Akademik Veri Yönetim Sistemi
Sports Physician Handbook, Yannis P. Pitsiladis,Patrick Shu-Hang-Yung,Mark R. Hutchinson,Fabio Pigozzi, Editör, Elsevier Science, Oxford/Amsterdam , London, ss.27-61, 2025
Nutrition is essential for optimizing athletic performance, recovery, and health.
The type, duration, and intensity of exercise determine the ideal nutrition strategy.
For exercises lasting around an hour or involving intermittent movements, small
carbohydrate amounts or mouth rinses can enhance performance. For longer
sessions, athletes should consume up to 60 g of carbohydrates per hour, with
ultraendurance athletes needing up to 90 g per hour. A combination of
transportable carbohydrates is recommended to prevent gastrointestinal issues.
Hydration is crucial, as dehydration can impair performance, particularly in
intense exercises or hot conditions. Regular hydration opportunities should be
provided during exercise. Preexercise meals should be rich in carbohydrates, low
in fiber and fat for easy digestion, and familiar to the athlete. Carbohydrates,
consumed 3–4 hours before exercise, enhance energy use, while smaller snacks
1–3 hours before can provide additional fuel. Recovery nutrition is vital for
muscle glycogen replenishment and repair. A balanced postexercise meal with
carbohydrates and protein (typically in a 3:1 or 4:1 ratio) is recommended to
support muscle recovery. Immediate postexercise nutrition, focusing on glycogen
replenishment, should be followed by extended recovery meals including
carbohydrates, protein, healthy fats and fluids. Specific nutrition strategies are
needed for different types of athletes. Weight-category athletes must manage their
carbohydrate, fluid, and salt intake for weight maintenance. Endurance athletes
benefit from carbohydrate loading, while strength athletes need consistent food
intake to manage fatigue. Disabled athletes have unique nutritional needs,
including careful energy monitoring, hydration, and tailored supplement use to
support performance and recovery. The widespread and often unregulated use of supplements increases this risk of accidental doping as many supplements contain
undeclared prohibited substances. To mitigate this, the IOC Consensus Statement
on Dietary Supplements and the High-Performance Athlete recommends a
structured risk assessment approach, emphasizing third-party testing, informed
decision-making, and professional supervision.