Exercise is all planned, regular and repetitive body movements performed by skeletal muscles, consuming energy outside of sleep. There is definitely a direct relationship with exercise to be physically fit. Sports activities are regular, planned and repetitive, professional or amateur activities aimed at maintaining or improving one or more components of physical fitness (cardiorespiratory endurance, flexibility, muscular fitness).
Estimated energy expenditure of all individuals exercising. varies depending on the formulas used to calculate energy requirements and the activity performed. In individuals who exercise, daily energy requirements are adjusted according to BMI calculation. According to the values obtained by this calculation, thin individuals gain weight and overweight individuals lose weight. Food consumption charts are the most common method used to calculate daily energy intake in individuals who exercise. Individuals' food consumption records, kept between 1 and 7 days, not only give us the opportunity to calculate the daily energy and nutrients consumed by the individual, but also provide information on many issues regarding their nutritional habits, such as the number of meals consumed, food types, and the nutritional status they consume before and after physical activity.
Energy needs are affected by the duration, intensity and frequency of exercise. Different amounts of energy are consumed in each type of exercise, so the need for nutrients also varies. Multiplying the coefficient specified by the category a person enters according to their daily physical activity and their weight (kg) gives us the energy spent for daily physical activity. The energy spent for the exercise is calculated and added to the result. If individuals who are physically active participate in a regular exercise program 2-3 days a week, this additional energy should be calculated only on these days. However, for individuals who exercise 5-6 days a week, additional energy intake should be calculated for each day and a nutrition program should be prepared accordingly. With the energy calculation made by individuals who exercise, taking into account the exercise program, the additional energy they need to take is added to the nutrition program in the form of snacks before and after exercise. can be met by . The amount and types of nutrients to be taken vary depending on the intensity of exercise, because different nutrients are used as energy sources for different types of exercise
Macronutrients consist of proteins, carbohydrates and fats. The essence of a balanced diet lies in the consumption of food that meets the needs of individuals' metabolism. All elements that are formed during heat and catabolism, used in metabolic pathways, play an important role in tissue construction and renewal, and needed by the organism are nutrients. There is no need to consume too much oil in its content. Because excessive fat consumption reduces the effectiveness of individuals exercising and causes decreases in muscle strength and endurance. In order to make the most effective use of muscle glycogen stores, it is very important that carbohydrate and fat consumption be balanced. When the fat content of the diet is below 15% and the fat index of the training individuals is below the required level, the body resistance of the individuals is negatively affected. In this regard, the energy obtained by fat breakdown should not fall below 15% and should not exceed the 30% limit. The performance of individuals who exercise may be negatively affected by the increase in fat intake in their diet. In addition, excessive fat consumption in the diet causes weight gain, cardiovascular diseases, diabetes, hypertension, etc. It paves the way for the emergence of many metabolic diseases. Vitamins and minerals are considered micronutrients. Although they do not serve as any energy source for metabolism, they have important roles in many vital functions. Vitamins are of great importance in growth and development by serving as coenzymes in enzymatic pathways in protein synthesis. At the same time, vitamins with antioxidant properties prevent free radical damage in the organism and have important functions in hematopoiesis. Therefore, diseases quickly disappear in case of deficiencies in non-storable vitamins.
Minerals do not have energizing properties like water and vitamins, which are nutritional elements. However, it is very important for muscle contraction and relaxation, heart contractions, protection of teeth and bones, and the functions of many tissues. Calcium, magnesium, phosphorus, sodium, chlorine, potassium macro; Manganese, selenium, fluorine, iodine, silicon, chromium and similar minerals are classified as micro.
In individuals who do physical activity, in children and in older ages, the urge to drink liquid is not sensitive enough to meet the fluid need. Therefore, waiting for the thirst urge to consume water may cause a delay in meeting the body's fluid needs. An individual who exercises regularly must always consider fluid consumption in order to achieve consistent performance. Foods and fluids needed by the metabolism should be consumed 24 hours before exercise. Half a liter of fluid should be consumed approximately two hours before exercise, sweat etc. It is necessary to allow the excreted fluid to be removed from the body through other means. Individuals should consume at least 3 glasses of fluid every hour after exercise. They should start fluid consumption immediately and do it at regular intervals. The liquids that individuals will consume before and after exercise should have 4-8% carbohydrate content
Supplements in the Nutrition of Individuals Who Exercise
Nutrition support products, general muscle building nutritional supports, weight loss supports, performance They are classified as nutritional supplements that enhance health and nutritional supplements that support general well-being.
Vitamins and minerals:
Most of the vitamin types contribute to performance. It has been observed that the need for B group vitamins and vitamin C increases, especially in training that requires resistance. Minerals, which have major roles in metabolic pathways like vitamins, have very critical roles in functions such as nerve conduction, muscle contraction, and oxygen transportation of individuals who exercise. In cases of special nutritional deficiencies, special needs or special illnesses, additional supplements can be made if necessary after examining the health status of the individual exercising and the nutrients he consumes. Nutritional support should be provided under the supervision of a doctor and dietitian. Toxic findings may occur as a result of taking more than necessary supplements
Protein powders:
The most frequently consumed additional nutritional items by individuals who exercise for muscle building are protein powders. The use of excessive protein supplements increases the excretion of urea resulting from protein catabolism from the body through urine. In this case, excess protein intake causes the individual to lose more fluid, causing liver and kidney functions to work harder and increased calcium excretion.
L-Carnitine
A large part of the metabolic energy requirement of the exercising individual. It is provided by carnitine-mediated oxidation of fatty acids in the aerobic pathway. In addition, since animal foods also contain carnitine, there is no additional need. Diarrhea may occur in cases where carnitine is consumed excessively.
Creatine
Creatine intake is effective in the performance of individuals exercising and in replenishing muscle tissue stores after exercise. Consuming more than 30 grams per day or for longer than 5 days may have a negative impact on exercise
Glutamine
Glutamine has an important role in tissue regeneration in case of tissue injury in individuals who exercise.
Ginseng
Ginseng, a plant root, is used for chronic illnesses, mental tension, menopause, amnesia, and sexual reluctance. Long-term and excessive consumption of Ginseng (Panax ginseng) may cause risky changes in blood pressure, sleep problems, vaginal bleeding and similar negative effects. A regular exercise program is necessary to increase strength control. However, in a study, an increase in the strength control of test animals given ginseng Ro was observed, although no exercise program was given. In another study, it was determined that ginseng prevents muscle injuries after exercise with its anti-inflammatory effect.
Glycerol:
In order to support plasma capacity and maintain training for a long time, individuals who exercise should consume glycerol orally or intravenously. They use dextran and similar substances. Glycerol loading during training increases cardiovascular and It can have a positive effect on the rmoregulatory system. When glycerol is taken before training, it increases the rate of sweating during training.
Effects of Exercise on Appetite Control Previous studies have shown that sedentary men who cannot meet their energy intake become more sensitive to their eating habits after 6 weeks of regular exercise, and this is effective in reducing short-term appetite. Although the mechanisms that cause acute and chronic exercise to be effective in increasing short-term appetite are still unclear, it has been determined that the increase in peptide levels such as post-digestive peptides, polypeptide YY, glucogan peptide 1 and pancreatic polypeptide at the end of exercise is effective. It is also suggested that the effect of exercise on psychological change has a significant impact on appetite control and weight maintenance.
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