{"id":3732,"date":"2026-06-12T13:24:06","date_gmt":"2026-06-12T10:24:06","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=3732"},"modified":"2026-06-12T13:26:29","modified_gmt":"2026-06-12T10:26:29","slug":"uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/","title":{"rendered":"UCI sporditoitumise projekt: 120 g\/h s\u00fcsivesikute revolutsioon"},"content":{"rendered":"<h3 data-path-to-node=\"4\">UCI sporditoitumise projekt on oluline algatus. See on esimene kord, kui jalgrattaspordi globaalne juhtorgan on toonud kokku tippteadlased ja WorldTouri meeskondade spetsialistid, et dokumenteerida ja anal\u00fc\u00fcsida spordiala toitumisstrateegiate arengut. Selles esimeses artiklis s\u00fcveneme \u00fchte k\u00f5ige m\u00e4rkimisv\u00e4\u00e4rsemasse muutusse: 120 grammi s\u00fcsivesikute tarbimine tunnis.<!--more--><\/h3>\n<p data-path-to-node=\"5\">K\u00fcmmekond aastat tagasi oli kuldstandardiks 60 g\/h. T\u00e4na tarbivad profid poole rohkem ja see muudab viisi, kuidas v\u00f5idus\u00f5ite v\u00f5idetakse. Vaatame <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41911900\/\">UCI sporditoitumise projekti<\/a> l\u00e4hemalt, et saada teada, kuidas see juhtus.<\/p>\n<h2 data-path-to-node=\"6\"><strong>S\u00fcsivesikute tarbimise v\u00f5idurelvastumine<\/strong><\/h2>\n<p data-path-to-node=\"7\">Kaasaegne maantees\u00f5it on kiirem, agressiivsem ja v\u00f5istluse tulemus otsustatakse s\u00f5idul aina varasemas faasis. Meeskonnad t\u00f5stavad n\u00fc\u00fcd teadlikult tempot kohe algusest peale, sundides tegema valikuid ja tekitades v\u00e4simust ammu enne fini\u0161it. Sellel taktikalisel arengul on ainevahetuslik tagaj\u00e4rg: ratturid kulutavad gl\u00fckogeenivarusid kiiremini, muutes s\u00fcsivesikute k\u00e4ttesaadavuse sooritust piiravaks teguriks.<\/p>\n<p data-path-to-node=\"8\">S\u00fcsivesikud on keha eelistatuim k\u00fctus k\u00f5rge intensiivsusega pingutuste korral. Kuigi rasvavarud on peaaegu piiramatud, tagavad s\u00fcsivesikud kiirema <a href=\"https:\/\/www.taskutark.ee\/adp-ja-atp-roll\/\">ATP<\/a> res\u00fcnteesi ja suurema hapnikuefektiivsuse. See on kriitilise t\u00e4htsusega r\u00fcnnakute, \u00e4raminekute ja sprintide puhul. Kui gl\u00fckogeenivarud ammenduvad, siis v\u00f5imsus langeb ja v\u00f5idus\u00f5idud kaotatakse. Lahendus? Rohkem s\u00fcsivesikuid, manustatuna nutikamalt.<\/p>\n<h2 data-path-to-node=\"9\"><strong>Teadus: kuidas 120 g\/h sai v\u00f5imalikuks<\/strong><\/h2>\n<p data-path-to-node=\"10\">Aastaid olid sporditeadlased tupikus: \u00fche s\u00fcsivesiku allikad (nagu gl\u00fckoos v\u00f5i maltodekstriin) saavutasid maksimumi ~60 g\/h oks\u00fcdatsiooni juures. Pudelikael? Soolestikus asuv gl\u00fckoositransporter (SGLT1) suutis korraga toime tulla vaid teatud kogusega. Kuid 2000. aastate alguses avastasid teadlased lahenduse: mitmed transporditavad s\u00fcsivesikud.<\/p>\n<p data-path-to-node=\"11\"><a href=\"https:\/\/www.hobisport.ee\/maurten\/manufacturer\/maurten\">Kombineerides gl\u00fckoosi ja fruktoosi<\/a> (mis kasutavad erinevaid imendumisteid), said ratturid pudelikaelast m\u00f6\u00f6da minna ja oluliselt rohkem energiat omastada. Jentjensi ja Jeukendrupi uuringud (2004\u20132006) t\u00f5estasid, et gl\u00fckoosi-fruktoosi segud v\u00f5imaldasid oks\u00fcdatsioonikiirust 90\u2013120 g\/h koos otsese sooritust parandava m\u00f5juga vastupidavustestides (Currell &amp; Jeukendrup, 2008). See ei olnud pelgalt teooria; see oli v\u00f5idus\u00f5idu jaoks oluline muudatus.<\/p>\n<p data-path-to-node=\"12\">Reaalne kasutuselev\u00f5tt j\u00e4rgnes kiiresti:<\/p>\n<ul>\n<li data-path-to-node=\"13,0,0\">Enne 2010. aastat: enamik rattureid tarbis 30\u201360 g\/h (Garc\u00eda-Rov\u00e9s jt, 1998; Pfeiffer jt, 2012).<\/li>\n<li data-path-to-node=\"13,1,0\">2010\u20132020: 90 g\/h muutus peletonis standardiks (Muros jt, 2019).<\/li>\n<li data-path-to-node=\"13,2,0\">T\u00e4nap\u00e4eval: 120 g\/h ja enam on n\u00fc\u00fcd tavaline rasketel m\u00e4gietappidel, kus energiavajadus on \u00e4\u00e4rmuslik.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"14\"><strong>Soorituse m\u00f5ju<\/strong><\/h2>\n<p data-path-to-node=\"15\">Miks see oluline on? Sest s\u00fcsivesikud l\u00fckkavad v\u00e4simust edasi kolmel peamisel viisil:<\/p>\n<ul>\n<li data-path-to-node=\"16,0,0\"><b data-path-to-node=\"16,0,0\" data-index-in-node=\"0\">Gl\u00fckogeeni s\u00e4\u00e4stmine:<\/b> k\u00f5rge s\u00fcsivesikute tarbimine p\u00e4rsib maksa gl\u00fckogeenivarude v\u00e4henemist (Gonzalez jt, 2016), hoides energiavarud t\u00e4idetuna.<\/li>\n<li data-path-to-node=\"16,1,0\"><b data-path-to-node=\"16,1,0\" data-index-in-node=\"0\">Veresuhkru stabiilsus:<\/b> eksogeensed s\u00fcsivesikud s\u00e4ilitavad eugl\u00fckeemiat ehk normaalset veresuhkru taset.<\/li>\n<li data-path-to-node=\"16,2,0\"><b data-path-to-node=\"16,2,0\" data-index-in-node=\"0\">Hapnikuefektiivsus:<\/b> s\u00fcsivesikud toodavad \u00fche hapnikumolekuli kohta rohkem ATP-d (energia\u00fchikuid) kui rasv, v\u00f5imaldades ratturitel s\u00e4ilitada otsustavatel hetkedel suuremat v\u00f5imsust (Lim jt, 2011).<\/li>\n<\/ul>\n<p data-path-to-node=\"17\">On veel \u00fcks oluline eelis: taastumine. Treeningu ajal imendunud s\u00fcsivesikud on saadaval kohe p\u00e4rast s\u00f5itu, mis kiirendab gl\u00fckogeenivarude taastumist (Jeukendrup jt, 1999). Mitmep\u00e4evastel v\u00f5idus\u00f5itudel v\u00f5ib see olla erinevus taastumise ja t\u00e4ieliku kurnatuse vahel.<\/p>\n<h2 data-path-to-node=\"18\"><strong>Konks: taluvus ja praktilisus<\/strong><\/h2>\n<p data-path-to-node=\"19\">Muidugi ei ole 120 g s\u00fcsivesikute tarbimine tunnis nii lihtne, kui see k\u00f5lab. Varased katsed viisid sageli seedekulgla vaevusteni. Kuid t\u00e4nap\u00e4eva profid on leidnud lahenduse:<\/p>\n<ul>\n<li data-path-to-node=\"20,0,0\"><b data-path-to-node=\"20,0,0\" data-index-in-node=\"0\">Soole treenimine on v\u00e4ltimatu:<\/b> ratturid suurendavad treeningutel j\u00e4rk-j\u00e4rgult s\u00fcsivesikute tarbimist, et kohandada oma seedes\u00fcsteemi (Jeukendrup, 2017).<\/li>\n<li data-path-to-node=\"20,1,0\"><b data-path-to-node=\"20,1,0\" data-index-in-node=\"0\">Vorm ei ole m\u00e4\u00e4rav:<\/b> joogid, geelid, kummikommid v\u00f5i isegi tahked toidud (nagu riisikoogid) toimivad k\u00f5ik, kui neis on v\u00e4he rasva, kiudaineid ja valku (Hearris jt, 2022).<\/li>\n<li data-path-to-node=\"20,2,0\"><b data-path-to-node=\"20,2,0\" data-index-in-node=\"0\">K\u00f5ik ei sobi k\u00f5igile:<\/b> kuigi 90 g\/h on h\u00e4sti toetatud, on \u00fcle 120 g\/h tarbimise eelised v\u00e4hem selged. M\u00f5ned uuringud ei n\u00e4ita t\u00e4iendavat soorituse paranemist (Podlogar jt, 2022), kuid ratturid kasutavad seda siiski mitmep\u00e4evastel \u00fcritustel taastumise eesm\u00e4rgil.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"21\"><strong>Peamised j\u00e4reldused v\u00f5istlevatele harrastusratturitele<\/strong><\/h2>\n<p data-path-to-node=\"22\">V\u00f5istlevad harrastusratturid, kes soovivad neid strateegiaid omaks v\u00f5tta, peaksid alustama 60 g s\u00fcsivesikute omandamisest tunnis, kasutades optimaalseks imendumiseks gl\u00fckoosi ja fruktoosi segu. Treenige oma soolestikku j\u00e4rk-j\u00e4rgult, suurendades s\u00fcsivesikute tarbimist pikkadel treenings\u00f5itudel, et kasvatada taluvust. Ja pidage meeles: h\u00fcdratsioon on v\u00f5tmet\u00e4htsusega, \u00fchendage oma s\u00fcsivesikud 500\u2013750 ml vedelikuga tunnis, et maksimeerida imendumist ja sooritust.<\/p>\n<p data-path-to-node=\"23\">120 g\/h s\u00fcsivesikute revolutsioon ei seisne ainult suuremas s\u00f6\u00f6mises. See t\u00e4hendab nutikamat s\u00f6\u00f6mist. UCI projekt t\u00f5estab, et toitumine pole enam pelgalt k\u00fctus \u2013 see on strateegia. Teadlaste ja WorldTouri meeskondade s\u00f5num on selge: olenemata sellest, kas olete proff v\u00f5i harrastaja, on \u00f5igesti toitumise eelised vaieldamatud.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>UCI sporditoitumise projekt on oluline algatus. See on esimene kord, kui jalgrattaspordi globaalne juhtorgan on toonud kokku tippteadlased ja WorldTouri [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":3733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[735,736,192,672,737],"global-categories":[22],"class_list":["post-3732","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-glukogeen","tag-riisikoogid","tag-susivesikud","tag-susivesikute-tarbimine","tag-uci-sporditoitumise-projekt","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>UCI sporditoitumise projekt: 120 g\/h s\u00fcsivesikute revolutsioon - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"UCI sporditoitumise projekt on oluline algatus. See on esimene kord, kui jalgrattaspordi globaalne juhtorgan on toonud kokku tippteadlased ja WorldTouri meeskondade spetsialistid, et dokumenteerida ja anal\u00fc\u00fcsida spordiala toitumisstrateegiate arengut. Selles esimeses artiklis s\u00fcveneme \u00fchte k\u00f5ige m\u00e4rkimisv\u00e4\u00e4rsemasse muutusse: 120 grammi s\u00fcsivesikute tarbimise t\u00f5usu tunnis.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"UCI sporditoitumise projekt: 120 g\/h s\u00fcsivesikute revolutsioon\" \/>\n<meta property=\"og:description\" content=\"UCI sporditoitumise projekt on oluline algatus. 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Selles esimeses artiklis s\u00fcveneme \u00fchte k\u00f5ige m\u00e4rkimisv\u00e4\u00e4rsemasse muutusse: 120 grammi s\u00fcsivesikute tarbimise t\u00f5usu tunnis.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Estonia\" \/>\n<meta property=\"article:published_time\" content=\"2026-06-12T10:24:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-06-12T10:26:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/06\/uci-carbs-120.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"987\" \/>\n\t<meta property=\"og:image:height\" content=\"656\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"andre\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/\",\"url\":\"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/\",\"name\":\"UCI sporditoitumise projekt: 120 g\/h s\u00fcsivesikute revolutsioon - \u0160koda We Love Cycling - Estonia\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2026\/06\/12\/uci-sporditoitumise-projekt-120-g-h-susivesikute-revolutsioon\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/06\/uci-carbs-120.webp\",\"datePublished\":\"2026-06-12T10:24:06+00:00\",\"dateModified\":\"2026-06-12T10:26:29+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/ee\/#\/schema\/person\/8b7101c4bd1b1ae9d3732ebb1e6caf57\"},\"description\":\"UCI sporditoitumise projekt on oluline algatus. 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