Vitamíny

Erik Kerpčár Jedálniček, Powerlifting 3360 Comments

Mikronutrientami nazývame organické zlúčeniny zvané vitamíny a anorganické minerály, ktoré telo potrebuje v malých množstvách. Vitamíny a minerály sú považované za esenciálne, pretože nemôžu byť syntetizované v tele,  musia byť konzumované v strave. V tomto článku budeme diskutovať o funkciách niekoľkých vitamínov a minerálov, ktoré sú zvlášť dôležité pre silových športovcov.

Vitamíny

Poznáme 13 esenciálnych vitamínov. Všetky zastávajú úlohu katalyzátora, teda urýchľujú rôzne chemické reakcie, od ktorých závisí náš život. Bez vitamínov v úlohe katalyzátorov by tieto reakcie nemuseli prebehnúť dostatočne rýchlo alebo aj vôbec.

Telo nedokáže syntetizovať vitamíny, čo znamená, že musia byť pravidelne konzumované v strave (alebo vo forme doplnkov výživy) v primeraných množstvách. Vitamíny delíme do dvoch základných skupín – kategórií: rozpustné vo vode a rozpustné v tukoch. Telo dokáže uskladniť v tukoch rozpustné vitamíny A, D, E a K v malých množstvách v tukovom tkanive, no nedokáže uskladniť vo vode rozpustné vitamíny (B komplex a C), čím ich význam v dennej strave stúpa. Vitamíny C, D, E a B komplex sú výnimočne dôležité práve pre silových športovcov.

B komplex

B komplex tvorí 8 esenciálnych vitamínov: tiamín (B1), riboflavín (B2), niacín (B3), pyridoxín (B6), folát (B9), kyanokobalamin (B12), kyselina pantoténová (B5) a biotin. Tabuľka 1.1 reprezentuje funkciu každého vitamínu jednotlivo. Ako skupina sú tieto vitamíny vitálne koenzýmy, ktoré pomáhajú pri uvoľňovaní energie z karbohydrátov, tukov a bielkovín. Vitamín B6 tiež napomáha pri tvorbe bielkovín z aminokyselín. Vitamín B12 a folát hrajú dôležitú rolu v bunkovej reprodukcii a syntéze červených krviniek.

Väčšina vitamínov B je v strave pridružená k bielkovinovému zdroju. Strava bohatá na bielkoviny (mäso, oriešky, fazuľa, sója) vám zaobstará dostatok vitamínu B. Folát je jediný člen skupiny vitamínov B komplexu, ktorý zaznamenáva nedostatok v ľudskom pokolení. Zelená listová zelenina vám určite zabezpečí jeho dostatočnú hojnosť v strave. Samozrejme, je možnosť aj jeho suplementácie, najlepšie multivitamínovým spektrom s folátom. Tabuľka 1.2 obsahuje odporúčané denné dávky každého z vitamínov B komplexu.

Vitamín Funkcia
Tiamín (B1) Liečba ochorenia svalov a periférnych nervov
Riboflavín (B2) Premena živín, zúčastňuje sa produkcie hormónov v kôre nadobličiek
Niacín (B3) Tvorba energie, srdcová, svalová a nervová činnosť, správne fungovanie tráviaceho traktu a udržiava zdravú kožu
Pyridoxín (B6) Metabolizácia červených krviniek, dôležitý pri raste a vývoji kostry
Folát (B9) Bunková reprodukcia, látková premena nukleových kyselín (DNA a RNA), funkcia génov
Kyanokobalamín (B12) Syntéza červených krviniek a bunková reprodukcia
Kyselina pantoténová (B5) Syntéza hormónov a cholesterolu, spracovanie živín
Biotin Posilňuje rast svalov, upravuje hladinu cukru v krvi, chráni pred poškodením nervov, zdravie pokožky, podporuje vstrebávanie tukov a ich metabolizáciu

Tabuľka 1.1. Funkcia vitamínov B komplexu

Vitamín ODM[1]
Tiamín (B1) 30-200mg
Riboflavín (B2) 30-200mg
Niacín (B3) 20-100mg
Pyridoxín (B6) 20-100mg
Folát (B9) 400-1000mcg[2]
Kyanokobalamín (B12) 12-200mcg
Kyselina pantoténová (B5) 25-200mg
Biotin 125-250mcg

Tabuľka 1.2. Odporúčané denné množstvo vitamínov B komplexu

Vitamín C

Viacúrovňové spracovanie je doména vitamínu C. Je to jediný vitamín, ktorý je prítomný v každej bunke tela. Na štrukturálnej úrovni je hlavnou zložkou kolagénu, proteínu, ktorý spája bunky do tkanív. Vitamín C je silný a účinný antioxidant, ktorý neutralizuje voľné radikály predtým, ako ničia tukové bunky. Poškodenie vytvorené voľnými radikálmi je určujúci faktor v starnutí a vývoji mnohých degeneratívnych chorôb.

Vitamín C pomáha doplniť zásoby vitamínu E, ďalšieho dôležitého antioxidantu. Tiež dopomáha pri absorpcii železa a tukového metabolizmu. Nové štúdie tiež tvrdia, že suplementácia vitamínom C „otupuje“ vypúšťanie katabolického hormónu, kortizolu, najmä počas ťažkého tréningu. V jednej štúdii ultramaratónci, ktorí brali 1000 miligramov vitamínu C vo forme suplementácie po dobu 7 dní pred 90 kilometrovým behom, vykazovali o 30 percent nižšiu hladinu kortizolu po behu ako ostatní, čím došlo k potenciálne menšiemu svalovému rozpadu.

Céčko taktiež ochraňuje telo pred vírusovými ochoreniami, pred ktorými sú siloví atléti v ťažkej fáze podstatne ohrozenejší. Štúdie ukázali, že denná suplementácia 600mg vitamínu C významne zredukovala dopad infekcií dýchacej sústavy u ultramaratóncov, ktorí sa zúčastnili spomínaného behu. V inej štúdii kombinácia antioxidantov C, E a betakaroténu znížila incidenciu infekcií respiračného systému o 40 percent. Podobné výsledky boli dosiahnuté aj inými investigátormi.

Pretože cvičenie vysoko zvyšuje telesnú spotrebu kyslíka, čo je voľný radikál, atléti potrebujú viac vitamínu C, aby neutralizovali tieto voľné radikály, a preto je potrebná jeho vyššia účasť v strave. Príjem 800-2000 mg denne je odporúčané denné množstvo pre aktívneho cvičenca. Prekročenie tohto množstva môže viesť k vedľajším následkom ako hnačky alebo bolesť kĺbov. Dobré zdroje vitamínu C zahŕňajú ovocie (pomaranče, grepy alebo jahody) a zeleninu (paradajky, brokolica, zelenú alebo červenú papriku a listovú zeleninu).

Vitamín D

Funkcia vitamínu D je udržiavať normálnu hladinu kalcia a fosforu. Vitamín D facilituje absorpciu kalcia, ktoré je esenciálne pre vznik a udržiavanie silných, zdravých kostí. Najlepšie pracuje v koncepte s ostatnými vitamínmi, minerálmi a hormónmi pre udržanie správnej mineralizácie kostí. Olympijskí vzpierači potrebujú zvlášť silné kosti z dôvodu extrémnych síl, ktoré na telo v tréningu pôsobia.

Vitamín D je v bežnej strave veľmi zriedkavý. Zrejme jediné jedlá obsahujúce vitamín D v priaznivom pomere sú tučnejšie ryby (ako losos) a rybí olej. Vajcia a hovädzie ho obsahujú málo. Zarážajúce je, že bežní ľudia prijímajú vitamín D zo stravy cez mlieko obohatené o vitamín D alebo ranné cereálie. Zaujímavé je, že syntéza Déčka sa dá dosiahnuť aj cez slnečné žiarenie. Tí, ktorí sú vo veľkom množstve vystavovaní slnečnému žiareniu, potrebujú menšie zastúpenie vitamínu D v strave. Atléti potrebujú okolo 400-1000IU[3].

Vitamín E

Vitamín E patrí medzi v tukoch rozpustné vitamíny, ktorý nájdeme v ôsmich formách, z ktorých najbežnejšia a najpoužiteľnejšia je forma alfa-tokoferolu. E je veľmi silný antioxidant. Chráni bunky, zahrňujúc aj svalové bunky, pred deštrukciou voľnými radikálmi tým, že pomáha udržiavať integritu bunkovej membrány. Táto ochrana akceleruje po-tréningovú regeneráciu tromi spôsobmi:

  • Limituje stratu svalovej bielkoviny
  • Skracuje po-tréningový zápal svalu
  • Redukuje hromadenie laktátu

Už množstvo štúdií demonštrovalo regeneračné schopnosti vitamínu E u tých, ktorí sú aktívne zúčastnení v namáhavom cvičení. Jedna štúdia skúmala 32 zdravých mužov, ktorým bola náhodne podávaná denná dávka o množstve 1000IU vitamínu E alebo placeba po dobu dvanástich týždňov. Obe skupiny vykonávali downhillový beh (spôsobuje väčšie svalové poškodenie ako bežný beh, pretože vytvára väčší excentrický stres na sval) po dobu 45 minút pri 75% VO2[4] max, raz pred a raz po suplementácii. Krvné vzorky boli odobraté pred, hneď po cvičení a po 6, 24 a 72 hodinách po cvičení, aby sa zistila hladina antioxidantov, svalové poškodenie, peroxidácia tukov a poškodenie DNA. Výskumníci zistili, že suplementácia vitamínom E mala priaznivý vplyv na všetky vyššie uvedené položky výskumu.

Vitamín E môže mať tiež priaznivý vplyv na imunitný systém. Niekoľko štúdií ukázalo, že suplementácia vitamínom E zlepšuje množstvo elementov imunitného systému. To, či je to spôsobené priamo jeho doplnkom, alebo pôsobením proti imunosupresívnemu efektu kortizolu, nie je známe.

Zaujímavé je, že vitamín E vykazuje potenciálne lepší regeneračný efekt v kombinácii s vitamínom C. Tieto 2 antioxidanty pracujú synergicky, komplementárne ako vzájomné aktivátory. Odporúčané denné množstvo vitamínu E je pre silových športovcov 200-1000IU. Zdroje vitamínu E zahŕňajú zelenú listovú zeleninu, hrach, orechy, semienka a celozrnné obilniny.

 

[1] Odporúčané denné množstvo

[2] Mikrogramy; 1mcg = 0.001 mg

[3] International units; 1IU = 0.45mg

[4] Maximálna rýchlosť spotreby kyslíka

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