Egzersizde Makro Besin Öğelerinin Planlanması

Öz

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.

Anahtar Kelimeler

• 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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