Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme

Nur Sinem Türkmen; Çağla Pınarlı

Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme

Öz

Vücut geliştirme sporunun popülaritesi gün geçtikçe artmaktadır fakat buna karşılık literatüre bakıldığında kanıta dayalı beslenme önerilerinin sayısının oldukça az olduğu görülmektedir. Bu çalışmada literatürde geçen, vücut geliştirme sporcuları için verilen kanıta dayalı güncel beslenme önerileri derlenmiştir. Vücut geliştirme sporuyla ilgilenen bireylerde enerji ihtiyacının doğru hesaplanması, vücut ağırlığında azalma sağlamak için temel hedef olmalıdır. Vücut geliştirme sporcularında kas kaybını önlemek için haftalık en fazla %1’lik vücut ağırlığında azalma önerilmektedir. Vücut geliştirme sporcusu için gerekli enerji hesaplaması yapıldıktan sonra, vücut ağırlığında kilogram başına en az 2.3 g/kg/gün protein alımı önerilmektedir. Aynı zamanda her öğünün 0.4-0.5 g/kg protein içermesi önerilmektedir. Günlük enerji gereksiniminin %15-30’unun yağlardan, %20’sinin proteinlerden ve geri kalanın ise karbonhidratlardan gelecek şekilde beslenme programı düzenlenmelidir. Vücut geliştirme sporcuları için ideal öğün sayısında ise özellikle dayanıklılık egzersizleri süresince günlük 3 ile 6 öğün tercih edilmelidir. Yapılan araştırma sonuçlarına göre öğün saatleri ve sıklığının vücut ağırlığında azalma veya yağsız kütleyi korumak için belirgin bir pozitif etkisinin olmadığı görülmüştür. Müsabakalardan birkaç gün önce uygulanan dehidrasyon programı, elektrolit imbalansına sebep olabileceğinden dikkatli olunması gerekmektedir. Müsabakalara hazırlanılan son dönemlerde karbonhidrat alımındaki artışın olumlu etkileri olabilir, bu sebeple karbonhidrat yüklemesi sporcuya uygun olarak yapılmalıdır. Vücut geliştirme sporcularında supleman kullanımıyla ilgili de farklı tartışmalar bulunmaktadır. Kreatin monohidrat, kafein ve beta alanin alımının müsabakalara hazırlanma süresince olumlu etkileri olduğu görülmüştür. Diğer suplemanlarla ilgili daha fazla çalışmaya ihtiyaç olduğu, güncel literatür verileri dahilinde düşünülmektedir. Son olarak, estetik bir spor çeşidi olan vücut geliştirme sporcularında yeme bozuklukları ve vücut algısı bozukluklarının sık görüldüğü unutulmamalıdır.

Anahtar Kelimeler

vücut geliştirme, müsabaka, sporcu beslenmesi, besin suplemanları

Kaynakça

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Ayrıntılar

Birincil Dil

Türkçe

Konular

Birinci Basamak Sağlık Hizmetleri, Sağlık Hizmetleri ve Sistemleri (Diğer)

Bölüm

Derleme

Yazarlar

Nur Sinem Türkmen ^* Bu kişi benim
0000-0002-6310-0098
Türkiye

Çağla Pınarlı Bu kişi benim
0000-0002-8733-8148
Türkiye

Yayımlanma Tarihi

30 Nisan 2022

Gönderilme Tarihi

18 Haziran 2021

Kabul Tarihi

21 Mart 2022

Yayımlandığı Sayı

Yıl 2022 Cilt: 3 Sayı: 2

IZ

https://izlik.org/JA78BN55PG

APA

Türkmen, N. S., & Pınarlı, Ç. (2022). Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme. Yeni Yüzyıl Journal of Medical Sciences, 3(2), 96-105. https://izlik.org/JA78BN55PG

AMA

1.Türkmen NS, Pınarlı Ç. Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme. JMS. 2022;3(2):96-105. https://izlik.org/JA78BN55PG

Chicago

Türkmen, Nur Sinem, ve Çağla Pınarlı. 2022. “Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme”. Yeni Yüzyıl Journal of Medical Sciences 3 (2): 96-105. https://izlik.org/JA78BN55PG.

EndNote

Türkmen NS, Pınarlı Ç (01 Nisan 2022) Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme. Yeni Yüzyıl Journal of Medical Sciences 3 2 96–105.

IEEE

[1]N. S. Türkmen ve Ç. Pınarlı, “Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme”, JMS, c. 3, sy 2, ss. 96–105, Nis. 2022, [çevrimiçi]. Erişim adresi: https://izlik.org/JA78BN55PG

ISNAD

Türkmen, Nur Sinem - Pınarlı, Çağla. “Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme”. Yeni Yüzyıl Journal of Medical Sciences 3/2 (01 Nisan 2022): 96-105. https://izlik.org/JA78BN55PG.

JAMA

1.Türkmen NS, Pınarlı Ç. Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme. JMS. 2022;3:96–105.

MLA

Türkmen, Nur Sinem, ve Çağla Pınarlı. “Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme”. Yeni Yüzyıl Journal of Medical Sciences, c. 3, sy 2, Nisan 2022, ss. 96-105, https://izlik.org/JA78BN55PG.

Vancouver

1.Nur Sinem Türkmen, Çağla Pınarlı. Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme. JMS [Internet]. 01 Nisan 2022;3(2):96-105. Erişim adresi: https://izlik.org/JA78BN55PG