Enerji Sistemleri ile Uyumlu Kanıta Dayalı Besin Takviyesi Stratejileri

Öz

Bu derleme, farklı enerji sistemlerinin egzersiz performansındaki rolü bağlamında yaygın besin takviyelerinin metabolik etkilerini, güncel araştırma bulgularını ve uygulama önerilerini incelemektedir. Kreatin ve beta-alanin gibi takviyeler, kısa süreli yüksek yoğunluklu aktivitelerde fosfajen ve anaerobik enerji sistemlerini desteklerken, sodyum bikarbonat metabolik asidozu tamponlayarak tekrarlı sprintler ve yüksek yoğunluklu egzersizlerde performansı iyileştirmektedir. Protein takviyeleri, kas protein sentezini artırıp yıkımı azaltarak direnç antrenmanı adaptasyonlarını ve toparlanmayı optimize ederken, karbonhidrat ve kafein kullanımı hem uzun süreli dayanıklılığı desteklemekte hem de merkezi sinir sistemi ve kas fonksiyonlarını uyararak algılanan eforu düşürmektedir. Güncel literatür, besin takviyelerinin enerji sistemleriyle uyumlu şekilde, uygun doz ve zamanlamayla planlanması halinde, aynı zamanda spor branşına özgü ihtiyaçlar doğrultusunda kişiselleştirildiği takdirde hem kısa süreli hem de uzun süreli performans üzerinde olumlu etkiler yarattığını göstermektedir. Dolayısıyla, bu derleme kapsamda spor beslenmesi uzmanları ve uygulayıcılar için kanıta dayalı, bütüncül takviye stratejilerinin oluşturulmasına rehberlik etmesi amaçlanmaktadır.

Anahtar Kelimeler

• atletik performans
• besin takviyesi
• ergojenik yardımcı
• enerji sistemleri
• spor beslenmesi

Evidence-Based Dietary Supplement Strategies Aligned with Energy Systems

Öz

This review examines the metabolic effects, current research findings, and practical recommendations of commonly used dietary supplements within the context of the role of different energy systems in exercise performance. Supplements such as creatine and beta-alanine support the phosphagen and anaerobic energy systems during short-duration, high-intensity activities, while sodium bicarbonate buffers metabolic acidosis and enhances performance in repeated sprints and high-intensity exercise. Protein supplementation optimizes resistance training adaptations and recovery by increasing muscle protein synthesis and reducing protein breakdown, whereas carbohydrate and caffeine intake support long-duration endurance while stimulating the central nervous system and muscle function, thereby reducing perceived exertion. Current literature indicates that dietary supplements, when planned in alignment with energy systems, with appropriate dosing and timing, and personalized according to sport-specific needs, can have positive effects on both short- and long-term performance. Therefore, this review aims to provide evidence-based guidance for sports nutrition specialists and practitioners in developing comprehensive supplement strategies.

Anahtar Kelimeler

• Athletic Performance
• Dietary Supplement
• Ergogenic Aids
• Energy Systems
• Sports Nutrition

Kaynakça

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