Proteiinit urheilijan ravitsemuksessa

Riittävää ja monipuolista ravintoa voidaan pitää niin aktiiviurheilijan kuin peruskuntoilijan menestyksen kannalta yhtä tärkeänä kuin tehokasta harjoittelua ja riittävää lepoa. Proteiinin tarve vaihtelee eri kohderyhmien välillä 1 ja 3 gramman välillä painokiloa kohden. Aktiiviliikkujan, ikäihmisten, raskaana olevien sekä imettävien tulisi korostaa proteiinia ruokavaliossaan. Jotkut bodarit (kehonrakentajat) saattavat syödä jopa yli 5 grammaa painokiloa kohden. Tällä ei kuitenkaan ole todettu olevan positiivista vaikutusta proteiinisynteesin kannalta. Proteiinia tarvitaan lihasmassan rakentamisessa, se nopeuttaa lihasten palautumista urheilusuorituksen jälkeen ja toimii energiana. Lisäksi riittävä proteiinin saanti ylläpitää hyvää vastustuskykyä sekä ehkäisee rasitusvammoja. Proteiini on urheilijan kaveri.

Meillä oli kokeilussa kaksi eri proteiinilisä/proteiini+hiilihydraatti palautusjuomaa: Valio PROfeel sekä Gainomax Recovery. Tuotteet nautittiin harjoitusten jälkeen ja tuloksena on 4 erilaista käyttäjäkokemusta. Arvostelun kohteena olivat: 1. Palautuminen asteikolla 1-5, 3h harjoittelun jälkeen? 2. kuinka nopeasti nälkä yllätti urheilusuorituksen jälkeen? 3. Seuraavan aamu fiilikset (urheilusuorituksen jälkeen) 4. Makunautinto asteikolla 1-5? 5. Vastaako tuote sitä mielikuvaa mikä mainoksessa tms. käy ilmi? 6. Tuotteen suosittelu?

Elina:

Testasin Valion PROfeel-tuoteperheen suklaanmakuista proteiinijuomaa 75 minuutin intensiivisen rinta+selkä -salitreenin päätteeksi normaalien treenijuomieni lisänä. Nautin juoman välittömästi suorituksen jälkeen. Kolme tuntia harjoituksen jälkeen tunsin palautuneeni kohtalaisesti, eli palautumiselle antaisin arvosanan 3. En havainnut tavanomaisesta palautumisjuomastani korkeammalla hiilihydraattipitoisuudellaan poikkeavan Profeel-juoman edistävän tai heikentävän  palatutumista.

Nälkä pysyi tavallista paremmin pois. Syön aina 1 – 2h sisällä harjoituksen päättymisestä, mutta usein nälkä ehtii iskeä jo tämän lyhyen vaiheen aikana. Tällä kertaa kiire lautasen ääreen ei ollut yhtä kova, mutta söin silti 1,5h treenin jälkeen.

Seuraavana aamuna olo oli hyvänlaatuista lihasarkuutta lukuunottamatta palautunut.

Profeel-proteiinijuomassa oli miellyttävä maku, jolle annan arvosanan 4. Juoma ei ollut liian makea, muttei myöskään karvas tai hapan, kuten jotkin proteiinituotteet. Kaakaomainen suklaan maku.

Tuote vastasi odotuksiani melko hyvin. Tuotteen proteiinipitoisuus on kohdillaan, mutta sokeria on mielestäni liikaa, vaikka pakkaus mainostaakin lisättyä sokeria olevan vain niukasti. Todellisuudessa proteiini- ja sokeripitoisuudet ovat yhtä suuret.

Lisätyn sokerin vuoksi en suosittelisi tuotetta välipana, mutta treenin jälkeen nautittuna juoma toimii erinomaisesti. Voisin jatkossakin käyttää tuotetta rankimpien treenieni yhteydessä lisäenergian saamikseksi. Juomasta saa myös helposti kelpo annoksen proteiinia. Plussaa tuotteen laktoosittomuudesta.

Mikko:

Minä aloitin treenini aamulla salin merkeissä. Salilla tein pelkästään käsien ja yläkropan treeniä. Illalla menin vielä jalkapalloharjoituksiin jotka kestivät puolentoista tunnin ajan ja siinä hoitui samalla jalkojen treeni. Minun tarkoitukseni oli kokeilla uutta Valion PROfeel proteiinijuomaa ja katsoa miten se vaikuttaa palautumiseeni. Se sisältää 20 g proteiinia ja juoman pitäisi tukea lihasten kuntoa ja kasvua.

Join proteiinijuoman noin 45 minuuttia jalkapalloharjoitusten jälkeen ja annan palautumisesta arvosanan 2 asteikolla 1-5. Mitään eroa en ainakaan itse huomannut kyseisenä iltana palautumisessa. Jalkapalloharjoitukset olivat 19 aikaan illalla enkä ollut syönyt kun lounaan viimeksi niin nälkä oli melko suuri. Siihen nälkään PROfeel ei auttanut melkein mitään, ehkä vei vain pakottavan näläntunteen pois. Seuraavana aamuna sen sijaan huomasin eron. Olen pitänyt melko monta kertaa samantyylisen harjoituspäivän niin suurin piirtein tiedän miltä lihaksissa pitäisi tuntua. Proteiinijuoman jälkeen lihakset ovat palautuneet nopeammin kuin yleensä.

Makunautintona Valio PROfeel ei ollut hyvä. Join kaakoa makuisen juoman ja se ei minusta ollut makunautinto. Itse ainakin tiedän, että löytyy muitakin proteiinijuomia, jotka maistuu paremmalta kuin Valio PROfeel. Suosittelisin tuotetta vain niille jotka haluavat halvan ja helpon proteiinijuoman mausta riippumatta. Mainonta tuoma mielikuva sopi minusta melko hyvin juoman vaikutuksiin. Ainoa ero minusta oli se, että mainoksissa ihmiset näyttävät pitävän juoman mausta.

Tero:

Urheilusuoritukseni koostui kahden tunnin koripalloharjoituksesta ja 45 minuutin punttitreenistä. Punttitreeni rasitti pääasiassa jalkojen lihaksia. Minun testituotteeni oli Gainomaxin suklaan makuinen Recovery -palautusjuoma. Juoma lupaa palauttaa nopeasti kehon palautumiseen tarvittavat hiilihydraatit ja proteiinit sekä maksimoida liikunnan vaikutukset.

Nautin juoman 30 minuuttia harjoituksen päättymisen jälkeen. Palautumiseni asteikolla 1-5 kolme tuntia harjoituksen jälkeen oli 3. Juoman nauttimisen jälkeen nälkä hiipi puseroon kahden tunnin jälkeen. Harjoitusta seuraavana aamuna kehoni fiilikset olivat aika normaalit. Pientä kolotusta oli havaittavissa, mutta lihaksisto tuntui suhteellisen palautuneelta. Juoma sai minulta makunautintona arvosanan 5 asteikolla 1-5. Juoma oli täyteläinen ja mukavasti suklaan makuinen erityisesti kylmänä nautittuna. Voin suositella tuotetta muillekin. Yksittäispakkaus on kätevä kantaa mukana ja nauttiminen on helppoa. Hinta on vähän kalliimpi kuin vastaavien palautusjuomajauheiden, mutta helppoudesta pisteet kotiin. Kyseistä palautusjuomaa on mainostettu aika paljonkin esimerkiksi televisiossa. Mainosten pääsanomana on yleensä ollut banaanien korvaaminen kyseisellä juomalla harjoituksen jälkeen palautuksen nopeuttamiseksi. Kyllähän kyseisessä juomassa on suotuisammat ravintoaineet palautumiselle kuin banaanissa, mutta tarkkailujaksona käyttämämme yksi päivä ei anna kovin tarkkaa kuvaa tuotteen toimivuudesta.

Oma treeniviikkoni sisältää noin 10-13 tuntia koripalloharjoittelua sekä 2-3 tuntia punttitreeniä, jolloin palautusjuomat tulevat tarpeeseen treenien jälkeen. Voisin hyvin ottaa Gainomax recovery –juoman päivittäiseen käyttöön ilman muutaman euron kappalehintaa. Pidemmän päälle jauheet tulevat todella paljon halvemmaksi.

Aleksi:

Kokeilussa oli Gainomax –palautusjuoma, joka oli suklaan makuinen. Tarkoituksena oli tarkastella millaiset vaikutukset palautusjuomalla on liikuntasuorituksen jälkeen. Liikuntasuoritukseni muodostui 20 kilometrin rullaluistelusta, jossa kroppa joutuu kokonaisvaltaisesti tekemään töitä. Nautin palautusjuoman saman tien urheilusuorituksen jälkeen.

Palautusjuoman vaikutus näkyi siinä, että nälkä ei yllättänyt heti. Eli juoma oli hyvin täyteläinen ja täyttävä. Seuraavana aamuna en huomannut palautusjuoman suoranaista vaikutusta kropan palautumisessa, joka lihasta kolotti, erityisesti reisilihaksia. Tämä voi myös johtua siitä, että en ole hetkeen rullaluistellut ja uudet lihakset pääsivät tekemään töitä ja seuraavana aamuna muistuttivat olemassaolostaan. Lisäksi tarkastelu jakso huomioon (1 päivä) ottaen tuotteen vaikutuksiin on vaikea ottaa kantaa. Gainomax –palautusjuoma oli erittäin hyvän makuinen verrattuna jauheproteiini juomiin. Makunautinnon arvosanaksi antaisin 5.

Gainomax –palautusjuoman mainoksiin olen törmännyt television kautta sekä katukuvassa. Mielikuva juomasta täytti odotukseni. Pakkaus oli sopivan kokonainen ja se oli helposti saatavilla.  Lisäksi tuotteen vaikutus heijastui siinä, että nälkä ei yllättynyt heti ja juoma poisti nälän. Ainoa negatiivinen vaikutus tuotteen osalta jäi siitä, että juoma oli melko kallis esimerkiksi päivittäiseen käyttöön. Voisin ehdottomasti suositella palautusjuomaa myös muille ja mainostaa tuotetta hyvän makuisen ja täyteläisenä. Joutuisin kuitenkin mainitsemaan suosittelu hetkellä tuotteen hinnan, joka mielestäni oli hyvin korkeasti hinnoiteltu.

Lähteet:

http://www.terveurheilija.fi/kymppiympyra/urheilijanravitsemus/energiaravintoaineet/proteiini

http://ammattilaiset.valio.fi/portal/page/portal/ammattilaiset/ravitsemus_ja_terveys/ravitsemus/proteiinit_ravitsemuksessa18042012085547/proteiinin_saantisuositus20042012175934

http://gainomax.com/fi/tuotteet/gainomax-recovery/

http://www.valio.fi/profeel/?gclid=CML3u7f15LkCFVF7cAod4xAArA

3,296 thoughts on “Proteiinit urheilijan ravitsemuksessa

  1. Oliko tuotteissa sama määrä proteiinia, entä oliko proteiinin laadulla eroa tai kokeessa käyttämällänne annostuksella ?

  2. Mielenkiintoista sinänsä, että kun luin Valion sivuilta (http://ammattilaiset.valio.fi/portal/page/portal/ammattilaiset/ravitsemus_ja_terveys/ravitsemus/proteiinit_ravitsemuksessa18042012085547/valio_profeel®_tuotteet20042012134639 ) jossa kerrottiin, että juuri kokeiluissanne käyttämän sulkaamakuisen Valio PROfeel® proteiinijuoman proteiineista puolet (4g/100g) on heraproteiinia. Toisessa blogissa tuotiin esille, että heraproteiini koskevat väittämät (palautumisen ja lihaskasvun osalta) “ovat erittäin ristiriidassa EFSA.n terveysväiterekisterin kanssa ,minkä mukaan yksikään heraa koskevista väitteistä ei ole saanut hyväksyttyä terveysväitettä lihasten palautumiseen, lihasmassan kasvuun vaikuttavana tekijänä eikä kylläisyydentunteen säilyttäjänä”. Sivulla ei mainita mitä loput puolet proteiinista on mutta varmaankin sitten kaseiinia. Eli kannattaako heravalmisteiden sijasta käyttää vaikka kaseiinia ennen treeniä ja treenin jälkeen vaikka jotain hiilaripitoista jolla nälkä pysyy poissa?. Ennen nukkumaan menoa voisi sitten myös ottaa kaseiinia jolloin kaseiini imeytyy yön aikana kroppaan ja sitä kautta auttaa palautumisessa.

  3. Molemmissa juomissa oli sama määrä proteiinia: 20 g / 250 ml. Jokainen koehenkilö nautti treenin päätteeksi yhden annoksen (250 ml). Profeel mainostaa tuoteselosteessaan proteiinin lähteenä olevan heraproteiini, sen sijaan Gainomaxin kerrotaan sisältävän sekä heraproteiinia että kaseiinia. Kaseiini imeytyy ilmeisesti hitaammin ja se on voinut vaikuttaa tuntemuksiin lyhyessä kokeessamme 🙂

  4. Itseäni jäi kiinnostamaan testihenkilöiden kohdalla se, mitä ennen treeniä syötiin?.
    Kenenkään kohdalla sen tarkempaa selontekoa ei tullut esille. Oikeanlainen ruokailu ennen treeniä on kuitenkin tärkeää, jotta treenistä saadaan maksimaalisesti kaikki irti. Se, mitä ennen treeniä syö ei liene yhdentekevää myöskään palatumisen kannalta.

    Olisi myös mielestäni mielenkiintoista pohtia missä määrin mielikuva tuotteesta vaikutti palatumiskokemukseen. On tietenkin ymmärrettävää, että tarvittavaa välineistöä objektiivisen totuuden selvittämiseen ei nyt tällä kertaa ollut saatavilla. Miten arvelette tuotteen synnyttämän mielikuvan vaikuttaneen koettuun palatumisen tunteeseen?.

  5. Olen pelannut koripalloa kohta 20 vuotta, ammattimaisesti tai puoliammattimaisesti noin 9 vuotta. Olen kokeillut ja kuluttanut erilaisia palautumisjuomia siis aika tavalla. Itse koen päivittäisen ruokavalion tärkeämpänä urheilusta aiheutuvan rasituksen palautumiseen kuin palautusjuomat. Palautusjuomat toimivat ikääm kuin bufferina, jolloin harjoituksen jälkeen ei ole niin kiire syödä kunnon ateriaa. Pyrin syömään aina noin 3-5 tuntia ennen treeniä. Ennen treeniä syömissä aterioissa pyrin keskittymään hyvä laatuisiin hiilihydraatteihin ja ns. kevyisiin proteiineihin. Treenien jälkeen pyrin taas syömään enemmän proteiinipitoisempaa ruokaa mahdollisuuksien mukaan.Ennen kokeessamme tehtyä harjoitusta söin muistaakseni kana-riisihöystöä, joka palveli hyvin tehtävässään.
    Omaan kokeiluuni ei mielestäni vaikuttanut tuotteen luoma mielikuva. Olen havainnut että omaan palautumiseeni vaikuttaa enemmän muut asiat kuin ravinteelliset asiat, joista olen aina pyrkinyt huolehtimaan kunnolla. Näin ollen yhden päivän palautusjuomatesti ei anna omalta osaltani tarpeeksi informaatiota palautumisestani.

  6. Oli mielenkiintoista lukea tuntemuksistanne harjoituksen jälkeen jolloin olitte nauttineet proteiinijuoman. Urheilusuorituksesta palautuminen on kuitenkin monen tekijän summa (lihashuolto, nesteytys jne…), josta yksi osa on palautusjuoma. Kaupan hyllyillä olevat palautusjuomat sisältävät usein ainoastaa kaseiinia, joka on vääjämättä huonompi maidon proteiini palautumista silmällä pitäen, koska se imeytyy elimistöön hitaammin kuin hera. Tällöin elimistö ei saa tarvittavia aminohappoja “riittävän” nopeasti käyttöönsä. Heran käyttö näissä valmisteissa on usein hankalaa (pahan) maun vuoksi, joka syntyy sen kuumennuskäsittelyn vuoksi. Itse suosin “puhdasta” herajauhetta hiilareilla höystettynä palautusjuomaksi, jotta palautusjuomasta saisi kaiken mahdollisen irti (myös edullisempi vaihtoehto). Kuitenkin valmiit palautusjuomat sopivat mielestäni erittäin hyvin välipalaksi, niiden terveellisyyden ja helppokäyttöisyyden takia.

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  8. Pingback: Heraproteiini Kokemuksia – FLEETHISTORIAN

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  151. Thanks for your helpful article. One other problem is that mesothelioma is generally due to the breathing of fibers from mesothelioma, which is a extremely dangerous material. It really is commonly noticed among employees in the building industry that have long experience of asbestos. It can also be caused by moving into asbestos insulated buildings for a long time of time, Genetic makeup plays a crucial role, and some persons are more vulnerable on the risk as compared with others.

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  153. I have seen that smart real estate agents everywhere you go are getting set to FSBO ***********. They are knowing that it’s not just placing a poster in the front property. It’s really regarding building connections with these traders who at some point will become consumers. So, once you give your time and efforts to helping these retailers go it alone : the “Law involving Reciprocity” kicks in. Interesting blog post.

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  155. Thanks for this glorious article. One other thing is that most digital cameras come equipped with the zoom lens that permits more or less of that scene to get included through ‘zooming’ in and out. These changes in {focus|focusing|concentration|target|the a**** length tend to be reflected from the viewfinder and on significant display screen right on the back of the camera.

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  158. Thanks for the helpful write-up. It is also my opinion that mesothelioma has an very long latency phase, which means that symptoms of the disease would possibly not emerge right up until 30 to 50 years after the initial exposure to asbestos fiber. Pleural mesothelioma, which can be the most common sort and has effects on the area about the lungs, might result in shortness of breath, torso pains, including a persistent cough, which may cause coughing up our blood.

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  251. One thing I have actually noticed is that there are plenty of beliefs regarding the lenders intentions any time talking about foreclosures. One misconception in particular is the bank would like your house. The bank wants your cash, not the home. They want the funds they loaned you with interest. Preventing the bank will draw a new foreclosed summary. Thanks for your post.

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  264. Thanks a lot for the helpful article. It is also my belief that mesothelioma has an incredibly long latency time period, which means that symptoms of the disease may well not emerge right up until 30 to 50 years after the 1st exposure to mesothelioma. Pleural mesothelioma, that is the most common variety and affects the area across the lungs, might cause shortness of breath, upper body pains, including a persistent coughing, which may cause coughing up maintain.

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  266. It is my belief that mesothelioma is actually the most fatal cancer. It contains unusual features. The more I really look at it the greater I am confident it does not respond like a true solid tissue cancer. If perhaps mesothelioma is usually a rogue virus-like infection, then there is the chance of developing a vaccine plus offering vaccination for asbestos subjected people who are at high risk regarding developing potential asbestos associated malignancies. Thanks for giving your ideas about this important ailment.

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