Year 2017, Volume 1 , Issue 2, Pages 66 - 80 2017-12-29

Açlık, Ramazan Ayı ve Egzersiz
Hunger, Ramadan and Exercise

Mustafa savaş Torlak [1]


Gece boyunca 8-10 saat süreyle aç kalmak çoğu insan için normaldir. Açlık, koordineli bir dizi metabolik değişiklik ile karakterizedir, endojen karbonhidratı koruyan ve enerji kaynağı olarak yağ kullanımını artıran bir durumdur. Endojen karbonhidrat kullanımı sınırlanırken, amino asitlerden, gliserolden ve keton cisimciklerinden glikoneojenez yoluyla karbonhidrat yapımı artış gösterir. Birçok kişi dini veya kültürel sebeplerden dolayı periyodik olarak aç kalmaktadır. Ramazan, İslam dininde 30 gün boyunca gündüz saatlerinde yiyecek ve içeceğin yasak olduğu bir açlık durumudur. Ramazan gibi aralıklı açlık durumunun, sedanter nüfusun genel beslenmesi ve fizyolojik cevapları üzerinde küçük bir etkisi bulunur. Gıda alımı gece ve sabaha yakın zamanda gerçekleşir. Vücut kitlesi genel olarak değişmez, toplam enerji alımı kabaca sabit kalır ve protein, karbonhidrat, yağ tüketiminde küçük değişiklikler görülür. Ancak uygun beslenme desteğinin eksikliği egzersize adaptasyonu azaltır ve yarışmalara hazırlık sürecini bozar. Ağır bir egzersiz sonrası iyileşme süreci gıda ve sıvı alımına bağlıdır. Bu derleme, Açlık, Ramazan ayının egzersiz performansı üzerine etkilerini bilimsel veriler ışığında incelemeye çalışacaktır.

Going hungry for a period of 8-10 hours at night is normal for most people. Hunger is characterized by a coordinated series of metabolic changes; it is a situation that preserves endogenous carbohydrate and increases the use of fat as a source of energy. While the consumption of endogenous carbohydrate becomes restricted, the production of carbohydrate from amino acids, glycerol and ketone bodies through gluconeogenesis increases. Many people periodically fast for religious or cultural reasons. Ramadan is a state of fasting in Islam when it is forbidden to eat and drink during daylight hours for 30 days. A state of intermittent fasting such as Ramadan has a slight effect on the general nutrition and physiological responses of the sedentary population. Food intake occurs at night and close to the morning. The body mass generally remains the same, the total energy intake roughly remains stable, and small changes are observed in the consumption of protein, carbohydrate and fat. Nevertheless, the lack of suitable nutritional support decreases the adaptation to exercising and disrupts the process of preparation for competitions. The process of recovery after heavy exercising depends on the food and liquid intake. This compilation aims to examine the effects of the month of Ramadan on exercising performance in the light of scientific data

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Subjects Sport Sciences
Published Date Güz
Journal Section Review
Authors

Author: Mustafa savaş Torlak (Primary Author)
Country: Turkey


Dates

Application Date : November 24, 2017
Publication Date : December 29, 2017

APA Torlak, M . (2017). Açlık, Ramazan Ayı ve Egzersiz . Ulusal Spor Bilimleri Dergisi , 1 (2) , 66-80 . DOI: 10.30769/usbd.357544