{"id":1285,"date":"2023-09-08T11:44:48","date_gmt":"2023-09-08T11:44:48","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=1285"},"modified":"2023-09-08T11:44:48","modified_gmt":"2023-09-08T11:44:48","slug":"kas-ratturid-peaksid-toidulisandina-karnitiini-tarvitama","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2023\/09\/08\/kas-ratturid-peaksid-toidulisandina-karnitiini-tarvitama\/","title":{"rendered":"Kas ratturid peaksid toidulisandina karnitiini tarvitama?"},"content":{"rendered":"<p>Karnitiini leidub loodusliku osisena lihastes, kuid see on kogunud populaarsust kui rasvu p\u00f5letav toidulisand. Ratturid, keda huvitab oma v\u00f5imsuse-massi suhte parandamine rasvavarude v\u00e4hendamise teel, v\u00f5ivad nendest v\u00e4idetest elevile minna. Kas karnitiin on siis selline, nagu tema maine? Vaatame, kuidas see aine toimib ja mida uuringud r\u00e4\u00e4givad tema t\u00f5hususest.<\/p>\n<h2>P\u00f5hiv\u00e4ited karnitiini kohta<\/h2>\n<p>Karnitiin on rasvap\u00f5letajana enim tuntud kulturistide kogukonnas. Kuid selle toidulisandi kohta on liikvel ka palju teisi v\u00e4iteid, mis v\u00f5iksid ratturitele huvi pakkuda. Siin on loend neist t\u00e4htsamate kohta.<\/p>\n<ul>\n<li>Parandab ainevahetust rasvade osas<\/li>\n<li>V\u00e4hendab keharasva kogust<\/li>\n<li>Suurendab lihasmassi<\/li>\n<li>Suurendab VO2maxi ja v\u00e4hendab laktaadi tootmist kurnavate treeningute ajal<\/li>\n<li>Tugevdab vastupidavust rasvade oks\u00fcdeerimisega ja lihaste gl\u00fckogeeni s\u00e4ilitamisega<\/li>\n<\/ul>\n<h2>Probleemid karnitiiniga<\/h2>\n<p>Karnitiin osaleb protsessis, kus energia saamiseks rasvu p\u00f5letatakse. Paastumise ajal v\u00f5i madala ja keskmise intensiivsusega vastupidavust arendavatel s\u00f5itudel on rasv p\u00f5hiline energiaallikas. Rasvamolekulid tuleb transportida mitokondritesse \u2013 need on rakkude j\u00f5ujaamad, kus rasvad muundatakse kasutatavaks energiaks. Siinkohal tulebki karnitiin appi. Probleem on aga selles, et karnitiinisisaldus lihastes on umbes tuhat korda k\u00f5rgem kui veres.<\/p>\n<p>Karnitiini verest lihastesse viimiseks kasutab meie keha valku nimega OCTN2. Kuid piir on ees \u2013 OCTN2 suudab transportida ainult teatud hulga karnitiini. Isegi kui me v\u00f5tame karnitiini sisse toidulisandina, ei t\u00f5sta see harilikult aine sisaldust meie lihastes. Ja kui me ei saa toimetada rohkem karnitiini oma lihastesse, ei saa see ka anda soovitud m\u00f5ju.<\/p>\n<h2>Karnitiin kui kaalu reguleerimise vahend<\/h2>\n<p>Mitmed uuringud on n\u00e4idanud, et karnitiini suu kaudu sissev\u00f5tmine ei m\u00f5juta karnitiini taset lihastes. Isegi karnitiini vahetu infusioon ei suurendanud selle kontsentratsiooni lihastes. Nendes uuringutes ei suurendanud karnitiini t\u00e4iendav tarvitamine karnitiini kontsentratsiooni lihastes mitmel p\u00f5hjusel:<\/p>\n<ul>\n<li>ainult 20% 2 kuni 6 grammi suurusest doosist imendus<\/li>\n<li>karnitiini transportimine lihastesse oli piiratud<\/li>\n<\/ul>\n<p>See t\u00e4hendab, et karnitiin ei suuda pakkuda \u00fchtki v\u00e4idetud m\u00f5ju rasvade p\u00f5letamisele. Kuid karnitiini kehva omastamise vastu v\u00f5ib olla lahendus olemas. M\u00f5ned <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17138832\/\">uuringud<\/a> n\u00e4itavad, et lihaste karnitiini taset saab t\u00f5sta, kui karnitiini v\u00f5tta sisse ajal, mil insuliini tase on k\u00f5rge. Selle strateegia osaks on igap\u00e4evane karnitiini tarvitamine koos suure s\u00fcsivesikute kogusega. Kuigi niisugune meetod v\u00f5ib suurendada karnitiini hulka lihastes, pole see kaalukaotuse m\u00f5ttes eriti praktiline. Suurel hulgal s\u00fcsivesikute tarbimine v\u00f5ib hoopis kehakaalu t\u00f5sta, mitte kiirendada rasvade oks\u00fcdeerumist ja nende kadu.<\/p>\n<h2>Karnitiin ja ratturite vastupidavus<\/h2>\n<p>Kui karnitiini sissev\u00f5tmine suudab edukalt t\u00f5sta karnitiini taset lihastes treeningu ajal, v\u00f5ib see ka t\u00f5hustada rasvade oks\u00fcdeerumist treeningu ajal, s\u00e4ilitades lihaste gl\u00fckogeeni ja l\u00fckates edasi v\u00e4simist. Nii v\u00f5iks see olla teoreetiliselt soodus ratturitele, kes \u00fcritavad oma vastupidavust t\u00f5sta. Esmane <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7987362\/\">uuring<\/a> n\u00e4itas, et kui 14 p\u00e4eva jooksul tarbida 4\u20136 grammi karnitiini p\u00e4evas, ei olnud suure intensiivsusega sprindis\u00f5idu ajal lihaste karnitiinitasemes mingeid muutusi.<\/p>\n<p>Teine <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21224234\/\">uuring<\/a> n\u00e4itas, et pikemaajalisem karnitiintartraadi tarbimine koos s\u00fcsivesikutega suurendas karnitiini kogust lihastes. Uuring n\u00e4itas samuti, et madala intensiivsusega treeningu ajal gl\u00fckogeen s\u00e4ilis, mis vihjab, et k\u00f5rge intensiivsusega treeningu ajal oli rasvade oks\u00fcdeerumine suurem ja laktaadi kogunemine v\u00e4iksem. Kokkuv\u00f5ttes seostati neid muutusi 11-protsendilise paranemisega 30-minutilise sooritusv\u00f5ime katse tulemustes.<\/p>\n<h2>Kas sa siis peaksid v\u00f5tma karnitiini?<\/h2>\n<p>Uuringud n\u00e4itavad, et toidulisandeid kasutades on v\u00e4ga raske t\u00f5sta karnitiini kontsentratsiooni lihastes. Ainus kindel viis selle saavutamiseks on pikaajaline karnitiini tarbimine koos suure koguse s\u00fcsivesikutega. See v\u00f5ib tuua kaasa sooritusv\u00f5ime m\u00f5\u00f5duka paranemise. Kehakaalu reguleerimise tarvis ei tundu karnitiin aga olevat praktiline toidulisand, sest sul on vaja end regulaarselt s\u00fcsivesikutega laadida. Kokkuv\u00f5ttes ei ole ratturitel tugevaid ajendeid karnitiini toidulisandina tarbida.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Karnitiini leidub loodusliku osisena lihastes, kuid see on kogunud populaarsust kui rasvu p\u00f5letav toidulisand. Ratturid, keda huvitab oma v\u00f5imsuse-massi suhte [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":1286,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"global-categories":[22],"class_list":["post-1285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kas ratturid peaksid toidulisandina karnitiini tarvitama? - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Karnitiini leidub loodusliku osisena lihastes, kuid see on kogunud populaarsust kui rasvu p\u00f5letav toidulisand. 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