{"id":9096,"date":"2019-06-11T14:02:39","date_gmt":"2019-06-11T14:02:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9096"},"modified":"2019-06-11T23:08:12","modified_gmt":"2019-06-11T23:08:12","slug":"nowy-wzorzec-w-kolarskim-odzywianiu-wymagane-paliwo-do-pracy","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/06\/11\/nowy-wzorzec-w-kolarskim-odzywianiu-wymagane-paliwo-do-pracy\/","title":{"rendered":"Nowy wzorzec w kolarskim od\u017cywianiu \u2013 wymagane paliwo do pracy"},"content":{"rendered":"<p><strong>S\u0142ysza\u0142e\u015b o \u201ewymaganym paliwie do pracy\u201d? W\u0142a\u015bnie dzi\u0119ki temu Team Sky i Chris Froome wygrali Tour de France. To gor\u0105cy temat dotycz\u0105cy \u017cywienia sportowc\u00f3w i wielu topowych kolarzy zaczyna si\u0119 do niego stosowa\u0107. Przyjrzyjmy si\u0119 bli\u017cej, co jest w tym nowego i jak wdro\u017cy\u0107 to w swoim programie szkoleniowym.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>Nowe okre\u015blenie zosta\u0142o ukute w 2016 r. przez Jamesa P. Mortona, szefa dzia\u0142u \u017cywienia w zespole Sky, oraz naukowca sportowego Samuela G. Impeya, kt\u00f3ry by\u0142 wsp\u00f3\u0142autorem opracowania \u201eWymagane paliwo do pracy: praktyczne podej\u015bcie \u0142\u0105cz\u0105ce nisko treningowe paradygmaty dla sportowc\u00f3w wytrzyma\u0142o\u015bciowych\u201d. W grudniu 2018 r. opublikowali prze\u0142omowe badanie, kt\u00f3re szerzej omawia to podej\u015bcie: \u201eWymagane paliwo do pracy: teoretyczne ramy dla hipotezy okresowej oceny w\u0119glowodan\u00f3w i progu glikogenu\u201d.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-173701 loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/woman-exercise-1574657-1024x682.jpg\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/woman-exercise-1574657-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/woman-exercise-1574657-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/woman-exercise-1574657-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/woman-exercise-1574657-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/woman-exercise-1574657.jpg 1280w\" alt=\"\" width=\"1024\" height=\"682\" data-was-processed=\"true\" \/><\/p>\n<p><strong><span style=\"font-size: 18pt;\">Niski trening, wysoka rywalizacja<\/span><\/strong><\/p>\n<p>Ich podej\u015bcie opiera si\u0119 na znanej ju\u017c dziedzinie bada\u0144, kt\u00f3ra testuje treningi w warunkach ograniczenia w\u0119glowodan\u00f3w (CHO), czyli innymi s\u0142owy \u2013 treningi, w kt\u00f3rych glikogen mi\u0119\u015bniowy, glikogen w\u0105trobowy i w\u0119glowodany zewn\u0119trzne s\u0105 ograniczane. Obejmuje to modele treningowe, takie jak trening dwa razy dziennie, trening na czczo, ograniczenie CHO po wysi\u0142ku oraz \u201eniski poziom snu, niski poziom treningu\u201d. Badacze podsumowali zaobserwowane korzy\u015bci w ten spos\u00f3b:<\/p>\n<p>\u201eOkresowe ko\u0144czenie sesji treningu wytrzyma\u0142o\u015bciowego (np. 30\u201350% sesji treningowych) o zmniejszonej dost\u0119pno\u015bci CHO moduluje aktywacj\u0119 szlak\u00f3w sygnalizacji kom\u00f3rki (73% z 11 bada\u0144), promuje spowodowane treningiem adaptacje oksydacyjne mi\u0119\u015bni szkieletowych (78% z 9 bada\u0144), a w niekt\u00f3rych przypadkach poprawia wydajno\u015b\u0107 \u0107wicze\u0144 (chocia\u017c tylko 37% z 11 bada\u0144 wykaza\u0142o popraw\u0119 wydajno\u015bci)\u201d.<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-131525 size-large loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2015\/09\/profimedia-0258534888-1024x682.jpg\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2015\/09\/profimedia-0258534888-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2015\/09\/profimedia-0258534888-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2015\/09\/profimedia-0258534888-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2015\/09\/profimedia-0258534888-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2015\/09\/profimedia-0258534888.jpg 1250w\" alt=\"\" width=\"1024\" height=\"682\" data-was-processed=\"true\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Pr\u00f3g glikogenu<\/span><\/strong><\/p>\n<p>Nowo\u015bci\u0105 w tej dziedzinie jest hipoteza o progu glikogenu. Stwierdzone zosta\u0142o, \u017ce istniej\u0105 pewne st\u0119\u017cenia glikogenu mi\u0119\u015bniowego, kt\u00f3re u\u0142atwiaj\u0105 osi\u0105gni\u0119cie wy\u017cej wymienionych korzy\u015bci, a jednocze\u015bnie umo\u017cliwiaj\u0105 zrealizowanie zak\u0142adanych obci\u0105\u017ce\u0144 treningowych.<\/p>\n<p>Na podstawie aktualnych bada\u0144 korzystne adaptacje treningowe zwi\u0105zane z ograniczeniem CHO s\u0105 najbardziej widoczne, gdy bezwzgl\u0119dne st\u0119\u017cenia glikogenu przed \u0107wiczeniami s\u0105 r\u00f3wne lub ni\u017csze ni\u017c 300 mmol\/kg suchej masy. Problem polega na tym, \u017ce rozpocz\u0119cie \u0107wiczenia z mniej ni\u017c 200 mmol\/kg suchej masy prawdopodobnie pogorszy intensywno\u015b\u0107 treningu. A powtarzaj\u0105ce si\u0119 treningi w stanie wyczerpania CHO mog\u0105 zwi\u0119kszy\u0107 podatno\u015b\u0107 na choroby.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-173700 loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/workout-training-pexels-841131-1024x682.jpg\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/workout-training-pexels-841131-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/workout-training-pexels-841131-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/workout-training-pexels-841131-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/workout-training-pexels-841131-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/workout-training-pexels-841131.jpg 1280w\" alt=\"\" width=\"1024\" height=\"682\" data-was-processed=\"true\" \/><\/p>\n<p><strong><span style=\"font-size: 18pt;\">Wymagane paliwo do pracy<\/span><\/strong><\/p>\n<p>Aby poradzi\u0107 sobie z mo\u017cliwymi negatywnymi skutkami niskiego treningu, autorzy zaproponowali model \u201ewymagane paliwo do pracy\u201d. W przeciwie\u0144stwie do przewlek\u0142ych okres\u00f3w ograniczenia CHO, sugeruj\u0105, \u017ce dost\u0119pno\u015b\u0107 CHO powinna by\u0107 sterowana z dnia na dzie\u0144 i posi\u0142ek po posi\u0142ku, w zale\u017cno\u015bci od intensywno\u015bci, czasu trwania i konkretnych cel\u00f3w treningowych.<\/p>\n<p>Ten nowy model wprowadza du\u017ce zmiany w my\u015bleniu o w\u0119glowodanach. G\u0142\u00f3wnym celem nie powinno by\u0107 superkompensowanie zapas\u00f3w glikogenu, jak to ma obecnie miejsce w przypadku przyjmowania w\u0119glowodan\u00f3w, ale uzyskanie odpowiedniej ilo\u015bci w\u0119glowodan\u00f3w w celu utrzymania intensywno\u015bci treningu, a jednocze\u015bnie stworzenie sp\u00f3jnego \u015brodowiska metabolicznego, kt\u00f3re optymalnie u\u0142atwia adaptacj\u0119 treningu. Zbadamy bardziej szczeg\u00f3\u0142owo zalety i wady tego podej\u015bcia i w kolejnych artyku\u0142ach poka\u017cemy, jak je wdro\u017cy\u0107.<\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u0142ysza\u0142e\u015b o \u201ewymaganym paliwie do pracy\u201d? W\u0142a\u015bnie dzi\u0119ki temu Team Sky i Chris Froome wygrali Tour de France. To gor\u0105cy [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9097,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-9096","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening"],"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>Nowy wzorzec w kolarskim od\u017cywianiu \u2013 wymagane paliwo do pracy - \u0160koda We Love Cycling - Poland<\/title>\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\/pl\/2019\/06\/11\/nowy-wzorzec-w-kolarskim-odzywianiu-wymagane-paliwo-do-pracy\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nowy wzorzec w kolarskim od\u017cywianiu \u2013 wymagane paliwo do pracy\" \/>\n<meta property=\"og:description\" content=\"S\u0142ysza\u0142e\u015b o \u201ewymaganym paliwie do pracy\u201d? 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