Spor dallarına göre beslenme

Sporcu beslenmesinde amaç; sporcunun yaşına, cinsiyetine, fiziksel aktivitesine, beslenme alışkanlıklarına ve enerji harcamasına göre yeterli ve dengeli bir şekilde beslenmesini sağlamaktır. Çoğu sporcu için ise, genel beslenme kurallarının dışında, yapılan spor branşına özgü beslenme hakkında bilgi sahibi olmak büyük önem taşımaktadır. Sporcular için önem taşıyan ve yıllardır birbirinden çok farklı beslenme uygulamaları olduğu varsayılan spor dalları için farklı olan yönler nelerdir? Ya da farklılıkların yanı sıra bütün spor dalları için değişmez kabul edilen genel beslenme kuralları hangileridir? Makalede bu sorulara cevap verilmeye çalışılmıştır. Konunun daha iyi anlaşılabilmesi için, enerji sistemleri ve enerji kaynaklarının kullanımı açısından birbirine benzeyen spor dalları üç başlık altında (dayanıklılık, kuvvet/güç, takım) toplanmış, enerji, makro ve mikro besin öğesi, sıvı gereksinmeleri özetlenmiştir.

Nutrition according to sports branch

The point of athletes nutrition is to provide adequate and balanced nutrition for athletes according to their age, sex, physical activity and energy expenditure. For most athletes, it is very important to have knowledge about sport-specific nutrition apart from general nutrition rules. What are the differences for the sport branches that are very important for athletes and supposed to have very different nutrition practices for years? Or, besides the differences, what were the general nutrition rules that were accepted as unchangeable for all sports branches? It has been tried to give answers to all these questions in this study. For a better understanding of the subject, similar sports branches, in terms of energy systems and energy sources sports branches were collected under three headings (endurance, strenght/power, team) and energy, macro and micro nutrient, fluid requirements were summarized.

PDF

___

1. Insel P., Turner RE., Ross D., “Nutrition”, Secon edition, American Dietetic Association, Jones and Bartlett Publishers, pp. 317, Canada, 2004.
2. Fink HH., Burgoon LA., Mikesky AE., “Practional Applications in Sports Nutrition”, Jones and Bartlett Publishers, pp.332, 363-428, Canada, 2006.
3. Gropper SS., Smith JL., Groff JL., “Advanced Nutrition and Human Metabolism”, Fifth edition, Wadsworth, Cengage Learning, pp. 291. USA, 2009.
4. “Joint Pozition Statement. Nutrition and Athletic Performance. American Dietetic Association”, Dietitians of Canada, Am College of Sport Med, pp. 709-31, 2009.
5. Roy BD., Tarnopolsky MA., “Influence of differing macronutrient intakes on muscle glycogen resynthesis after resistance exercise”, J Appl Physiol, 84, pp. 890–6, 1998.
6. Ersoy G., “Egzersiz ve Spor Yapanlar için Beslenme”, Nobel Yayın Dağıtım, 3. Baskı, s.104, Ankara, 2004.
7. Ersoy G., “Sağlıklı Yaşam, Spor ve Beslenme”. GSGM Baskı, s. 46, Ankara, 1995.
8. Howley ET., Franks BD., “Health Fitness Instructor’s Handbook”, Human Kinetics, Third Education, pp. 151, Canada, 1997.
9. Güneş Z., “Spor ve Beslenme”. Antrenör ve Sporcu El Kitabı, 4. Baskı, Nobel Yayın dağıtım, s.6, Ankara, 2005.
10. Chen YJ., Wong SH., Wong CK., Lam CW., Huang YJ., Siu PM., “The effect of a pre-exercise carbohydrate meal on immune responses to an endurance performance run”, Br J Nutr, 100(6), pp. 1260-8, 2008.
11. Valentine RJ., Sunders MJ., Todd MK., St Laurent TG., “Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption”, Int J Sport Nutr Exerc Metab, 18(4), pp. 363-78, 2008.
12. Millard-Stafford M., Childers WL., Conger SA., Kampfer AJ., Rahnert JA., “Recovery nutrition: timing and composition after endurance exercise”, Curr Sports Med Rep, 7(4), pp.193-201. 2008.
13. Howarth KR., Moreau NA., Phillips SM., Gibala MJ., “Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans”, J Appl Physiol, 206 (4), pp. 1394-402. 2009.
14. Morifuji M., Kanda A., Koga J., Kawanaka K., Higuchi M., “Post-exercise carbohydrate plus whey protein hydrolysates supplementation increases skeletal muscle glycogen level in rats”, Amino Acids, Jul 11, 2009.
15. Tang JE., Manolakos JJ., Kujbida GW., Lysecki PJ., Moore DR., Phillips SM., “Minimal whey protein with carbohydrate stimulates muscle protein synthesis following resistance exercise in trained young men”, Appl Physiol Nutr Metab, 32(6), pp.1132-8, 2007.
16. Saunders MJ., Moore RW., Kies AK., Luden ND., Pratt CA., “Carbohydrate and protein hydrolysate coingestions improvement of late-exercise time-trial performance”, Int J Sport Nutr Exerc Metab. 19(2), pp. 136-49, 2009.
17. Ivy JL., Ding Z., Hwang H., Cialdella-Kam LC., Morrison PJ., “Post exercise carbohydrate-protein supplementation: phosphorylation of muscle proteins involved in glycogen synthesis and protein translation”, Amino Acids, 35(1), pp. 89-97. 2008.
18. Nosaka N., Suzuki Y., Nagatoishi A., Kasai M., Wu J., Taguchi M., “Effect of ingestion of medium-chain triacylglycerols on moderate- and high-intensity exercise in recreational athletes”, J Nutr Sci Vitaminol (Tokyo), 55(2), pp. 120-5. 2009.
19. Paik IY., Jeong MH., Jin HE., Kim YI., Suh AR., Cho SY., Roh HT., Jin CH., Suh SH., “Fluid replacement following dehydration reduces oxidative stress during recovery”, Biochem Biophys Res Commun, 383(1), pp. 103-7, 2009.
20. Green MS., Corona BT., Doyle JA., Ingalls CP., “Carbohydrate-protein drinks do not enhance recovery from exercise-induced muscle injury”, Int J Sport Nutr Exerc Metab, 18(1), pp. 1-18, 2008.
21. Günay M., Tamer K., Cicioğlu İ., “Spor Fizyolojisi ve Performans Ölçümü”, Baran Ofset, s.47-55, Ankara, 2005.
22. Paker S., “Sporda Beslenme”. Gen matbaacılık, 3. baskı, s.74, Ankara, 1996.
23. Tipton K., Wolfe RR., “Protein and aminoacids for athletes”, J Sports Sci, 22, pp. 65-79. 2004.
24. Tipton KD., Wolfe RR., “Exercise, protein metabolism, and muscle growth”, Int J Sport Nutr Exerc Metabol, 11(1), pp. 109-132, 2001.
25. Bowtell JL., Gelly K., Jackman ML., Patel A., Simeoni M., and Rennie MJ., “Effect of oral glutamine on whole body carbohydrate storage during recovery from exhaustive exercise”, J Appl Physiol, 86, pp. 1770-1777. 1999;
26. Tipton KD., Elliott TA., Ferrando AA., Aarsland AA., Wolfe RR., “Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein”, Appl Physiol Nutr Metab, 34(2), pp. 151-61, 2009.
27. Roy BD., “Milk: the new sports drink? A review”, JInt Soc Sports Nutr, 2(5), pp.15. 2008.
28. Hawley J., Dennis SC., Noakes TD., “Carbohydrate, fluid and electrolyte requirements of the soccer player: a review”, Int J Sport Nutr, 3, pp. 221-236, 1994.
29. Williams C., Devlin J., “Nutrition and Sports Performance”, E&FN Spon, pp. 95, London, 1992.
30. Casa DJ., Armstrong LE., Hillman SK., Montain SJ., Reiff RV., Rich BSE., Roberts WO., Stone JA., “National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training”, 35(2), pp. 212–224, 2000.