Abdulhakim KARATOPRAK, Nesli ERSOY, Gülgün ERSOY

Yüksek veya Önerilen Miktarda Proteinli Diyet ile Birlikte Yapılan Kuvvet Egzersizlerinin Vücut Bileşimi ve Performansa Etkisi

Amaç: Bu çalışmada, vücut geliştirme amacıyla kuvvet egzersizi yapan genç erkek bireylere verilen yüksek ve önerilen miktarda proteinli diyetin, vücut bileşimi ve performans üzerindeki etkisini değerlendirmek amaçlanmıştır. Gereç ve Yöntem: Sekiz hafta boyunca kuvvet egzersizleri yapan, 18-35 yaş arası, Beden Kütle İndeksi (BKİ) 30 kg/m²’den az olan, 26 gönüllü erkek birey çalışmaya alınmış ve katılımcıların 11’i önerilen miktarda proteinli diyet, 15’i yüksek proteinli diyet tüketmiştir.Bulgular: Önerilen miktarda protein içeren diyet grubu 1. hafta 1,97 g/kg/gün, 8. hafta 1,98 g/kg/gün, yüksek proteinli diyet grubu ise 1. hafta 2,63 g/kg/gün, 8. hafta 2,58 g/kg/gün protein tüketmiştir. Çalışmada katılımcılardan performanslarının değerlendirilmesi için; 900 Çömelme, mekik (sit-ups), şınav (push-ups), barfiks (pull-ups) ve bench press testini (1-RM) çalışmanın başında ve sonunda tekrarlaması istenmiştir. Bireylerin protein alımlarına bağlı olarak kas kütlelerindeki, çalışma başlangıç ve sonundaki farklar önerilen miktarda proteinli diyet ve yüksek proteinli diyet grubunda sırayla; 1,08±0,71 kg ve 1,35±0,60 kg, yağ kütlelerindeki farklar; -1,26±1,92 kg ve -2,66±1,75 kg, vücut yağ yüzdelerindeki farklar -1,07±1,78 ve -3,01±1,90’dir. Yüksek proteinli diyet grubunda vücut yağ yüzdesi düşüşü istatistiksel olarak önemli (p=0,006; p<0,05), kas kütlesinde artış olmasına karşın bu artış istatistiksel olarak önemsiz, 900 çömelme testi (p=0,032; p<0,05) ile şınav (push up) (p=0,024; p<0,05) testlerinde görülen fark ise istatistiksel olarak önemli bulunmuştur. Sonuç: Kuvvet egzersizi ile birlikte diyete kaliteli protein kaynaklarının eklenmesi ile vücut kas kütlesinin korunduğu ve yağ kütlesinin azalmasına yardımcı olduğu belirlenmiştir.

Anahtar Kelimeler:

Amino asitler, Kas kütlesi, Spor performansı

The Effect of High and Recommended Amount Protein Diet on Body Composition and Performance with Strength Exercises

Objectives: Aim of this study is to evaluate the effect of high protein and recommended amount protein diet given to young male who do strength exercise for bodybuilding on body composition and performance. Materials and Methods: Twenty-six volunteers who did strength exercises for 8 weeks, were included in the study and 11 of the participants were on recommended amount protein, 15 of them were on high protein diet. Results: The recommended amount protein group protein consumption is 1.97 g/kg/day in the 1st week, 1.98 g/kg/day in the 8th week, and the high protein diet group protein consumption is 2.63 g/kg/day in the 1st week and 2.58 g/kg/day in the 8th week. In order to evaluate the performance of the participants; they were asked to repeat 900 squats, sit-ups, push-ups, pull-ups and bench press tests (1-RM) at the beginning and the end of the study. The depending on the protein intake, the differences in muscle mass, at beginning and end of the study were found in the recommended amount protein and high protein diet groups, respectively; 1.08±0.71kg and 1.35±0.60kg, differences in fat mass; -1.26±1.92kg and -2.65±1.75kg, and the differences in body fat percentages were -1.07±1.78 and -3.01±1.90. The decrease in body fat percentage in the high protein diet group was statistically significant (p=0.006; p<0.05), although the increase in muscle mass was statistically insignificant, the difference in the 900 squat (p=0.032; p<0.05) and push ups (p=0.024; p<0.05), was found to be statistically significant. Conclusion: It has been determined that increasing quality protein sources to the diet with strength exercise protects body muscle mass and helps reduce fat mass.

Keywords:

Amino acids, Muscle mass, Sport performance,

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