Genetic structure, appropriate
training and nutrition are the main factors affecting the performance of athletes.
1) Physiological and psychological
factors belonging to the individual, training status, nutritional status, Although health, environmental factors, and sport-specific features play a role, it is difficult to say which factor is more effective on maximum performance. However, it is an undoubted truth to say that it is impossible to expect high performance from an athlete whose nutrition is not proper
and whose health is deteriorated.
2) Athletes spend most of their time
training in order to increase their performance. Indeed, great efforts are made
to train, and proper nutrition is of great importance in order not to waste these efforts and to provide
high-level effectiveness in training.
3) To meet the energy needs of vital activities in our body,
br /> to protect our health, to enable physical growth and development, to adapt
to training and to maximize the effects of training, carbohydrates, fats, proteins, vitamins, minerals and
water, which are essential
nutrients, are balanced It can be defined as nutrition. It is very important to know and
by the trainers. The basic elements required are;
- Ensuring adequate consumption of energy and nutrient elements for the continuity of health and performance.
- Continuity of body fat and lean mass percentage, specific to the branch< br /> to create.
- Optimal recovery after training
- To provide fluid balance.
7) Energy systems used for different sports branches, energy and nutritional elements
requirements may be different. The needs of the athletes who take part in the same team or play in the same team may also differ from each other.
The fact that nutrition is personal is the reason for this difference.
In terms of energy systems used and the distribution of needed nutrients
Some sports branches that are close to each other were gathered under the same group and
discussed under three headings.
I. ENDURANCE SPORTS
II. FORCE/POWER SPORTS
III. TEAM SPORTS
SPORTS
I. ENDURANCE SPORTS
One of the key components of physical fitness is endurance. Endurance sports are sports branches that require long-term
and low-intensity activity. Sports such as 3200 m running, cross country, marathon, and 2000 m rowing are examples of endurance sports. endurance athletes; Ultra endurance athletes, who are active between 30 minutes and 4 hours
; Defined as athletes engaged in
activity for more than 4 hours. Endurance is important for all athletes, whether the activity is 1 hour or longer,
or a short-term activity that requires explosive power. Energy requirement during endurance exercises is met from three energy systems
(phosphogen system, anaerobic glycolysis/lactic acid system and aerobic system). On the other hand, the basic energy system is the aerobic system.
The energy expenditure of endurance athletes; It can vary depending on the duration and severity of the activity, the
gender of the athlete, age and body weight. In addition to the need for movement (running, cycling) and
mental focus (cycling, driving), it may not be possible to meet
the energy needs of the athlete in some situations, such as the unsuitable
environment (swimming, rowing). Trying to meet the energy needs during the activity
causes nausea and cramps in some athletes, and in this case, consuming food is
is getting harder. Because; Practically applicable and easily digestible foods (such as sports drinks, sports gels) that meet the sodium, liquid and carbohydrate needs of the athlete
should be preferred
. Endurance athletes need more energy consumption not only during the competition period, but also
during the training period. For example, the energy expenditure of ultra
endurance athletes is about 6000-8000 kcal/day. The energy stores that are spent not only for the success of sports
but also for health
must be replaced. Failure to provide adequate nutrition leads to increased risk of chronic fatigue, dehydration, illness
(for example, upper respiratory tract infection) and injury.
II. FORCE/POWER SPORTS
The terms strength and power are two terms that are often used interchangeably.
Strength is a component of strength, although both are important for physical fitness.
Strength is the ability of muscles or muscle groups to strain and is measured entirely by the weight that the athlete can carry or
lift. Strength, on the other hand, depends not only on the degree of strain of the muscle, but also on the speed of contraction. Strength/power sports are different from other sports branches as they require short-term and explosive power.
In this group; There are sports branches such as weightlifting, discus, shot put, hammer, 100 m swimming and table tennis. Mainly used energy system; Although phosphogen is the
system, as the duration of the activity gets longer, the anaerobic glycolysis energy
system starts to be used as well.
The aerobic system, on the other hand, is required during recovery, to meet the energy needs and
to replenish the emptied ATP and creatine stores.
The energy requirement of strength/power athletes during training and competition
may differ. While training sessions take several hours, competitions are expressed in just
seconds or minutes. This situation was taken into consideration when making a recommendation.
Strength/strength athletes aiming for weight gain; In order to
grow and develop in muscle tissue, he should meet the energy needed in training and on the other hand, he should continue with
strength and conditioning training. Weight gain
of more than 500-1000 g per week is not recommended. For this reason, the athlete should consume additional food to the diet containing 300-500
kcal per day for 500 g weight gain per week. Carbohydrates are the
essential fuel in strength/power sports. Consuming carbohydrates adequately during the day not only supports glycogen stores during high-intensity training and competition, but also indirectly affects the development of muscle tissues. Approximately 6-10 g/kg/day carbohydrate consumption is recommended. This amount meets approximately 55-65% of the total energy need.
It should be kept in mind that the energy and carbohydrate needs of each
athlete may vary and may differ from each other
depending on the training intensity, age, body weight and gender.
The ideal time for post-activity carbohydrate consumption is 15-30
minutes after exercise. 1-1.5 g/kg CHO should be consumed as soon as possible after exercise and this application should be repeated every 2 hours, especially for the first 6 hours. Muscle tissue and dietary protein requirements are higher in strength/strength athletes. For post-exercise repair of muscle tissue,
a sufficient level of high-quality protein is required at every meal. 1.4-
2.0 g/kg/day of protein should be consumed. This amount corresponds to about 15-20% of the energy. When the athlete aims to increase muscle mass, 2.5-3.0 g/kg protein is recommended together with strength training.
Protein source foods should be consumed in every main and snack. Before strength/strength
training, studies are conducted on the anabolic effect of protein-carbohydrate consumption that increases insulin secretion and
amino acid conversion. It is stated that pre-exercise consumption of at least 6 g of
essential amino acids and 35 g of carbohydrates helps to maintain a positive nitrogen balance. strength exercise Post-protein consumption has a positive effect by stimulating muscle protein synthesis to a large extent. An increase in protein synthesis is provided by the combination of carbohydrates (35 g) and amino acids (6 g).
Therefore, carbohydrate and protein consumption should be consumed both before and after
exercise to increase muscle protein synthesis.
In the studies conducted, the combination of carbohydrate and protein intake after exercise
reduced both blood glucose levels. Fat consumption should be at a moderate level, and for strength/strength athletes who want to maintain their body weight, 20%-
25% of the total energy is recommended.
Studies on vitamin/mineral requirement are not common. It is a known fact that the need is higher in all active
individuals than in sedentary individuals.
The most important micronutrients are; antioxidant vitamins are calcium, chromium,
iron, magnesium and zinc. There are findings that creatine supplementation increases anaerobic power in activities that require
short-term explosive power, lasting from 6 seconds to 4 minutes. Strength/strength athletes (such as boxing, wrestling, weightlifting and judo) try to maintain weight control
by limiting their daily fluid consumption and by dehydration, since they are weight sports. This situation causes more fluid loss, and together with the dehydration
condition, the body's heat regulation system is disrupted, mineral loss and cardiac arrhythmia are observed. Therefore,
efforts should be made to prevent dehydration in the athlete. During the activity, fluid consumption
should be determined by taking into account the sweating rate/loss of weight of the athlete. In a study, it was determined that
milk drunk after strength training increases protein synthesis in muscle, provides positive nitrogen balance and hypertrophy in muscle
III. TEAM SPORTS
Team sports are sports played by two or more athletes to beat the opponents. The most common are football, volleyball
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