Improving Performance Through Nutrition: Muscle Recovery Strategies

Year 2024, Volume: 14 Issue: 5, 273 - 279, 25.09.2024

Enes Kara , Şevval Işıklı

Abstract

Muscle recovery and nutrition play a crucial role in enhancing an athlete's performance, maintaining a healthy body and accelerating recovery. Proper nutrition ensures that the body receives essential nutrients such as protein, carbohydrates, fats and other nutrients required for muscle repair and growth, which are critical for muscle recovery and strengthening. A sound nutritional strategy not only enhances an athlete's performance and reduces the risk of injury, but also promotes overall health and well-being. The use of performance-enhancing products is current, but not new to mankind. Substances that enhance performance, reduce fatigue, aid recovery and potentially influence decisiveness has been utilized since ancient times in the form of stimulants, depressants or anabolic agents. In addition, maintaining fluid balance and preventing dehydration are critical not only to an athlete's performance, but also to their overall health. In some sports, in addition to fluid and electrolyte intake, carbohydrate intake is also important, as carbohydrates consumed with fluid are easier to transport and metabolise in the body. In recent years, the effect of coenzyme Q10 supplementation, known for its important role in cellular bioenergetics and redox reactions as well as its antioxidant properties, on post-exercise muscle tissue recovery has attracted attention. While the potential benefits of supplementation in this area are intriguing, further research is necessary to illuminate its effects.

Keywords

Muscle recovery, nutrition, protein, carbohydrate, coenzymeQ10

Ethical Statement

ETHICAL DECLARATIONS Referee Evaluation Process Externally peer reviewed. Conflict of Interest Statement The authors have no conflicts of interest to declare. Financial Disclosure The authors declared that this study has received no financial support. Author Contributions All the authors declare that they have all participated in the design, execution, and analysis of the paper, and that they have approved the final version.

Beslenme Yoluyla Performansı Artırma: Kas İyileştirme Stratejileri

Abstract

Kas iyileşmesi ve beslenme, sporcuların performansını artırmak, sağlıklı bir vücut yapısına sahip olmak ve iyileşme sürecini hızlandırmak açısından önemli bir rol oynar. Uygun beslenme alışkanlıkları sayesinde, kas onarımı ve büyümesi için gerekli olan proteinler, karbonhidratlar, yağlar ve diğer besin öğeleri vücuda sağlanır. Bu öğeler, kasların iyileşmesi ve güçlenmesi için kritik öneme sahiptir. Etkili bir beslenme stratejisi, sporcuların performansını artırırken yaralanma riskini azaltabilir ve genel sağlığı iyileştirebilir. Performans artırıcı ürünler, yorgunluğu azaltma, iyileşmeyi hızlandırma ve hatta iradeyi etkileme gibi çeşitli etkileri nedeniyle eski zamanlardan beri kullanılmaktadır. Sporcuların performansının yanı sıra genel sağlığın korunması için sıvı dengesinin sağlanması ve dehidratasyonun önlenmesi de büyük önem taşır. Özellikle bazı spor branşlarında sıvı ve elektrolit alımı ile birlikte karbonhidrat alımı, besinlerin vücutta taşınması ve metabolize olmasını kolaylaştırır. Son yıllarda, hücre bioenerjetiği ve redoks reaksiyonlarında önemli bir rol oynayan ve aynı zamanda güçlü bir antioksidan olan Koenzim Q10 takviyesinin, spor sonrası kas dokusundaki iyileşme üzerine etkisi giderek daha fazla ilgi çekmektedir. Bu alanda takviye kullanımının potansiyel faydaları ilgi çekici olmakla birlikte, daha fazla araştırmaya ihtiyaç duyulmaktadır.

Keywords

Kas iyileşmesi, beslenme, protein, karbonhidrat, koenzimQ10

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