Egzersizde Makro Besin Öğelerinin Planlanması

Year 2018, Volume: 23 Issue: 1, 43 - 57, 01.01.2018

Mustafa Fevzi Karagöz , Nevin Şanlıer

Abstract

Sporcularda beslenme enerji ve besin ögesi
gereksinimlerini karşılayabilmek için önemlidir. Artan fiziksel aktiviteye
bağlı olarak makro ve mikro besin ögesi ihtiyacı da farklılık göstermektedir.
Sporcularda temel olarak vücut ağırlığının denetimi, performansın korunması ve
geliştirilmesi, vücut glikojen depolarının korunması ve artırılması, kas
protein yıkımının önlenmesi amacıyla beslenme programları düzenlenmektedir.
Bunlar dikkate alındığında sporcunun antrenman veya yarış sırasında en iyi
performansı sergileyebilmesi için sporcunun egzersiz öncesinde karbonhidrat
depolarının uygun düzeyde olması, egzersiz sırasında dayanıklılığın
sürdürülmesi ve performans kaybının önlenmesi, egzersiz sonrasında tam ve etkin
toparlanmanın sağlanması, kas doku kaybının önlenmesi amacıyla gerekli beslenme
düzeninin planlanması gerekmektedir. Bu amaçla sporcunun egzersiz programına en
uygun beslenme programının nasıl hazırlanacağı üzerinde durulmuştur. İyi
beslenen bir sporcunun performansı yüksek, antrenmanın etkinliği üst
düzeydedir. Ayrıca hastalık ve sakatlanma oranı düşük, sporcu çocuk ise
gelişimi beklenen düzeydedir. Günlük ihtiyacı belirlendikten sonra egzersizden
en az 6 saat önce dengeli bir diyet tüketmeye başlanmalıdır. Egzersizden 1 saat
öncesine kadar 1g/kg/sa karbonhidrat alımı sağlanabilir. Bir saatten uzun süren
dayanıklılık egzersizlerinde 30-60 g/saat karbonhidrat sağlayacak %6-8
karbonhidrat içeren sıvı tüketimi sağlanmalı, farklı karbonhidrat türleri
düşünülmelidir. Egzersiz sonrasında glikojen depoları yeniden doldurulmalı,
pozitif protein dengesi sağlanmalıdır. Toparlanmanın ilk iki saatinde 0,8-1
g/kg/sa karbonhidrat ve 0,25-0,4 g/kg protein tüketilmeli ve sonraki iki saat
için yenilenmelidir. Uygun beslenme programı sporcunun hem sağlığını hem performansını
artıracak, ayrıca yaşamında daha iyi bir disiplin sağlayacaktır.

Keywords

Spor, Sporcu beslenmesi, Beslenme, Diyet, Egzersizde öğün planlama

Macronutrient Timing in Exercise

Abstract

It is important that enabling energy and nutrient
requirements for athletes. Macro- and micronutrient needs depend on different
physical activity levels. In athletes, the diet should organize for the purpose
of management of body weight, maintaining and improving performance, saving and
enhancing body glycogen storages, prevent muscle protein loss. Regarding these,
for the athlete to perform best during exercise, to set the appropriate level
of carbohydrate deposits of athlete before exercise, maintaining endurance and
preventing performance loss during exercise, enabling efficient recovery and
preventing muscle tissue loss; nutrition program should be organize. It is
intended how to fix the most appropriate nutrition program for the exercise
program. A well-nourished athlete has a better performance and upper level of
efficiency of training. Illnesses and injuries are low and the growing of
athletic children is at expected levels. The athlete should begin to consume a
balanced diet before at least 6 hours ago. Until 1 hour ago to exercise, 1
g/kg/h carbohydrate could consume. The endurance exercise lasting longer than 1
hour, fluids containing 6-8% carbohydrates should be consumed to provide 30-60
g/h carbohydrates, and should think about different type of carbohydrate. After
exercise, glycogen stores must be replenished and positive protein balance
provided. Within first two hours, 0,8-1 g/kg/h carbohydrate and 0,25-0,4 g/kg/h
protein should consume, and repeat this for the next two hours. Proper
nutrition program will have both performance and health of athlete get better
and a better discipline in life.

Keywords

Sport, Nutrition, Diet, Sports nutrition, Nutrition timing

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