PROTEİN VE EGZERSİZ-YENİ YAKLAŞIMLAR

Yıl 2020, Cilt: 18 Sayı: 3, 1 - 13, 30.09.2020

Günay Eskici

https://doi.org/10.33689/spormetre.636061

Cited By: 2

Öz

Çoğu sporcu, atletik başarısı için, proteinlerin anahtar rol oynadığını düşünmektedir. Özellikle kuvvet sporcuları, ekstra protein alımının, başarılarını artıracaklarına inanmakta ve gereksinimden fazla protein tüketme yoluna gitmektedir. Gereksinimden fazla tüketilen protein bazı olumsuzlukları (diğer besin öğelerinde yetersiz tüketim, oksidasyonda artış, idrarla kalsiyum kaybı,..) beraberinde getirmekle birlikte, protein kalitesi yüksek gıdaları tüketmenin daha fazla yarar sağladığını bilmek önem taşımaktadır. Protein kalitesini değerlendirme yöntemlerinden biri, protein sindirilebilirliği düzeltilmiş aminoasit skorudur (Protein Digestibility- Corrected Amino Acid Score-PDCAAS). Süt proteinleri (kazein, whey) ve soyanın PDCAAS skoru yüksek olmakla birlikte özellikle whey proteinin, kas doku sentezinde ve onarımındaki etkinliği kazein ve soyadan yüksektir. Bu durum bir dallı zincirli aminoasit olan lösinden kaynaklanmakla birlikte whey proteindeki lösin sirkülasyonu kazein ve soyadan daha yüksektir. Sıvı bazlı süt ürünleri içerisindeki lösinin, hücre büyümesi ve metabolizması üzerinde önemli role sahip olan mTOR (Rapamisin protein kompleksinin memeli hedefi) olarak adlandırılan protein kinaz enzimini aktive ettiği ve kas protein sentezi ve gücünde artış sağladığı vurgulanmaktadır. Sindirimi daha uzun sürdüğünden uykudan 30 dakika önce 30-40 g kazein proteininin alınmasının ise, kas protein sentezini artırdığı yönünde çalışmalar mevcuttur.

Anahtar Kelimeler

Protein kalitesi, whey, lösin, kazein

Kaynakça

• Baysal, A. (2018). Beslenme. 18th ed. Hatiboğlu Yayınevi, Ankara.
• Benardot, D. (2012). Advanced Sports Nutrition. 2nd ed. Human Kinetics, Canada, USA.
• Benardot, D. (2000). Nutrition for Serious Athletes. Human Kinetics, USA.
• Blomstrand, E., Eliasson, J., Karlsson, H.K., Köhnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr, 136(1 Suppl), 269-273.
• Blomstrand, E. (2006). A role for branched-chain amino acids in reducing central fatigue. J Nutr, 136(2), 544-547.
• Campbell, B., Kreider, R.B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., et al. (2007). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 4(1), 8.
• Choi, S., Disilvio, B., Fernstrom, M.H., Fernstrom, J.D. (2013). Oral branched-chain amino acid supplements that reduce brain serotonin during exercise in rats also lower brain catecholamines. Amino Acids, 45(5), 1133-1142.
• Coburn, J.W., Housh, D.J., Housh, T.J., Malek, M.H., Beck, T.W., Cramer, J.T., et al. (2006). Effects of leucine and whey protein supplementation during eight weeks of unilateral resistance training. J Strength Cond Res, 20, 284-291.
• Dangin, M., Guillet, C., Garcia-Rodenas, C., Gachon, P., Bouteloup-Demange, C., Reiffers-Magnani, K., et al. (2003) The rate of protein digestion affects protein gain differently during aging in humans. J Physiol, 549 (Pt 2), 635-644.
• Eberle, S.G. (2007). Endurance Sports Nutrition. 2nd ed. Human Kinetics, Canada: USA.
• Elango, R., Chapman, K., Rafii, M., Ball, R.O., Pencharz, P.B. (2012). Determination of the tolerable upper intake level of leucine in acute dietary studies in young men. Am J Clin Nutr, 96(4), 759-767.
• Ersoy, G. (2013). Fiziksel Uygunluk (Fitnes) Spor ve Beslenme ile İlgili Temel Öğretiler. Ata Ofset Matbaacılık, Ankara.
• Ersoy, G. (2016). Fiziksel Uygunluk (Fitnes) Spor ve Beslenme ile İlgili Temel Öğretiler. 2. Baskı. Ata Ofset Matbaacılık, Ankara.
• Fink, H.H., Mikesky A.E. (2018). Practical Applications in Sports Nutrition. Fifth Ed. Jones and Bartlett Publishers, Canada: USA.
• Gillen, J.B., West, D.W.D., Williamson E.P., Fung H.J.W., Moore D.R. (2019). Low-Carbohydrate Training Increases Protein Requirements of Endurance Athletes. Med Sci Sports Exerc, 51(11),2294-2301.
• Hoffman, J.R., Falvo, M.J. (2004). Protein-Which is Best? J Sports Sci Med, 3(3), 118-130.
• Jager, R., Kerksick, C.M., Campbell, B., Cribb, P.J., Wells, S.D., Skwiat, T.M. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, Jun 20, 14, 20.
• Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., et al. (2008). International Society of Sports Nutrition position stand: nutrient timing. Int J Soc Sports Nutr, 5, 17.
• Kerksick, C.M., Wilborn, C.D., Roberts, M.D., Smith-Ryan, A., Kleiner, S.M., Jäger, R., et al. (2018). ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr, Aug 1,15(1),38.
• Kinsey, A.W., Ormsbee, M.J. (2015). The health impact of nighttime eating: old and new perspectives. Nutrients, 7, 2648–2662.
• Koopman, R., Wagenmakers, A.J., Manders, R.J., Zorenc, A.H., Senden, J.M., Gorselink, M., et al. (2005). Combined ingestion of protein and free leucine with carbohydrate increases postexercise muscle protein synthesis in vivo in male subjects. Am J Physiol Endocrinol Metab, 288(4), 645-653.
• Kreider, R.B., Wilborn, C.D., Taylor, L., Campbell, B., Almada, A.L., Collins, R., et al. (2010). ISSN exercise and sport nutrition review: research and recommendations. J Int Soc Sports Nutr, Feb 2,7,7.
• Laboute, E., France, J., Trouve, P., Puig, P.L., Boireau, M., Blanchard, A. (2013). Rehabilitation and leucine supplementation as possible contributors to an athlete's muscle strength in the reathletization phase following anterior cruciate ligament surgery. Ann Phys Rehabil Med, 56(2),102-112.
• Louard, R.J., Barrett, E.J., Gelfand, R.A. (1990). Effect of infused branched-chain amino acids on muscle and whole-body amino acid metabolism in man. Clin Sci (Lond), 79(5),457-466.
• Lynch, S. (2013). The differential effects of a complex protein drink versus isocaloric carbohydrate drink on performance indices following high-intensity resistance training: a two arm crossover design. J Int Soc Sports Nutr, Jun 12,10,31.
• Madzima, T.A., Panton, L.B., Fretti, S.K., Kinsey, A.W., Ormsbee, M.J. (2014). Night-time consumption of protein or carbohydrate results in increased morning resting energy expenditure in active college-aged men. Br J Nutr, 111, 71–77.
• Manore, M., Thompson, J. (2000). Sport Nutrition for Health and Performance. Human Kinetics, USA.
• Mero, A., Pitkänen, H., Oja, S.S., Komi, P.V., Pöntinen, P., Takala, T. (1997). Leucine supplementation and serum amino acids, testosterone, cortisol and growth hormone in male powerathletes during training. J Sports Med Phys Fitness, 37(2), 137-145.
• Mero, A. (1999). Leucine supplementation and intensive training. Sports Med, 27(6),347-358.
• Moore, D.R., Robinson, M.J., Fry, J.L., Tang, J.E., Glover, E.I., Wilkinson, S.B., et al. (2009). Ingested protein doseresponse of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr, 89(1), 161-168.
• Nair, K.S., Short, K.R. (2005). Hormonal and signalling role of branched-chain amino acids. J Nutr,135,1547-1552.
• Pencharz, P.B., Elango, R., Ball R.O. (2012). Determination of the tolerable upper intake level of leucine in adult men. J Nutr, 142(12), 2220-2224.
• Phillips, S.M., Van Loon, L.J.C. (2011). Dietary protein for athletes: from requirements to optimum adaptation. J Sport Sci, 29(Suppl 1), 29-38.
• Pitkänen, H.T., Oja, S.S., Rusko, H., Nummela, A., Komi, P.V., Saransaari, P., et al. (2003). A. Leucine supplementation does not enhance acute strength or running performance but affects serum amino acid concentration. Amino Acids, 25,85–94.
• Ra, S.G., Miyazaki, T., Kojima, R., Komine, S., Ishikura, K., Kawanaka, K., et al. (2018). Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness, 58(11),1582-1591.
• Roberts, B.M., Helms, E.R, Trexler, E.T., Fitschen, P.J. (2020). Nutritional Recommendations for Physique Athletes. J Hum Kinet, 71,79-108.
• Ryan, M. (2012). Sports Nutrition for Endurance Athletes. 3rd ed. Velopress, Colorado, USA.
• Schaafsma, G. (2000). The protein Digestibility-Corrected Amino Acid Score. J Nutr, 130,1865-1867.
• Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., et al. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. Int J Sport Nutr Exerc Metab, 20, 236–244.
• Snijders, T., Trommelen, J., Kouw, I.W.K., Holwerda, A.M., Verdijk, L.B., van Loon, L.J.C. (2019) The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update. Front Nutr, Mar 6,6,17.
• Tang, J.E., Moore, D.R., Kujbida, G.W., Tarnopolsky, M.A., Phillips, S.M. (2009). Ingestion of whey hydrolysate, casein, or soy protein isolate: Effects on mixed muscle protein synthesis atrest and following resistance exercise in young men. J Appl Physiol (1985), 107(3), 987-992.
• Tarnopolsky, M.A., Atkinson, S.A., MacDougall, J.D., Chesley, A., Phillips, S., Schwarcz, H.P. (1992). Evaluation of protein requirements for trained strength athletes. J Appl Physiol (1985), 73(5), 1986-1995.
• Thomas, D.T., Erdman, K.A., Burke, L.M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet, 116(3), 501-528.
• Tiller, N.B., Roberts, J.D., Beasley, L., Chapman, S., Pinto, J.M., Smith, L., et al. (2019). International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr, 16(1),50.
• Tipton, K.D., Elliott, T.A., Cree, M.G., Wolf, S.E., Sanford, A.P., Wolfe, R.R. (2004). Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise. Med Sci Sports Exerc, 36(12), 2073-2081.
• Trommelen, J, Van Loon, L.J. (2016). Pre-sleep protein ingestion to improve the skeletal muscle adaptive response to exercise training. Nutrients, 8,12.
• Walker, T.B., Smith, J., Herrera, M., Lebegue, B., Pinchak, A., Fischer, J. (2010). The influence of 8 weeks of whey-protein and leucine supplementation on physical and cognitive performance. Int J Sport Nutr Exerc Metab, 20, 409–417.
• Wilkinson, S.B., Tarnopolsky, M.A., Macdonald, M.J., Macdonald, J.R., Armstrong, D., Phillips, S.M. (2007). Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than doesconsumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr, 85(4),1031-1040.