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Is het nodig om als CrossFitter eiwitpoeder te gebruiken?

Als CrossFitters denken we vaak bij eiwitten meteen aan spieropbouw en herstel. Dit klopt. Eiwitten zijn de belangrijkste bouwstoffen voor onze spieren. We denken ook meteen aan eiwitsupplementen. Kunnen we voldoende eiwitten uit de voeding halen of is het nodig om eiwitsupplementen te gebruiken?

 

Hoeveel eiwitten heb je als CrossFitter nodig?

De gemiddelde Nederlander heeft dagelijks 0,8 gram eiwit nodig per kilogram lichaamsgewicht. Bij een gewicht van 80 kilogram is de dagelijkse eiwitbehoefte dus 64 gram. In sommige situaties kun je wel wat meer eiwitten gebruiken, bijvoorbeeld wanneer je intensief sport. Fanatieke sporters hebben een hogere eiwitbehoefte wat kan oplopen tot 2 gram per kilogram lichaamsgewicht (160 gram). Dit hangt allemaal af van de hoeveelheid en intensiteit van de trainingen.

Wanneer je een hogere eiwitbehoefte hebt, betekent dat meestal niet dat je extra eiwitten moet gaan nemen. Als je veel en intensief traint, heb je meer energie nodig en moet je meer gaan eten. Over het algemeen zal je daardoor alleen al meer eiwitten binnenkrijgen. Uiteraard moet je wel rekening houden welke voedingsmiddelen je kiest. Hieronder een overzicht van de eiwitbehoefte bij de verschillende sporten:

 

Soort SportersAantal grammen eiwit per kilogram lichaamsgewicht
Recreatieve sporters0,8-1,0 g/kg per dag
Duursporters1,2-1,6 g/kg per dag
Wedstrijdsporters1,2-1,7 g/kg per dag
Krachtsporters1,5-1,7 g/kg per dag
Fanatieke CrossFitters (4-5 keer per week)1,7-2,0 g/kg per dag

 

Kun je voldoende eiwitten uit je voeding halen?

Om antwoord te kunnen geven op deze vraag neem ik mezelf even als voorbeeld. Ik ben een fanatieke CrossFitter die gemiddeld 5-6 keer per week sport. Mijn eiwitbehoefte, afgaande op bovenstaande tabel, is ongeveer 1,8 g/kg per dag x 80 kg = 144 gram eiwitten per dag. Ik hou iedere dag mijn voeding bij in een app en die laat het volgende zien:

 

VoedingsmiddelGram eiwit
75 gram havermout± 8 gram
400 ml halfvolle melk±13 gram
5 volkoren boterhammen±17 gram
40 gram rosbief± 9 gram
30 gram kipfilet broodbeleg± 5 gram
2 gekookte eieren±12 gram
250 ml magere chocolademelk± 8 gram
500 gram magere kwark±40 gram
100 gram kipfilet±30 gram
Totaal±142 gram eiwitten

 

Dit zijn de producten die de meeste eiwitten bevatten. Ik krijg nog meer eiwitten binnen uit andere voedingsmiddelen die vooral koolhydraten en vetten bevatten. Conclusie: ja, je kan voldoende eiwitten uit je voeding halen.

 

Is het nodig om als fanatieke CrossFitter eiwitpoeder te gebruiken?

Volgens het bovenstaande dus niet. Begrijp me niet verkeerd. Ik ben niet tegen eiwitpoeders. Eiwitpoeders worden gemaakt van natuurlijke eiwitten uit bijvoorbeeld melk en zijn absoluut niet gevaarlijk om te gebruiken. Sterker nog, ik zou in sommige gevallen eiwitpoeders adviseren. Zeker wanneer je in deze drukke maatschappij geen tijd hebt om al je eiwitten uit je voeding te halen. Je kunt het ook gebruiken voor afwisseling of als toevoeging in een recept.

 

Eiwitpoeders worden vaak wel gebruikt om de verkeerde reden. Het zorgt er namelijk niet voor, zoals wel heel veel wordt gedacht, dat je spieren sneller gaan groeien. Focus je niet te veel op 1 macronutriënt. Koolhydraten en vetten zijn net zo belangrijk bij het opbouwen van spiermassa en/of het herstellen na intensieve inspanning.

 

Robert van Rijn – Sportdiëtist

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