Güncel Verilerle Vücut Geliştirme Sporcularında Beslenme

Yıl 2022, Cilt: 3 Sayı: 2, 96 - 105, 30.04.2022

Nur Sinem Türkmen Çağla Pınarlı

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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