Спортивный гель или обычный картофель? Что эффективнее?

Спортивный гель или обычный картофель? Что эффективнее?

Гели на столько прочно вошли в нашу спортивную жизнь, что мы начинаем забывать о полноценной еде на соревнованиях и тренировках. Приторный сладкий вкус во рту ассоциируется с болью и страданием. Но как же прекрасно, что есть в мире люди, которые стараются улучшить нашу гастрономическую жизнь. И эти ученые люди делятся с нами своими трудами.

Картофельное исследование

В декабре 2019 года Journal of Applied Physiology опубликовал исследование, в котором приняло участие 12 велосипедистов (не густо). Целью этого исследования было накормить часть велосипедистов картошкой и посмотреть, как их  «вштырит», какого им будет ехаться. Их разделили на три контрольные группы. Первая группа ехала на гелях, в которых отсутствовали какие либо стимуляторы, как кофеин, например. Второй группе повезло меньше – ее кормили подсоленной  картошкой пюре. Ну, а над третьей вовсе поиздевались – только вода. Все велосипедисты получили одинаковый завтрак и после 2-х часов отдыха, во время которого сдавали кровь и мочу, погнали на 2-х часовую TT.

В тренировочный заезд была включена разминка с включениями, а затем по ходу дистанции были сделаны ускорения и симулирована езда в холмы. Во время заезда бралась кровь, а также производились анализы с помощью газоанализатора.  Основными кровяными показателями были уровень глюкозы и лактата. Так же оценивался вес тела, температура, уровень углекислого газа и другие показатели.  По очевидным причинам, абсолютным лузером была водяная группа. А вот победителя так определить и не удалось. У гелевой и картошечной группы показатели были практически одинаковыми. Т. е. какой-либо разницы питаться гелями или пюрешкой не обнаружили. И на это есть несколько причин.

Первая из них – высокий гликемический индекс картофеля. Усваивается быстро, много и моментально дает энергию. Вторая причина, это то, что гели производят из мальтодекстрина, т е крахмала. А где, как не в картофеле его много? К тому же, в картофеле довольно много критичного для работы мышц и водного баланса природного калия.

Как экспериментаторы приготовили картошку

Вначале картофель сварили в микроволновке (варвары), очистили от кожуры и перемололи в кухонном комбайне. Затем взяли полученный продукт и гель для анализа на содержание неструктурных углеводов, общий показатель доли которых может быть переварен нами. Сделано это было для того, чтобы определить сопоставимый, т. е. одинаковый размер «углей» в 1 порции картошки и геля.

Дальше взяли 1,1 кг картошки, запекли ее в кожуре, что на выходе дало 548 г – в чистых углеводных цифрах это 120 г углеводов. Аккурат по 60 г в час. Запеченный картофель перемололи с 478,5 мл воды и добавили 2,4 г соли, чтобы подогнать состав и консистенцию под выбранные гели. После чего охладили как гели, так и картофель в холодильнике. Одним из бонусов охлажденного пюре перед гелями было то, что температура тела во время эксперимента была ниже на 0,5 градуса. А подавляющее большинство энергии идет не на механическое напряжение мышц, а на борьбу с перегревом.

Возникает главный вопрос – на сколько удобно возить с собой в кармане пол кило картошки.

 На сколько эстетично и вкусно холодная пюрешка? Некоторые гонщики просто отваривают картофель, разрезают его на четвертинки и складывают в пакет. Некоторые берут запеченный картофель. Если с вами едет техничка, то проблема транспортировки отпадает. Если вы одинокий волк, то можете поэкспериментировать вначале на средних дистанциях – как вам заходит и на сколько баки у вас пополняются после употребления продукта, который не доел колорадский жук.

Если вы креативны по жизни, то сможете найти себя и в кулинарии. Попробуйте сладкий картофель, например. Добавьте туда немного меда или коричневого сахара, корицу, можете добавить в картофель и сыр, он будет сытнее и работать дольше. Ваша фантазия может быть безграничной. Единственная граница – это ваш желудок, который что-то сможет переварить безболезненно, а что-то потянет все вниз. Главное, не бояться нового. Всегда можно найти энергию даже в таком неприглядном на первый взгляд продукте, как картошке.

Big Up Urself!!!

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