kg Körpergewicht / Tag empfohlen. Hobbysportler sollten sich am unteren Ende dieser Spanne orientieren.
Aus offensichtlichen Gründen ist die Aufnahme großer Mengen Nahrung kurz vor dem Training eher kontraproduktiv. Die Zufuhr der Kohlenhydrate sollte bis 2 Stunden vor dem Training weitgehend abgeschlossen und anschließend höchstens durch kleine Mengen / Flüssignahrung ergänzt werden.
Kohlenhydrate schnell auffüllen Hat man es in den 24 Stunden vor dem Training nicht geschafft, adäquat zu essen, lässt sich in dem Zeitfenster 4 – 2 Stunden vor Trainingsbeginn der Speicher folgendermaßen auffüllen:
1.2 g Kohlenhydrate / Kg Körpergewicht / Stunde
Der Refeed sollte durch Lebensmittel mit einem hohen glykämischen Index (>70), idealerweise in Verbindung mit Koffein (3 – 8 mg / Kg) und geringen Mengen Protein (0.2 – 0.4g / kg /Std.) erfolgen.
Welche Kohlenhydrate vor dem Training? Die Grundversorgung mit Kohlenhydraten für das Training sollte über naturbelassene Lebensmittel mit Mehrfachzucker geschehen. Hierzu zählen vor allem Kartoffeln, Getreide und Vollkornprodukte.
Lebensmittel Kilokalorien in 100 g Kartoffeln 70 Reis 100 Nudeln 140
Mehrfachzucker werden vergleichsweise langsam verstoffwechselt und sind bestens geeignet, die Glykogenspeicher der Muskeln aufzufüllen .
Eher ungeeignet zu diesem Zweck sind Lebensmittel mit hohem Fruktoseanteil . Die Fruktose muss, sofern sie nicht sofort als Energie benötigt wird, für die Verstoffwechselung den umständlichen Weg über die Leber gehen.
Während Fruktosereiche, ballaststoffreiche Lebensmittel (unbehandeltes Obst) für die unmittelbare Energiebereitstellung durchaus geeignet sind, sollten verarbeitete Lebensmittel, die mit Fruktose bzw. HFCS versetzt sind, möglichst umfassend gemieden werden.
Lebensmittel mit einem hohen glykämischen Index sind dann zu empfehlen, wenn die Kohlenhydratspeicher kurzfristig aufgefüllt werden müssen:
Glucose (Traubenzucker) 100 Cornflakes, Popcorn 85 Schnellkochreis 85 Wassermelone, Banane 70 Weißbrot (Baguette) 70 Zucker (Saccharose) 70 Coca-Cola, Limonade 70 Schokoladenriegel 70
Damit keine Verwirrung aufkommt: die Obstsorten stehen nicht wegen ihrer Fruktose, sondern wegen der vorhandenen Glukose , in Verbindung mit einem hohen glykämischen Wert, auf dieser Liste.
Kohlenhydrate während des Trainings In extensiven Trainingseinheiten kann sich auch das Wiederauffüllen der KH-Speicher während des Workouts lohnen. Hierdurch kann sich die Leistungs- und Adaptionsfähigkeit des Körpers während des Trainings und direkt nach dem Training verbessern.
Auch hier ist, wie oben beschrieben, eine Kombination mit Proteinen und gegebenenfalls Koffein sowie ausreichend Wasser zu empfehlen. Die schnelle Verfügbarkeit von flüssigen Kohlenhydraten lässt diese eindeutig als die beste Methode während des Trainings erscheinen.
Energiebereitstellung durch Kohlenhydrate beim Training Die Kohlenhydratspeicher im menschlichen Körper sind relativ umfangreich und, ausreichend westliche Standardernährung vorausgesetzt, zumeist auch gut gefüllt.
Als Glykogen tummeln sich 100 Gramm davon in der Leber und bis zu 500 Gramm, also etwa 2000 kcal, in den Muskelzellen . Je nach Trainingszustand kann die Zahl variieren.
Mit diesem Speicher sind bis zu 90 Minuten Ausdauersport problemlos möglich. Allerdings sollten rechtzeitig vorher Kohlenhydrate zugeführt werden, denn die Verfügbarkeit kann einige Zeit benötigen.
Bei Muskelaufbau und Krafttraining sind Kohlenhydrate allerdings zunächst nicht der entscheidende Faktor.
Die Belastungsintensität bestimmt die Art der Energiebereitstellung
Die Energiebereitstellung für hohe Belastungen, wie sie bei derartigem Training entstehen, erfolgt anteilig in dieser Aufteilung:
ATP + Creatinphosphat (anaerob, alaktazid) Anaerobe Glykolyse (anaerob, laktazid) Aerobe Glykolyse (aerob) Lypolyse + Betaoxidation (aerob) Explizit wird hier nicht von einer Reihenfolge gesprochen, da die Prozesse größtenteils ineinander überlappen (Mischverbrennung). Dennoch lässt sich festhalten, dass energiereiche Phosphate zunächst die Hauptrolle in dem Schauspiel übernehmen.
ATP und Creatinphosphat sind chemisch sofort verwertbar und versorgen die Muskelkontraktion in den ersten 10, maximal 15 Sekunden .
Die Geschwindigkeit, mit der die entsprechenden Speicher wieder aufgefüllt werden, ist abhängig vom Trainingszustand. Die Wiederherstellungsdauer kann bei Untrainierten einige Minuten (auch abhängig von der Größe der beteiligten Muskeln) betragen, bei Spitzensportlern sind es nur noch wenige Sekunden.
Hier wird die Sache gerade für den Muskelaufbau richtig interessant. Denn nicht nur ließe sich der Anpassungsprozess durch entsprechendes Training (z. B. Rest-Pause) beschleunigen, die Dichte der effektiven Sätze pro Workout könnte auf diese Weise auch erhöht werden.
Damit der Prozess der kurzfristigen Bereitstellung von Energie für mehrere dicht gestaffelte Sätze funktioniert, ist die Einnahme von Creatin rechtzeitig vor dem Training entscheiden.
Die Energiebereitstellung für eine intensive Belastung im Zeitraum zwischen 15 und maximal 60 Sekunden lässt sich ebenfalls relativ klar abgrenzen. Sie findet hauptsächlich durch anaerobe Glykolyse statt.
Durch den laktaziden Prozess entsteht eine metabolische Azidose, die zunächst für eine weitere Versorgung mit dem notwendigen ATP sorgt, sich aber leistungslimitierend auf die Fähigkeit zur Muskelkontraktion auswirkt. Kurzum: der Muskel macht wegen kurzzeitiger Übersäuerung dicht.
Der Abbau von Laktat wird übrigens durch Bewegung begünstigt.
Schon deswegen ist es grundsätzlich eine schlechte Idee, in Satzpausen auf dem Gerät sitzen zu bleiben. Stattdessen sollte man zumindest herumgehen und auch die Arme dabei aktiv bewegen.
Lokale Verfügbarkeit von Kohlenhydraten Zunächst erscheint der Bedarf an Kohlenhydraten als Energieträger bei kurzen, schweren Belastungen des muskulären Trainings weniger relevant als bei den durchgehenden Belastungen des Ausdauertraining.
Zwei Dinge gilt es dabei allerdings zu bedenken:
Zum einen dienen Kohlenhydrate nicht allein der Energiebereitstellung, sondern sollen durch die Erhöhung des Insulinlevels ebenfalls einen Anteil an der Muskelproteinsynthese und damit am eigentlichen Trainingserfolg -Muskelwachstum- haben. Diesen Punkt besprechen wir im Anschluss noch.
Zum anderen sind die Anforderungen eines Muskelaufbautrainings naturgemäß lokal begrenzt und intensiv.
Etwas allgemeiner gesagt: die 500 Gramm Kohlenhydrate, die in der Muskulatur gespeichert sind, können nicht umgehend verfügbar gemacht werden, wenn für den Trainingstag nur spezifische Muskeln, zum Beispiel Bizeps/Trizeps auf dem Trainingsplan stehen.
Nebenbei bemerkt scheint mir auch dies ein valides Argument gegen ein mehrfach gesplittetes Training und eine zweistellige Anzahl an Sätzen pro Muskelgruppe und Tag.
Als sicher darf aber gelten, dass der Muskelspeicher lokal, für die Zielmuskeln des jeweiligen Trainingstages, gut gefüllt sein sollten. Dies lässt sich am besten sicherstellen, indem insgesamt auf eine rechtzeitige und ausreichende Zufuhr an Kohlenhydraten vor dem Training geachtet wird.
Woran bemerkt man zu wenig Kohlenhydrate beim Training? Leider ist Hunger nicht immer ein aussagekräftiger Indikator bezüglich Kohlenhydratmangel und wenn erst Kopfschmerzen oder Schwindelgefühle einsetzen, ist es zumindest für diese Trainingseinheit zu spät.
Sinnvoller ist es, rechtzeitig auf Symptome wie Konzentrationsschwäche und Stimmungstiefs zu achten. Hat man das Gefühl, dass “nichts klappt” und ist durchgehend deprimiert über die eigene Trainingsleistung, kann dies mit einem akuten Kohlenhydratmangel zu tun haben.
Natürlich kann es auch sein, dass einfach nichts klappt. Es wäre zu prüfen, wann und in welcher Form zuletzt Kohlenhydrate konsumiert wurden und ob die schnelle Zufuhr durch schnell verfügbare Einfachzucker die Situation zumindest kurzfristig behebt.
Die Supplementierung mit Traubenzucker ist nur dann sinnvoll, wenn jenseits von 30 Minuten keine Höchstleistungen, körperlich oder geistig, erbracht werden müssen. Der Effekt kehrt sich dann zu einem ziemlich hässlichen Zucker-Hangover um, sofern nicht erneut zugeführt wird.
Weitere Anzeichen sind mangelnde Durchblutung und damit verbunden oft ein erhöhtes Kälteempfinden. Beim Kraftsport macht sich das auch durch kalte Hände und, zumindest gefühlt, verminderte Griffkraft bemerkbar.
Es gibt Hinweise darauf , dass diese Symptome durch konsequente Zufuhr von Kohlenhydraten vermindert werden können, so keine abweichenden Ursachen vorliegen.
Kohlenhydrate nach dem Training Das Auffüllen der Kohlenhydratspeicher nach dem Training ist nicht nur entscheidend für Wohlbefinden und weitere Leistungsfähigkeit. Es kann, wie bereits erwähnt, auch Auswirkungen auf die Muskelproteinsynthese haben.
In aller Fairness muss aber gesagt werden, dass der Einfluss von Kohlenhydraten nach dem Training auf den eigentlich gewünschten Effekt, nämlich das Muskelwachstum, nicht ausreichend belegt ist.
Schon die Frage, inwieweit die ausgelöste Insulinspitze in Zusammenhang mit einem Proteinshake die Muskelproteinsynthese überhaupt positiv beeinflusst, ist durchaus strittig:
In conclusion, whilst it cannot be excluded that carbo-hydrate addition may provide benefits for recoveringathletes, on the basis of available data, no further benefi-cial actions of carbohydrates, irrespective of GI, areevident concerning muscle hypertrophy when a proteinsupplement that maximally stimulate muscle proteinsynthesis is ingested.
Figueiredo, Vandré & Cameron-Smith, David. (2013). Is carbohydrate needed to further stimulate muscle protein synthesis/hypertrophy following resistance exercise?. Journal of the International Society of Sports Nutrition. 10. 42. 10.1186/1550-2783-10-42.
Daher scheint die Einnahme von Kohlenhydraten direkt nach dem Training, wie übrigens auch schon bei den Proteinen , weniger relevant, als die durchgehende Versorgung mit Carbs über den Tag hinweg.
Abschließende Hinweise Gerade in Zeiten der Low-Carb und Keto Diäten ist die Erwähnung von Kohlenhydraten fast zu einem Sakrileg geworden. Allerdings sollte sich ein jeder dieser Adepten der neuen (eigentlich alten) Diäten darüber im Klaren sein, was er eigentlich letztendlich erreichen will.
… und wie nachhaltig sein Ernährungsansatz wirklich ist.
Ich selbst habe mit einer Keto Diät durchaus gute Erfolge erzielt , würde dies aber niemals als langfristigen Ernährungsansatz wählen. Interessanterweise lag meine Proteinzufuhr während dieser Zeit bei 25% der Gesamtenergieaufnahme , was ziemlich genau dem Bereich entspricht, der von Old School Bodybuildern empfohlen wurde.
Ich liege damit übrigens deutlich über dem von der Deutschen Gesellschaft für Ernährung empfohlenen 1,2 – 1,6 Gramm Protein / Kg Körpergewicht und das ist gut so. Vor allem, wenn man bedenkt, dass ich keine 20 mehr bin.
Das Keto Diäten also durchaus auch in Hinblick auf Muskelerhalt funktionieren können, liegt mit höchster Wahrscheinlichkeit daran, dass hier endlich einmal angemessene Proteinwerte zugeführt werden.
In punkto Energieversorgung sind Kohlenhydrate aber nach wie vor die erste Wahl des Körpers und sollten auch den entsprechenden Stellenwert in unserer Gesellschaft haben.
Eine gesunde, klassische Makronährstoffverteilung sieht so aus:
60% Kohlenhydrate
25% Proteine
15% Fette
Diese Makronährstoffe sollten möglichst in naturbelassener Form zugeführt werden. Das gilt vor allem dann, wenn, ebenfalls wie im Old School Bodybuilding, nicht Körpermasse an sich, sondern der Zuwachs aktiver Muskelmasse das Trainingsziel ist.
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