Sleep Quality and Nutrition Approaches in Athletes

Abstract

Good sleep quality for athletes is important for their optimum performance. Sleep of sufficient time and quality allows the athlete to accelerate the recovery process after the training, minimize the risk of injury and boost the immune system. Athletes’ frequent travels for competitions, the anxiety and stress they experience before the competition, and changes occurring in the body temperature, blood pressure and hormone levels due to training may lead to sleep problems. Elimination of factors that trigger sleep problems is necessary for the athlete to maintain proper body composition, increase motivation and optimize performance. In addition to a quiet, dark and comfortable sleep environment, a proper diet program has an effect on sleep quality. This review discusses the current literature the effects on sleep-wake cycle of melatonin supplementation, B group vitamins, zinc and magnesium minerals, alcohol and caffeine in athlete. 

Keywords

• Athletes,Sleep Quality,Nutrient

Sporcularda Uyku Kalitesi ve Beslenme Yaklaşımları

Öz

Sporcular için kaliteli bir uyku optimum performans için önemlidir. Sporcunun yeterli süre ve kalitede uyuması antrenman sonrası iyileşme sürecinin hızlanması, yaralanma riskinin en aza indirilmesi ve bağışıklık sisteminin güçlü tutulmasını sağlar. Sporcuların müsabakalar için sık sık seyahat etmesi, yarışma öncesi yaşadıkları endişe ve stres, antrenmana bağlı vücut sıcaklığı, kan basıncı ve hormon düzeylerinde meydana gelen değişiklikler uyku sorunlarına yol açabilmektedir. Uyku sorunlarını tetikleyen faktörlerin ortadan kaldırılması sporcunun uygun vücut bileşiminin korunması, motivasyonunun artması ve performansının en üst düzeye çıkartılması için gereklidir. Sessiz, karanlık ve rahat bir uyku ortamıyla birlikte uygun bir beslenme programı uyku kalitesi üzerinde etkilidir. Bu derleme makalede güncel literatür eşliğinde sporcularda melatonin takviyesi, B grubu vitaminleri, çinko ve magnezyum mineralleri, alkol ve kafeinin uyku-uyanıklık döngüsü üzerine etkileri açıklanmıştır.

Anahtar Kelimeler

• sporcu,uyku kalitesi,besin

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