{"id":1685,"date":"2017-03-17T14:05:45","date_gmt":"2017-03-17T11:05:45","guid":{"rendered":"http:\/\/www.gezenbilir.com\/portal\/?p=1685"},"modified":"2017-03-17T14:05:45","modified_gmt":"2017-03-17T11:05:45","slug":"sporcu-beslenmesi","status":"publish","type":"post","link":"https:\/\/www.gezenbilir.com\/portal\/sporcu-beslenmesi\/","title":{"rendered":"Sporcu Beslenmesi Nas\u0131l Olmal\u0131d\u0131r?"},"content":{"rendered":"<p>Spor yap\u0131yorsan\u0131z, performans\u0131n\u0131z i\u00e7in do\u011fru beslenmenin ne kadar \u00f6nemli oldu\u011funu da bilmeniz gerekir. \u00c7\u00fcnk\u00fc, v\u00fccudunuz bir makine gibidir. Ancak, do\u011fru yak\u0131t\u0131, do\u011fru zamanda koyarsan\u0131z sporcu beslenmesi a\u00e7\u0131s\u0131ndan\u00a0en iyi verimi alabilirsiniz. Ama, \u00e7ok zorlay\u0131p, kaybetti\u011finiz enerjiyi gerekti\u011fi gibi yerine koyamazsan\u0131z, hem v\u00fccudunuza zarar verirsiniz hem de istedi\u011finiz sonu\u00e7lar\u0131 hi\u00e7bir zaman elde edemezsiniz.<\/p>\n<p>G\u00fcn\u00fcm\u00fczde, beslenmenin \u00f6nemini bilen sporcular, yo\u011fun antrenman programlar\u0131n\u0131n alt\u0131ndan, bilin\u00e7li \u015fekilde planlanm\u0131\u015f beslenme programlar\u0131 ile rahat\u00e7a kalkabilir. Ancak kendi do\u011frular\u0131nca hareket edenler, \u00e7ok daha zorlu s\u00fcre\u00e7lerden ge\u00e7mek zorunda kal\u0131yorlar. Oysa, dikkat etmeniz ve mant\u0131\u011f\u0131n\u0131 anlaman\u0131z gereken baz\u0131 temel beslenme \u00f6nerileri mevcuttur.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1687\" src=\"http:\/\/www.gezenbilir.com\/portal\/wp-content\/uploads\/2017\/03\/Sporcu-Beslenmesi.jpg\" alt=\"\" width=\"554\" height=\"362\" srcset=\"https:\/\/www.gezenbilir.com\/portal\/wp-content\/uploads\/2017\/03\/Sporcu-Beslenmesi.jpg 554w, https:\/\/www.gezenbilir.com\/portal\/wp-content\/uploads\/2017\/03\/Sporcu-Beslenmesi-300x196.jpg 300w\" sizes=\"auto, (max-width: 554px) 100vw, 554px\" \/><\/p>\n<p><strong>Antrenmanlar ve Maraton Yar\u0131\u015f\u0131 \u00d6ncesinde \u0130deal Sporcu Beslenmesi Nas\u0131l Olmal\u0131d\u0131r?<\/strong><\/p>\n<ol>\n<li><strong>Karbonhidratlar;<\/strong>besin al\u0131m\u0131n\u0131z, v\u00fccudunuzdaki lifleriniz ve toparlanman\u0131z i\u00e7in \u00e7ok \u00f6nemlidir. Ya\u011flar\u0131 ise; hormonlar\u0131n\u0131z, h\u00fccre zarlar\u0131n\u0131z, besin al\u0131m\u0131n\u0131z ve v\u00fccutta olabilecek iltihaplanmalar\u0131 engellemeleri a\u00e7\u0131s\u0131ndan t\u00fcketmeniz gerekir. Ve proteinlerin t\u00fcketimi de; ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, dokular, hormonlar, enzimler ve hemoglobin \u00fcretimi gibi v\u00fccut fonksiyonlar\u0131 a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir. Besinlerin bu da\u011f\u0131l\u0131m\u0131 i\u00e7erisinde, besin yo\u011funlu\u011fu y\u00fcksek g\u0131dalar\u0131 yemeniz ve beraberinde do\u011fru bir antrenman program\u0131 uygulaman\u0131z size en iyi performans\u0131 sunacakt\u0131r. \u0130deal bir sporcu beslenmesinde al\u0131nmas\u0131 gereken besin da\u011f\u0131l\u0131m\u0131; <strong>%60<\/strong> karbonhidrat, <strong>%20 &#8211; 25<\/strong> ya\u011f ve <strong>%15 -20<\/strong> protein \u015feklinde olmal\u0131d\u0131r. G\u00fcnl\u00fck sporcu beslenmesi plan\u0131n\u0131z\u0131 haz\u0131rlarken, \u00f6\u011f\u00fcnlerinizde t\u00fcketece\u011finiz besinleri bu y\u00fczdelere uygun \u015fekilde yapman\u0131z size b\u00fcy\u00fck fayda sa\u011flayacakt\u0131r.<\/li>\n<li><strong>Antrenman ve yar\u0131\u015ftan, 3 ile 4 saat \u00f6nce besin almaya \u00f6zen g\u00f6stermelisiniz.<\/strong> \u00c7\u00fcnk\u00fc; v\u00fccudunuzun ald\u0131\u011f\u0131n\u0131z besini tamamen sindirebilmek ve gereken enerjiyi elde edebilmek i\u00e7in bu zamana ihtiyac\u0131 vard\u0131r. Uzmanlar, aktivite \u00f6ncesi 500 ile 1000 kalorilik bir yeme\u011fi \u00f6nermektedirler.<\/li>\n<li><strong>Aktivite \u00f6ncesi yeme\u011finiz, ni\u015fasta i\u00e7eri\u011fi bak\u0131m\u0131ndan zengin olmal\u0131d\u0131r.<\/strong> \u00c7\u00fcnk\u00fc; ni\u015fastalar, protein ve ya\u011flardan \u00e7ok daha h\u0131zl\u0131 bir \u015fekilde sindirilebilirler. Alaca\u011f\u0131n\u0131z ni\u015fasta, ekmek, tah\u0131l, makarna, meyve ve sebze gibi, kompleks karbonhidratlardan olu\u015fmal\u0131d\u0131r. Bunlar, iki ile \u00fc\u00e7 saat i\u00e7erisinde midede h\u0131zla sindirilir ve v\u00fccudun ihtiyac\u0131 olan enerjiyi sa\u011flarlar.<\/li>\n<li>Bir sporcu olarak, sporcu beslenme program\u0131n\u0131za ba\u015flarken yapaca\u011f\u0131n\u0131z en iyi \u015fey<strong> 3 ile 5 g\u00fcnde bir g\u00fcnl\u00fck tutman\u0131zd\u0131r<\/strong>. Ana besin gruplar\u0131 olan, karbonhidratlar, ya\u011flar ve proteinlerin y\u00fczdelerini takip edin ki, toparlanmada, y\u00fcksek performans d\u00f6nemlerinde ve genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in do\u011fru miktarlarda al\u0131m yapt\u0131\u011f\u0131n\u0131zdan emin olabilin. E\u011fer, yeteri kadar besin depolayamazsan\u0131z, v\u00fccudunuzdan en iyi \u015fekilde verim alamazs\u0131n\u0131z.<\/li>\n<li>Y\u00fcksek oranda <strong>\u015feker i\u00e7eren besinler (\u00e7ikolata, \u015fekerlemeler, baklava vb.), kan \u015fekerinde h\u0131zl\u0131 bir y\u00fckselmeye neden olur,<\/strong> ama hemen ard\u0131ndan da yine \u00e7ok h\u0131zl\u0131 bir d\u00fc\u015f\u00fc\u015f meydana gelir ve bu da enerji kayb\u0131 demektir. Buna ek olarak, y\u00fcksek konsantrede \u015feker i\u00e7eren g\u0131dalar, v\u00fccudun s\u0131v\u0131 ihtiyac\u0131n\u0131 artt\u0131r\u0131r ve gereken su temin edilmezse, susuzluk, kramp, mide bulant\u0131s\u0131 ve diareye neden olur.<\/li>\n<li>Antrenman ve yar\u0131\u015f \u00f6ncesinde<strong> ya\u011f oran\u0131 y\u00fcksek besinler al\u0131nmamal\u0131d\u0131r<\/strong>. \u00c7\u00fcnk\u00fc; ya\u011flar, lif ve laktoz i\u00e7erdiklerinden midede sindirilmesi uzun s\u00fcren besinlerdir. Bu da aktivite an\u0131nda, sporcuya zor anlar ya\u015fatabilir.<\/li>\n<li>Baz\u0131 sporcular, antrenman ve <strong>yar\u0131\u015flardan 2 ile 3 saat \u00f6nce, g\u0131dalar\u0131n\u0131 s\u0131v\u0131 \u015fekilde almay\u0131 tercih ederler.<\/strong> Bunu tercih etmelerinin en b\u00fcy\u00fck nedeni, s\u0131v\u0131 halde al\u0131nan g\u0131dalar\u0131n midedeki h\u0131zl\u0131 sindirimidir. B\u00f6ylece, aktivite \u00f6ncesi v\u00fccut gereken besini ve enerjiyi alabilecektir. Ve unutulmamal\u0131d\u0131r ki, bu s\u0131v\u0131 g\u0131dan\u0131n i\u00e7erisinde su da mevcuttur.<\/li>\n<li><strong>Aktivite \u00f6ncesinde, s\u0131v\u0131 t\u00fcketimi yeterli miktarda olmal\u0131 ve do\u011fru se\u00e7imler yap\u0131lmal\u0131d\u0131r.<\/strong> \u0130drar \u00e7\u0131k\u0131\u015f\u0131n\u0131 artt\u0131r\u0131p, v\u00fccudunuz susuz kalmas\u0131na neden olaca\u011f\u0131 i\u00e7in, kafeinden (kola, kahve, \u00e7ay) uzak durulmal\u0131d\u0131r. \u00d6rne\u011fin 70kg.luk erkek bir sporcu: 2 saatlik bir antrenman \u00f6ncesi 6-8ml\/kg=420-560ml s\u0131v\u0131 al\u0131m\u0131 yapmal\u0131d\u0131r. K\u00fc\u00e7\u00fck bir \u015fi\u015fe su 500 ml. oldu\u011funa g\u00f6re, s\u0131v\u0131 al\u0131m\u0131n\u0131 bu miktara g\u00f6re ayarlayabilirsiniz.<\/li>\n<\/ol>\n<h4>S\u0131v\u0131 Al\u0131m\u0131<\/h4>\n<table class=\"table table-bordered table-responsive table-striped\">\n<tbody>\n<tr>\n<th colspan=\"2\">Sporcular \u0130\u00e7in Yar\u0131\u015f \u00d6ncesi ve Sonras\u0131 S\u0131v\u0131 Al\u0131m Tablosu<\/th>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015ftan 1 g\u00fcn \u00f6nce<\/th>\n<td>S\u0131k s\u0131k s\u0131v\u0131 al\u0131n<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015f \u00f6ncesi son yemek (3-4 saat \u00f6ncesi)<\/th>\n<td>1-2 bardak su<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015ftan 2 saat \u00f6nce<\/th>\n<td>1-1 bu\u00e7uk bardak su<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015ftan \u00bd saat \u00f6nce<\/th>\n<td>1 bardak su<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015fa 10-15 dk.<\/th>\n<td>\u00bd bardak serin su<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015f sonras\u0131<\/th>\n<td>Kaybedilen kilo ba\u015f\u0131na 2 bardak su<\/td>\n<\/tr>\n<tr>\n<th scope=\"row\">Yar\u0131\u015ftan sonraki g\u00fcn<\/th>\n<td>36 saat s\u00fcresince s\u0131k s\u0131k s\u0131v\u0131 almaya devam edin<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>S\u0131v\u0131 al\u0131m\u0131, performans\u0131n\u0131z\u0131n zirvesine ula\u015fmak i\u00e7in hayati \u00f6nem ta\u015f\u0131maktad\u0131r. Ba\u015far\u0131l\u0131 olma konusunda kararl\u0131 iseniz, kenara not al\u0131nacak kadar hafif bir konu de\u011fildir bu! Tek \u00e7\u00f6z\u00fcm\u00fc, bir s\u0131v\u0131 al\u0131m stratejisi geli\u015fmek ve buna sad\u0131k kalmakt\u0131r.<\/p>\n<figure id=\"attachment_1686\" aria-describedby=\"caption-attachment-1686\" style=\"width: 640px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-1686\" src=\"http:\/\/www.gezenbilir.com\/portal\/wp-content\/uploads\/2017\/03\/sporcu-beslenmesi-su-i\u00e7mek.jpg\" alt=\"sporcu beslenmesi su i\u00e7mek\" width=\"640\" height=\"427\" srcset=\"https:\/\/www.gezenbilir.com\/portal\/wp-content\/uploads\/2017\/03\/sporcu-beslenmesi-su-i\u00e7mek.jpg 640w, https:\/\/www.gezenbilir.com\/portal\/wp-content\/uploads\/2017\/03\/sporcu-beslenmesi-su-i\u00e7mek-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption id=\"caption-attachment-1686\" class=\"wp-caption-text\">sporcu beslenmesi su t\u00fcketimi<\/figcaption><\/figure>\n<p>Saatinizin alarm\u0131n\u0131, her 15 dakikada bir, size \u015fi\u015fenizden b\u00fcy\u00fck bir yudum alman\u0131z gerekti\u011fini hat\u0131rlatmas\u0131 i\u00e7in ayarlay\u0131n. <strong>S\u0131v\u0131 almak i\u00e7in susamay\u0131 beklemeyin!<\/strong><\/p>\n<p>Midenizin bo\u015f olmas\u0131, susuzlu\u011fu yava\u015flat\u0131r ve b\u00f6ylece susuzlu\u011fun neden olaca\u011f\u0131 kramplar\u0131 ve rahats\u0131zl\u0131\u011f\u0131 engeller. Hedefiniz, erken ve s\u0131k\u00e7a s\u0131v\u0131 i\u00e7menizdir. \u00c7\u00fcnk\u00fc, b\u00fcy\u00fck yudumlarla al\u0131nan s\u0131v\u0131lar mide bo\u015falma h\u0131z\u0131n\u0131 artt\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n<p><strong>Kaynak:<\/strong> <a href=\"http:\/\/www.antrenmanyap.com\/\">antrenmanyap.com<\/a>\u00a0ve\u00a0<a href=\"https:\/\/crosschallengetr.com\/sporcu-beslenmesi\">crosschallengetr.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spor yap\u0131yorsan\u0131z, performans\u0131n\u0131z i\u00e7in do\u011fru beslenmenin ne kadar \u00f6nemli oldu\u011funu da bilmeniz gerekir. \u00c7\u00fcnk\u00fc, v\u00fccudunuz bir makine gibidir. Ancak, do\u011fru yak\u0131t\u0131, do\u011fru zamanda koyarsan\u0131z sporcu beslenmesi a\u00e7\u0131s\u0131ndan\u00a0en iyi verimi alabilirsiniz. Ama, \u00e7ok zorlay\u0131p, kaybetti\u011finiz enerjiyi gerekti\u011fi gibi yerine koyamazsan\u0131z, hem v\u00fccudunuza zarar verirsiniz hem de istedi\u011finiz sonu\u00e7lar\u0131 hi\u00e7bir zaman elde edemezsiniz. G\u00fcn\u00fcm\u00fczde, beslenmenin \u00f6nemini bilen &hellip;<\/p>\n","protected":false},"author":2,"featured_media":1689,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[437],"tags":[1255,1253,1254,1252],"class_list":["post-1685","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sporcu-sagligi","tag-antrenman","tag-beslenme","tag-maraton","tag-sporcu"],"_links":{"self":[{"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/posts\/1685","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/comments?post=1685"}],"version-history":[{"count":0,"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/posts\/1685\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/media\/1689"}],"wp:attachment":[{"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/media?parent=1685"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/categories?post=1685"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.gezenbilir.com\/portal\/wp-json\/wp\/v2\/tags?post=1685"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}