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Title: PREHRANSKA PODPORA ŠPORTNIKOV V OBDOBJU REGENERACIJE TELESA Authors: Zorec, Tjaša (Author) Amon, Mojca (Mentor) More about this co-author... Language: Slovenian Work type: Bachelor thesis/paper Tipology: 2.09 - Master's Thesis Organization: FIZIOTERAPEVTIKA - PHYSIOTHERAPEUTICA Abstract: Športniki in aktivni posamezniki, ki dnevno trenirajo in tekmujejo, imajo občutljivejši imunski sistem. Za vzpostavitev ravnovesja v telesu je potreben počitek oziroma regeneracija telesa. Regeneracijo lahko dosežejo na različne načine. Eden pomembnejših je ustrezna prehranska podpora. Smernice o športni prehrani, ki vključujejo povezave med prehrano, vadbo in dobrim počutjem, se razlikujejo odvisno od potreb posameznika in specifičnosti športa. Temeljijo na dokazih o količini, strukturi in času vnosa hranil in so pomembne za zagotovitev učinkovitejšega športnikovega treninga za hitrejšo regeneracijo in zmanjšanje tveganj, poškodb in bolezni. Ustrezna prehrana prav tako omogoči presnovne prilagoditve na trening in izboljšanje zmogljivosti posameznika. Ustrezna energija mora izhajati iz različnih živil, ki zajemajo vsa makro in mikrohranila. Vzdrževanje energijskega ravnovesja ima pri športnikih pomembno vlogo, saj se brez tega povečajo možnosti za poslabšanje funkcije imunskega sistema, večja je dovzetnost za poškodbe in upad športnikovih zmogljivosti. Vnos ogljikovih hidratov je bistven, saj glikogen daje telesu gorivo za normalno delovanje. V kolikor ima posameznik večje potrebe po moči, v našem primeru za premagovanje ovir in različnih bremen, ki jo zahteva trening ali tekmovanje, je potreben večji vnos hranil pred, med in po vadbi. Prav tako je večja potreba po beljakovinah za rast mišic in povečanje mišične moči. Pogosto ne govorimo o pomembnosti zadostne količine maščob, ki so potrebne za ohranjanje optimalnega delovanja imunskega sistema, za vzdrževanje energijskega ravnovesja in vnosa esencialnih maščobnih kislin omega 3 in omega 6 ter vitaminov topnih v maščobi, kot je vitamin D. Prav tako je za zagotavljanje zdravja potrebna posameznikova zadostna količina drugih vitaminov in mineralov. Za določanje potrebe dodajanja hranil v posameznikovo prehrano se je potrebno najprej posvetovati s prehrambnim svetovalcem ali dietetikom, ki pregleda in preveri vrednosti vseh hranil v krvi in urinu. Pridobljene podatke športniku in njegovemu vadbenemu timu predstavimo in se pogovorimo o željah izboljšanja določenih sposobnosti in specifičnih potreb, značilnih za vsak šport. Prehranska dopolnila in športno prehrano vse več uporabljamo v vsakdanji praksi, čeprav je uživanje nekaterih prehrambnih dopolnil še neraziskano, v smislu dokaj maksimalnega dnevnega vnosa in možnih reakcij v kombinaciji z jemanjem drugih prehrambnih dopolnil. Priporočamo, da si vsi športni, zdravstveni in medicinski delavci pridobijo vsaj osnovna znanja o prehrani in jemanju najbolj uporabljenih prehrambnih dodatkih za večje razumevanje in svetovanje posameznikom. Poudariti je potrebno, da je na internetu preveč različnih informacij in ponudnikov, ki ponujajo svoje produkte in koktejle prehrambnih dodatkov za izboljšanje posameznikovih sposobnosti. Vsi ti produkti imajo svoje študije, ki so bile izpeljane specifično za vsak produkt posebej. Različnost protokolov merjenja, opaznega tudi pri drugih študijah, ne more zagotoviti verodostojnosti pridobljenih podatkov in s tem primerljivost dopolnil napram drugim proizvajalcem. V želji višje verjetnosti izboljšanja sposobnosti posameznika, je potrebno določiti sistem ali protokol indikatorjev, za izboljšanje le teh. Indikatorji bi protokolom omogočili večjo preglednosti in iskanje istih biomarkerjev pri primerjanju izboljšanja delovanja imunskega sistema in vpliv na telesne zmogljivosti. Standardizacija protokolov, bi prav tako prispevala k odkrivanju novih naravnih virov hranil, ki so bogata z določenimi sestavinami. Iskanje naravnih virov hranil omogoča boljše razumevanje funkcije le teh in ugotovitev možni vplivov na delovanje telesnih funkcij. Keywords: fizioterapevtska obravnava, šport, prehrana, regeneracija, telesna vadba Year of publishing: 2023 COBISS_ID: 151643651  VisID: 3631 Views: 585 Downloads: 49 Files:  1673$$magistrska_naloga_-_tjasa_zorec_-24-4-23.pdf (1,51 MB)   Metadata:

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Secondary language

Language:	English
Title:	NUTRITIONAL SUPPORT FOR ATHLETES DURING THE PERIOD OF BODY REGENERATION
Abstract:	Athletes and active individuals who train and compete daily have a more sensitive immune system. To restore balance in their body, rest or regeneration of the body is necessary. They can achieve regeneration in different ways. One of the most important is adequate nutritional support. Sports nutrition guidelines, which include the links between nutrition, exercise and well-being, vary depending on the needs of the individual and the specifics of the sport. They are based on evidence about the amount, structure and timing of nutrient intake and are important to ensure more effective athlete training for faster regeneration and reduction of risks, injuries and diseases. Adequate nutrition also enables metabolic adaptations to training and improving the individual's performance. Adequate energy must come from a variety of foods that cover all macro and micronutrients. The maintenance of energy balance plays an important role in athletes, because without it the chances of deterioration of the function of the immune system increase, there is a greater susceptibility to injuries and a decline in the athlete's performance. Carbohydrate intake is essential, as glycogen provides the body with fuel for normal functioning. To the extent that an individual has greater needs for strength, in our case, to overcome obstacles and various loads required by training or competition, a greater intake of nutrients is required before, during and after exercise. There is also a greater need for protein for muscle growth and increased muscle strength. We often don't talk about the importance of getting enough fat, which is needed to keep the immune system functioning optimally, to maintain energy balance, and to get the essential fatty acids omega 3 and omega 6, as well as fat-soluble vitamins like vitamin D. It's also important to ensure good health an individual's sufficient amount of other vitamins and minerals is required. To determine the need to add nutrients to an individual's diet, it is necessary to first consult with a nutritional consultant or dietician, who examines and checks the values of all nutrients in the blood and urine. We present the obtained data to the athlete and his training team and discuss the wishes to improve certain abilities and specific needs typical of each sport. Dietary supplements and sports nutrition are used more and more in everyday practice, although the consumption of some dietary supplements is still unexplored, in terms of fairly maximal daily intake and possible reactions in combination with taking other dietary supplements. We recommend that all sports, health and medical professionals acquire at least basic knowledge about nutrition and taking the most commonly used nutritional supplements for better understanding and counseling of individuals. It should be emphasized that there is too much different information and providers on the Internet that offer their products and cocktails of nutritional supplements to improve the individual's abilities. All these products have their own studies, which were carried out specifically for each product. The difference in measurement protocols, which can also be seen in other studies, cannot guarantee the reliability of the obtained data and thus the comparability of supplements compared to other manufacturers. In order to have a higher probability of improving an individual's ability, it is necessary to define a system or protocol of indicators, to improve only these. Indicators would allow protocols to be more transparent and to find the same biomarkers when comparing improvements in immune system function and impact on physical performance. Standardization of protocols would also contribute to the discovery of new natural sources of nutrients that are rich in certain components. The search for natural sources of nutrients enables a better understanding of the function of only these and the identification of possible influences on the functioning of body functions.
Keywords:	physiotherapy, sport nutrition, regeneration, exercise

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