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Egzersizde Makro Besin Öğelerinin Planlanması

Yıl 2018, Cilt: 23 Sayı: 1, 43 - 57, 01.01.2018

Mustafa Fevzi Karagöz Nevin Şanlıer

Öz



















Sporcularda beslenme enerji ve besin ögesi
gereksinimlerini karşılayabilmek için önemlidir. Artan fiziksel aktiviteye
bağlı olarak makro ve mikro besin ögesi ihtiyacı da farklılık göstermektedir.
Sporcularda temel olarak vücut ağırlığının denetimi, performansın korunması ve
geliştirilmesi, vücut glikojen depolarının korunması ve artırılması, kas
protein yıkımının önlenmesi amacıyla beslenme programları düzenlenmektedir.
Bunlar dikkate alındığında sporcunun antrenman veya yarış sırasında en iyi
performansı sergileyebilmesi için sporcunun egzersiz öncesinde karbonhidrat
depolarının uygun düzeyde olması, egzersiz sırasında dayanıklılığın
sürdürülmesi ve performans kaybının önlenmesi, egzersiz sonrasında tam ve etkin
toparlanmanın sağlanması, kas doku kaybının önlenmesi amacıyla gerekli beslenme
düzeninin planlanması gerekmektedir. Bu amaçla sporcunun egzersiz programına en
uygun beslenme programının nasıl hazırlanacağı üzerinde durulmuştur. İyi
beslenen bir sporcunun performansı yüksek, antrenmanın etkinliği üst
düzeydedir. Ayrıca hastalık ve sakatlanma oranı düşük, sporcu çocuk ise
gelişimi beklenen düzeydedir. Günlük ihtiyacı belirlendikten sonra egzersizden
en az 6 saat önce dengeli bir diyet tüketmeye başlanmalıdır. Egzersizden 1 saat
öncesine kadar 1g/kg/sa karbonhidrat alımı sağlanabilir. Bir saatten uzun süren
dayanıklılık egzersizlerinde 30-60 g/saat karbonhidrat sağlayacak %6-8
karbonhidrat içeren sıvı tüketimi sağlanmalı, farklı karbonhidrat türleri
düşünülmelidir. Egzersiz sonrasında glikojen depoları yeniden doldurulmalı,
pozitif protein dengesi sağlanmalıdır. Toparlanmanın ilk iki saatinde 0,8-1
g/kg/sa karbonhidrat ve 0,25-0,4 g/kg protein tüketilmeli ve sonraki iki saat
için yenilenmelidir. Uygun beslenme programı sporcunun hem sağlığını hem performansını
artıracak, ayrıca yaşamında daha iyi bir disiplin sağlayacaktır.

Anahtar Kelimeler

Spor Sporcu beslenmesi Beslenme Diyet Egzersizde öğün planlama

Kaynakça

  • Alghannam AF, Jedrzejewski D, Bilzon J, Thompson D, Tsintzas K, Betts JA. (2016). Influence Of Post-Exercise Carbohydrate-Protein Ingestion On Muscle Glycogen Metabolism In Recovery And Subsequent Running Exercise. Int J Sport Nutr Exerc Metab, 26(6), 572-580.
  • Almada AL. (2013). Carbohydrate And Muscle Glycogen Metabolism: Exercise Demands And Nutritional Influences (Bagchi D, Nair S, Sen CK, Eds.) Nutrition And Enhanced Sports Performance. s. 333-341. San Diego: Academic Press.
  • Aragon AA, Schoenfeld BJ. (2013). Nutrient Timing Revisited: Is There A Post-Exercise Anabolic Window? Journal Of The International Society Of Sports Nutrition, 10(5), 1-11.
  • Atherton PJ, Kumar V, Selby AL, Rankin D, Hildebrandt W, Phillips BE, ve diğ. (2016). Enriching A Protein Drink With Leucine Augments Muscle Protein Synthesis After Resistance Exercise In Young And Older Men. Clin Nutr, http://dx.doi.org/10.1016/j.clnu.2016.04.025.
  • Austin K, Seebohar B. (2011). Performance Nutrition: Applying the Science of Nutrition Timing. USA: Human Kinetics.
  • Baysal A. 2011. Beslenme, Ankara, Hatipoğlu.
  • Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, ve diğ. (2008a). Protein Coingestion Stimulates Muscle Protein Synthesis During Resistance-Type Exercise. American Journal Of Physiology - Endocrinology And Metabolism, 295(1), E70-E77.
  • Beelen M, Tieland M, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, ve diğ. (2008b). Coingestion Of Carbohydrate And Protein Hydrolysate Stimulates Muscle Protein Synthesis During Exercise In Young Men, With No Further Increase During Subsequent Overnight Recovery. J Nutr, 138, 2198-204.
  • Benardot D. 2012. Advanced Sports Nutrition, Usa, Versa Press.
  • Bishop NC, Clark AM. (1998). Effect Of Low-And High-Carbohydrate Diets On The Plasma Glutamine And Circulating Leukocyte Responses To Exercise. Internationaljournal Of Sport Nutrition, 8, 49-59.
  • Blomstrand E, Saltin B. (2001). Bcaa Intake Affects Protein Metabolism In Muscle After But Not During Exercise In Humans. American Journal Of Physiology - Endocrinology And Metabolism, 281, E365-E374.
  • Brown MA, Green BP, James LJ, Stevenson EJ. Rumbold PL. (2016). The Effect Of A Dairy-Based Recovery Beverage On Post-Exercise Appetite And Energy Intake In Active Females. Nutrients, 8(355), 1-15.
  • Burke LM, Collier GR, Davis PG, Fricker PA, Sanigorski AJ, Hargreaves M. (1996). Muscle Glycogen Storage After Prolonged Exercise: Effect Of The Frequency Of Carbohydrate Feedings. Am J Clin Nutr, 64, 115-9.
  • Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011). Carbohydrates For Training And Competition. J Sports Sci, 29(1), S17-27.
  • Burke LM, Kiens B, Ivy JL. (2004). Carbohydrates And Fat For Training And Recovery. Journal Of Sports Sciences, 22, 15-30.
  • Byars A, Keith S, Simpson W, Mooneyhan A, Greenwood Mike. (2010). The Influence Of A Pre-Exercise Sports Drink (Prx) On Factors Related To Maximal Aerobic Performance. Journal Of The International Society Of Sports Nutrition, 7, 12-12.
  • Campbell BI, Wilborn CD, La Bounty PM, Wilson JM. (2012). Nutrient Timing For Resistance Exercise. Strength & Conditioning Journal, 34, 2-10.
  • Cermak NM, Solheim AS, Gardner MS, Tarnopolsky MA, Gibala MJ. (2009). Muscle Metabolism During Exercise With Carbohydrate Or Protein-Carbohydrate Ingestion. Med Sci Sports Exerc, 41, 2158-64.
  • Chen YJ, Wong SH, Chan CO, Wong CK, Lam CW, Siu PM. (2009). Effects Of Glycemic Index Meal And Cho-Electrolyte Drink On Cytokine Response And Run Performance In Endurance Athletes. J Sci Med Sport, 12, 697-703.
  • Chryssanthopoulos C, Williams C, Nowitz A, Kotsiopoulou C, Vleck V. (2002). The Effect Of A High Carbohydrate Meal On Endurance Running Capacity. Int J Sport Nutr Exerc Metab, 12, 157-71.
  • Clark MG, Wallis MG, Barrett EJ, Vincent MA, Richards SM, Clerk LH, ve diğ. (2003). Blood Flow And Muscle Metabolism: A Focus On Insulin Action. American Journal Of Physiology - Endocrinology And Metabolism, 284, E241-E258.
  • Close GL, Hamilton DL, Philp A, Burke LM, Morton JP. (2016). New Strategies In Sport Nutrition To Increase Exercise Performance. Free Radical Biology And Medicine, 98, 144-158.
  • Currell K, Jeukendrup AE. (2008). Superior Endurance Performance With Ingestion Of Multiple Transportable Carbohydrates. Med Sci Sports Exerc, 40, 275-81.
  • Dangin M, Boirie Y, Garcia-Rodenas C, Gachon P, Fauquant J, Callier P, ve diğ. (2001). The Digestion Rate Of Protein Is An Independent Regulating Factor Of Postprandial Protein Retention. American Journal Of Physiology-Endocrinology And Metabolism, 280, E340-E348.
  • Dawson WJ. (2002). American College Of Sports Medicine, American Dietetic Association, And Dietitians Of Canada: Nutrition And Athletic Performance (Joint Position Statement). Medical Problems Of Performing Artists, 17, 51-53.
  • Demarco HM, Sucher KP, Cisar CJ, Butterfield GE. (1999). Pre-Exercise Carbohydrate Meals: Application Of Glycemic Index. Med Sci Sports Exerc, 31, 164-70.
  • Dickinson JM, Gundermann DM, Walker DK, Reidy PT, Borack MS, Drummond MJ, ve diğ. 2014. Leucine-Enriched Amino Acid Ingestion After Resistance Exercise Prolongs Myofibrillar Protein Synthesis And Amino Acid Transporter Expression In Older Men. J Nutr, 144, 1694-702.
  • Dickinson JM, Reidy PT, Gundermann DM, Borack MS, Walker DK, D'lugos AC, ve diğ. (2016). The Impact Of Post Exercise Essential Amino Acid Ingestion On The Ubiquitin Proteasome And Autophagosomal-Lysosomal Systems In Skeletal Muscle Of Older Men. J Appl Physiol, Jap.00632.2016.
  • Ergen E, Demirel H, Güner R, Turnagöl H, Başoğlu S, Zergeroğlu ve diğ. (2002). Egzersiz Fizyolojisi. Nobel Yayın Dağıtım, Ankara.
  • Ersoy G, Rakıcıoğlu N, Karabudak E, Gökmen Özel H, Köksal E, Özer E,ve diğ. (2016). Özel Durumlarda Beslenme, Ankara, Kayhan Ajans.
  • Ferreira GA, Bertuzzi R, De-Oliveira FR, Pires FO, Lima-Silva AE. (2016). High-Cho Diet Increases Post-Exercise Oxygen Consumption After A Supramaximal Exercise Bout. Braz J Med Biol Res, 49, E5656.
  • Fery F, Plat L, Balasse EO. (2003). Level Of Glycogen Stores And Amount Of Ingested Glucose Regulate Net Carbohydrate Storage By Different Mechanisms. Metabolism, 52, 94-101.
  • Gonzalez JT, Rumbold PLS, Stevenson EJ. (2013). Appetite Sensations And Substrate Metabolism At Rest, During Exercise, And Recovery: Impact Of A High-Calcium Meal. Applied Physiology, Nutrition, And Metabolism, 38, 1260-1267.
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  • Jeukendrup A, Baker L. (2016). Carbohydrate, Sports Drinks And Performance: Strategies For Olympic Sports. Nutrition: From The Training To The Competition.
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  • Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H. (2016). Effects Of Whey, Caseinate, Or Milk Protein Ingestion On Muscle Protein Synthesis After Exercise. Nutrients, 8(6), 339.
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  • Kato H, Suzuki H, Inoue Y, Suzuki K, Kobayashi H. (2016). Leucine-Enriched Essential Amino Acids Augment Mixed Protein Synthesis, But Not Collagen Protein Synthesis, In Rat Skeletal Muscle After Downhill Running. Nutrients, 8(7), 399.
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  • Kiens B, Richter EA. (1996). Types Of Carbohydrate In An Ordinary Diet Affect Insulin Action And Muscle Substrates In Humans. Am J Clin Nutr, 63, 47-53.
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  • Kreider RB, Earnest CP, Lundberg J, Rasmussen C, Greenwood M, Cowan P, ve diğ. (2007). Effects Of Ingesting Protein With Various Forms Of Carbohydrate Following Resistance-Exercise On Substrate Availability And Markers Of Anabolism, Catabolism, And Immunity. Journal Of The International Society Of Sports Nutrition, 4(1), 18.
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  • Luiking YC, Deutz NE, Memelink RG, Verlaan S, Wolfe RR. (2014). Postprandial Muscle Protein Synthesis Is Higher After A High Whey Protein, Leucine-Enriched Supplement Than After A Dairy-Like Product In Healthy Older People: A Randomized Controlled Trial. Nutr J, 13(1), 9.
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Macronutrient Timing in Exercise

Yıl 2018, Cilt: 23 Sayı: 1, 43 - 57, 01.01.2018

Mustafa Fevzi Karagöz Nevin Şanlıer

Öz



















It is important that enabling energy and nutrient
requirements for athletes. Macro- and micronutrient needs depend on different
physical activity levels. In athletes, the diet should organize for the purpose
of management of body weight, maintaining and improving performance, saving and
enhancing body glycogen storages, prevent muscle protein loss. Regarding these,
for the athlete to perform best during exercise, to set the appropriate level
of carbohydrate deposits of athlete before exercise, maintaining endurance and
preventing performance loss during exercise, enabling efficient recovery and
preventing muscle tissue loss; nutrition program should be organize. It is
intended how to fix the most appropriate nutrition program for the exercise
program. A well-nourished athlete has a better performance and upper level of
efficiency of training. Illnesses and injuries are low and the growing of
athletic children is at expected levels. The athlete should begin to consume a
balanced diet before at least 6 hours ago. Until 1 hour ago to exercise, 1
g/kg/h carbohydrate could consume. The endurance exercise lasting longer than 1
hour, fluids containing 6-8% carbohydrates should be consumed to provide 30-60
g/h carbohydrates, and should think about different type of carbohydrate. After
exercise, glycogen stores must be replenished and positive protein balance
provided. Within first two hours, 0,8-1 g/kg/h carbohydrate and 0,25-0,4 g/kg/h
protein should consume, and repeat this for the next two hours. Proper
nutrition program will have both performance and health of athlete get better
and a better discipline in life.

Anahtar Kelimeler

Sport Nutrition Diet Sports nutrition Nutrition timing

Kaynakça

  • Alghannam AF, Jedrzejewski D, Bilzon J, Thompson D, Tsintzas K, Betts JA. (2016). Influence Of Post-Exercise Carbohydrate-Protein Ingestion On Muscle Glycogen Metabolism In Recovery And Subsequent Running Exercise. Int J Sport Nutr Exerc Metab, 26(6), 572-580.
  • Almada AL. (2013). Carbohydrate And Muscle Glycogen Metabolism: Exercise Demands And Nutritional Influences (Bagchi D, Nair S, Sen CK, Eds.) Nutrition And Enhanced Sports Performance. s. 333-341. San Diego: Academic Press.
  • Aragon AA, Schoenfeld BJ. (2013). Nutrient Timing Revisited: Is There A Post-Exercise Anabolic Window? Journal Of The International Society Of Sports Nutrition, 10(5), 1-11.
  • Atherton PJ, Kumar V, Selby AL, Rankin D, Hildebrandt W, Phillips BE, ve diğ. (2016). Enriching A Protein Drink With Leucine Augments Muscle Protein Synthesis After Resistance Exercise In Young And Older Men. Clin Nutr, http://dx.doi.org/10.1016/j.clnu.2016.04.025.
  • Austin K, Seebohar B. (2011). Performance Nutrition: Applying the Science of Nutrition Timing. USA: Human Kinetics.
  • Baysal A. 2011. Beslenme, Ankara, Hatipoğlu.
  • Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, ve diğ. (2008a). Protein Coingestion Stimulates Muscle Protein Synthesis During Resistance-Type Exercise. American Journal Of Physiology - Endocrinology And Metabolism, 295(1), E70-E77.
  • Beelen M, Tieland M, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, ve diğ. (2008b). Coingestion Of Carbohydrate And Protein Hydrolysate Stimulates Muscle Protein Synthesis During Exercise In Young Men, With No Further Increase During Subsequent Overnight Recovery. J Nutr, 138, 2198-204.
  • Benardot D. 2012. Advanced Sports Nutrition, Usa, Versa Press.
  • Bishop NC, Clark AM. (1998). Effect Of Low-And High-Carbohydrate Diets On The Plasma Glutamine And Circulating Leukocyte Responses To Exercise. Internationaljournal Of Sport Nutrition, 8, 49-59.
  • Blomstrand E, Saltin B. (2001). Bcaa Intake Affects Protein Metabolism In Muscle After But Not During Exercise In Humans. American Journal Of Physiology - Endocrinology And Metabolism, 281, E365-E374.
  • Brown MA, Green BP, James LJ, Stevenson EJ. Rumbold PL. (2016). The Effect Of A Dairy-Based Recovery Beverage On Post-Exercise Appetite And Energy Intake In Active Females. Nutrients, 8(355), 1-15.
  • Burke LM, Collier GR, Davis PG, Fricker PA, Sanigorski AJ, Hargreaves M. (1996). Muscle Glycogen Storage After Prolonged Exercise: Effect Of The Frequency Of Carbohydrate Feedings. Am J Clin Nutr, 64, 115-9.
  • Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011). Carbohydrates For Training And Competition. J Sports Sci, 29(1), S17-27.
  • Burke LM, Kiens B, Ivy JL. (2004). Carbohydrates And Fat For Training And Recovery. Journal Of Sports Sciences, 22, 15-30.
  • Byars A, Keith S, Simpson W, Mooneyhan A, Greenwood Mike. (2010). The Influence Of A Pre-Exercise Sports Drink (Prx) On Factors Related To Maximal Aerobic Performance. Journal Of The International Society Of Sports Nutrition, 7, 12-12.
  • Campbell BI, Wilborn CD, La Bounty PM, Wilson JM. (2012). Nutrient Timing For Resistance Exercise. Strength & Conditioning Journal, 34, 2-10.
  • Cermak NM, Solheim AS, Gardner MS, Tarnopolsky MA, Gibala MJ. (2009). Muscle Metabolism During Exercise With Carbohydrate Or Protein-Carbohydrate Ingestion. Med Sci Sports Exerc, 41, 2158-64.
  • Chen YJ, Wong SH, Chan CO, Wong CK, Lam CW, Siu PM. (2009). Effects Of Glycemic Index Meal And Cho-Electrolyte Drink On Cytokine Response And Run Performance In Endurance Athletes. J Sci Med Sport, 12, 697-703.
  • Chryssanthopoulos C, Williams C, Nowitz A, Kotsiopoulou C, Vleck V. (2002). The Effect Of A High Carbohydrate Meal On Endurance Running Capacity. Int J Sport Nutr Exerc Metab, 12, 157-71.
  • Clark MG, Wallis MG, Barrett EJ, Vincent MA, Richards SM, Clerk LH, ve diğ. (2003). Blood Flow And Muscle Metabolism: A Focus On Insulin Action. American Journal Of Physiology - Endocrinology And Metabolism, 284, E241-E258.
  • Close GL, Hamilton DL, Philp A, Burke LM, Morton JP. (2016). New Strategies In Sport Nutrition To Increase Exercise Performance. Free Radical Biology And Medicine, 98, 144-158.
  • Currell K, Jeukendrup AE. (2008). Superior Endurance Performance With Ingestion Of Multiple Transportable Carbohydrates. Med Sci Sports Exerc, 40, 275-81.
  • Dangin M, Boirie Y, Garcia-Rodenas C, Gachon P, Fauquant J, Callier P, ve diğ. (2001). The Digestion Rate Of Protein Is An Independent Regulating Factor Of Postprandial Protein Retention. American Journal Of Physiology-Endocrinology And Metabolism, 280, E340-E348.
  • Dawson WJ. (2002). American College Of Sports Medicine, American Dietetic Association, And Dietitians Of Canada: Nutrition And Athletic Performance (Joint Position Statement). Medical Problems Of Performing Artists, 17, 51-53.
  • Demarco HM, Sucher KP, Cisar CJ, Butterfield GE. (1999). Pre-Exercise Carbohydrate Meals: Application Of Glycemic Index. Med Sci Sports Exerc, 31, 164-70.
  • Dickinson JM, Gundermann DM, Walker DK, Reidy PT, Borack MS, Drummond MJ, ve diğ. 2014. Leucine-Enriched Amino Acid Ingestion After Resistance Exercise Prolongs Myofibrillar Protein Synthesis And Amino Acid Transporter Expression In Older Men. J Nutr, 144, 1694-702.
  • Dickinson JM, Reidy PT, Gundermann DM, Borack MS, Walker DK, D'lugos AC, ve diğ. (2016). The Impact Of Post Exercise Essential Amino Acid Ingestion On The Ubiquitin Proteasome And Autophagosomal-Lysosomal Systems In Skeletal Muscle Of Older Men. J Appl Physiol, Jap.00632.2016.
  • Ergen E, Demirel H, Güner R, Turnagöl H, Başoğlu S, Zergeroğlu ve diğ. (2002). Egzersiz Fizyolojisi. Nobel Yayın Dağıtım, Ankara.
  • Ersoy G, Rakıcıoğlu N, Karabudak E, Gökmen Özel H, Köksal E, Özer E,ve diğ. (2016). Özel Durumlarda Beslenme, Ankara, Kayhan Ajans.
  • Ferreira GA, Bertuzzi R, De-Oliveira FR, Pires FO, Lima-Silva AE. (2016). High-Cho Diet Increases Post-Exercise Oxygen Consumption After A Supramaximal Exercise Bout. Braz J Med Biol Res, 49, E5656.
  • Fery F, Plat L, Balasse EO. (2003). Level Of Glycogen Stores And Amount Of Ingested Glucose Regulate Net Carbohydrate Storage By Different Mechanisms. Metabolism, 52, 94-101.
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  • Kanda A, Nakayama K, Sanbongi C, Nagata M, Ikegami S, Itoh H. (2016). Effects Of Whey, Caseinate, Or Milk Protein Ingestion On Muscle Protein Synthesis After Exercise. Nutrients, 8(6), 339.
  • Karp JR, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. (2006). Chocolate Milk As A Post-Exercise Recovery Aid. International Journal Of Sport Nutrition And Exercise Metabolism, 16, 78-91.
  • Kato H, Suzuki H, Inoue Y, Suzuki K, Kobayashi H. (2016). Leucine-Enriched Essential Amino Acids Augment Mixed Protein Synthesis, But Not Collagen Protein Synthesis, In Rat Skeletal Muscle After Downhill Running. Nutrients, 8(7), 399.
  • Kephart WC, Mumford PW, McCloskey AE, Holland, A. M., Shake, J. J., Mobley, C. B., ve diğ. (2016). Post-Exercise Branched Chain Amino Acid Supplementation Does Not Affect Recovery Markers Following Three Consecutive High Intensity Resistance Training Bouts Compared To Carbohydrate Supplementation. J Int Soc Sports Nutr, 13(1), 30.
  • Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, ve diğ. 2008. International Society Of Sports Nutrition Position Stand: Nutrient Timing. J Int Soc Sports Nutr, 5(1), 17.
  • Kiens B, Richter EA. (1996). Types Of Carbohydrate In An Ordinary Diet Affect Insulin Action And Muscle Substrates In Humans. Am J Clin Nutr, 63, 47-53.
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  • Kreider RB, Earnest CP, Lundberg J, Rasmussen C, Greenwood M, Cowan P, ve diğ. (2007). Effects Of Ingesting Protein With Various Forms Of Carbohydrate Following Resistance-Exercise On Substrate Availability And Markers Of Anabolism, Catabolism, And Immunity. Journal Of The International Society Of Sports Nutrition, 4(1), 18.
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  • Maclean DA, Graham TE, Saltin B. (1994). Branched-Chain Amino Acids Augment Ammonia Metabolism While Attenuating Protein Breakdown During Exercise. Am J Physiol, 267, E1010-22.
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  • Monteyne A, Martin A, Jackson L, Corrigan N, Stringer E, Newey J, ve diğ. (2016). Whey Protein Consumption After Resistance Exercise Reduces Energy Intake At A Post-Exercise Meal. Eur J Nutr., 1-8.
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  • Parkin J, Carey MF, Martin I, Stojanovska L, Febbraio MA. (1997). Muscle Glycogen Storage Following Prolonged Exercise: Effect Of Timing Of Ingestion Of High Glycemic Index Food. Medicine And Science In Sports And Exercise, 29, 220-224.
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  • Rustad PI, Sailer M, Cumming KT, Jeppesen PB, Kolnes KJ, Sollie O, ve diğ. (2016). Intake Of Protein Plus Carbohydrate During The First Two Hours After Exhaustive Cycling Improves Performance The Following Day. Plos One, 11, E0153229.
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  • Tarnopolsky MA, Gibala M, Jeukendrup AE, Phillips SM. (2005). Nutritional Needs Of Elite Endurance Athletes. Part I: Carbohydrate And Fluid Requirements. European Journal Of Sport Science, 5, 3-14.
  • Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini BE, Wolfe RR. (2001). Timing Of Amino Acid-Carbohydrate Ingestion Alters Anabolic Response Of Muscle To Resistance Exercise. Am J Physiol Endocrinol Metab, 281, E197-206.
  • Van Loon LJ, Saris WH, Kruijshoop M, Wagenmakers AJ. (2000). Maximizing Postexercise Muscle Glycogen Synthesis: Carbohydrate Supplementation And The Application Of Amino Acid Or Protein Hydrolysate Mixtures. Am J Clin Nutr, 72, 106-11.
  • Wilborn CD, Taylor LW, Outlaw, Jordan W, Laura C, Bill F, ve diğ. (2013). The Effects Of Pre-And Post-Exercise Whey Vs. Casein Protein Consumption On Body Composition And Performance Measures In Collegiate Female Athletes. Journal Of Sports Science & Medicine, 12(1), 74-9.
  • Williams C. (2007). Carbohydrate as an energy source for sport and exercise. Nutrition and sport, 41-71.
Toplam 79 adet kaynakça vardır.

Ayrıntılar

Konular Spor Hekimliği
Bölüm Makaleler
Yazarlar

Mustafa Fevzi Karagöz

Nevin Şanlıer

Yayımlanma Tarihi 1 Ocak 2018
Gönderilme Tarihi 21 Haziran 2017
Kabul Tarihi 14 Aralık 2017
Yayımlandığı Sayı Yıl 2018 Cilt: 23 Sayı: 1

Kaynak Göster

APA Karagöz, M. F., & Şanlıer, N. (2018). Egzersizde Makro Besin Öğelerinin Planlanması. Gazi Beden Eğitimi Ve Spor Bilimleri Dergisi, 23(1), 43-57.
 Kapak Resmi İndir

Gazi Beden Eğitimi ve Spor Bilimleri Dergisi yılda dört kez yayımlanan bilimsel ve hakemli bir dergidir.


Gazi Journal of Physical Education and Sports Sciences is a scientific and peer-reviewed journal published quarterly.