THE IMPACT OF NUTRITION ON OXIDATIVE STRESS IN ATHLETES

Abstract

Egzersiz, yoğunluk, süre ve bireysel faktörlere bağlı olarak oksidatif stres üzerinde hem olumlu hem de olumsuz etkilere yol açabilmektedir. Özellikle yüksek yoğunluklu ve uzun süreli fiziksel aktiviteler, serbest radikal üretimini artırarak oksidatif hasara neden olmaktadır. Bu süreçte endojen antioksidan sistemlerin kapasitesi yetersiz kaldığında, kas fonksiyonlarında bozulma ve performans kaybı gözlenebilmektedir. Sporcularda oksidatif stresin değerlendirilmesi, lipid peroksidasyon ürünleri (MDA, TBARS), protein ve DNA oksidasyon belirteçleri (8-OHdG) ile antioksidan enzim aktiviteleri (SOD, GPx, CAT) gibi biyobelirteçler üzerinden gerçekleştirilmektedir. Egzersiz sırasında veya sonrasında bu parametrelerdeki değişimler, fizyolojik stres düzeyinin değerlendirilmesine olanak sağlamaktadır. Beslenmenin oksidatif stres yönetimindeki rolü kritik öneme sahiptir. Düşük antioksidan içeren, yüksek doymuş yağ ve işlenmiş gıda içeriğine sahip Batı tipi diyetler oksidatif stresi artırırken, meyve, sebze, tam tahıl, sağlıklı yağlar ve fitokimyasal içeriği yüksek Akdeniz diyeti gibi modeller oksidatif stresi azaltıcı etki göstermektedir. Bu kapsamda likopen (domates), polifenoller (üzüm suyu, yeşil çay, nar, aronya, pancar), tokoferoller (yağlı tohumlar), flavonoidler (vişne, kakao) gibi biyoaktif bileşenlerin düzenli tüketimi, antioksidan kapasiteyi artırmakta ve egzersiz kaynaklı oksidatif hasarı azaltabilmektedir. Bununla birlikte, yüksek dozda antioksidan takviyelerinin fizyolojik adaptasyonları engelleyerek ters etkiler oluşturabileceği ve pro-oksidatif etkilere yol açabileceği de vurgulanmaktadır. Bu nedenle sporcularda doğal besin kaynaklarına dayalı dengeli ve antioksidan açısından zengin bir beslenme stratejisi, farmakolojik müdahalelere gerek kalmaksızın oksidatif stresin yönetimi için etkili ve güvenli bir yaklaşım sunmaktadır. ABSTRACT Exercise can have both beneficial and detrimental effects on oxidative stress, depending on factors such as intensity, duration, and individual characteristics. Particularly, high-intensity and prolonged physical activities increase the production of reactive oxygen species (ROS), which may overwhelm endogenous antioxidant systems and lead to oxidative damage. Assessment of oxidative stress in athletes commonly involves biomarkers such as lipid peroxidation products [Malondialdehyde (MDA), Thiobarbituric acid reactive substances (TBARS)], protein and DNA oxidation indicators [8-hydroxy-2-deoxyguanosine (8-OHdG)], and antioxidant enzyme activities [Superoxide dismutase (SOD), Glutathione peroxidases (GPx), Catalase (CAT)]. Changes in these parameters during or after exercise provide insight into the level of physiological stress. Nutrition plays a crucial role in the management of exercise-induced oxidative stress. Western-type diets, which are typically low in antioxidants and high in saturated fats and processed foods, tend to worsen oxidative stress. In contrast, dietary patterns rich in fruits, vegetables, whole grains, healthy fats, and phytochemicals—such as the Mediterranean diet—have been shown to exert protective effects. Regular consumption of bioactive compounds like lycopene (tomatoes), polyphenols (grape juice, green tea, pomegranate, aronia, beetroot), tocopherols (nuts and seeds), and flavonoids (sour cherry, cocoa) can enhance antioxidant capacity and reduce exercise-induced oxidative damage. However, it is also emphasized that high-dose antioxidant supplementation may impair physiological adaptations and exert pro-oxidant effects. Therefore, a balanced and antioxidant-rich diet based on natural food sources offers a safe and effective approach for managing oxidative stress in athletes without the need for pharmacological interventions.

Keywords

• athlet
• nutrition
• oxidative stress
• biomakers

Atletlerde oksidatif stres üzerine beslenmenin etkisi

Öz

Egzersiz, yoğunluk, süre ve bireysel faktörlere bağlı olarak oksidatif stres üzerinde hem olumlu hem de olumsuz etkilere yol açabilmektedir. Özellikle yüksek yoğunluklu ve uzun süreli fiziksel aktiviteler, serbest radikal üretimini artırarak oksidatif hasara neden olmaktadır. Bu süreçte endojen antioksidan sistemlerin kapasitesi yetersiz kaldığında, kas fonksiyonlarında bozulma ve performans kaybı gözlenebilmektedir. Sporcularda oksidatif stresin değerlendirilmesi, lipid peroksidasyon ürünleri (MDA, TBARS), protein ve DNA oksidasyon belirteçleri (8-OHdG) ile antioksidan enzim aktiviteleri (SOD, GPx, CAT) gibi biyobelirteçler üzerinden gerçekleştirilmektedir. Egzersiz sırasında veya sonrasında bu parametrelerdeki değişimler, fizyolojik stres düzeyinin değerlendirilmesine olanak sağlamaktadır. Beslenmenin oksidatif stres yönetimindeki rolü kritik öneme sahiptir. Düşük antioksidan içeren, yüksek doymuş yağ ve işlenmiş gıda içeriğine sahip Batı tipi diyetler oksidatif stresi artırırken, meyve, sebze, tam tahıl, sağlıklı yağlar ve fitokimyasal içeriği yüksek Akdeniz diyeti gibi modeller oksidatif stresi azaltıcı etki göstermektedir. Bu kapsamda likopen (domates), polifenoller (üzüm suyu, yeşil çay, nar, aronya, pancar), tokoferoller (yağlı tohumlar), flavonoidler (vişne, kakao) gibi biyoaktif bileşenlerin düzenli tüketimi, antioksidan kapasiteyi artırmakta ve egzersiz kaynaklı oksidatif hasarı azaltabilmektedir. Bununla birlikte, yüksek dozda antioksidan takviyelerinin fizyolojik adaptasyonları engelleyerek ters etkiler oluşturabileceği ve pro-oksidatif etkilere yol açabileceği de vurgulanmaktadır. Bu nedenle sporcularda doğal besin kaynaklarına dayalı dengeli ve antioksidan açısından zengin bir beslenme stratejisi, farmakolojik müdahalelere gerek kalmaksızın oksidatif stresin yönetimi için etkili ve güvenli bir yaklaşım sunmaktadır.

Anahtar Kelimeler

• Atlet
• oksidatif stres
• biyo belirteç,
• beslenme

Kaynakça

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