{"id":15233,"date":"2024-09-01T00:00:52","date_gmt":"2024-09-01T00:00:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15233"},"modified":"2024-09-01T02:23:15","modified_gmt":"2024-09-01T02:23:15","slug":"nutrition-for-muscle-repair-and-recovery","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/nutrition-for-muscle-repair-and-recovery\/","title":{"rendered":"KAS ONARIMI VE IYILE\u015eMESI I\u00c7IN BESLENME"},"content":{"rendered":"\n<p>\u0130yile\u015fme, normal bir sa\u011fl\u0131k, zihin veya g\u00fc\u00e7 durumuna d\u00f6n\u00fc\u015ft\u00fcr.<\/p>\n\n\n\n<p>Optimal iyile\u015fme en iyi beslenme, uyku ve stres y\u00f6netimine odaklanan b\u00fct\u00fcnle\u015ftirici bir yakla\u015f\u0131mla elde edilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130YILE\u015eMEYI ART\u0131RMAK I\u00c7IN BESLENME<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/nutrition-for-recovery.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0130yile\u015fme s\u00fcrecini geli\u015ftirmek i\u00e7in beslenme a\u015fa\u011f\u0131daki gibi \u00f6nceliklendirilmelidir:<\/p>\n\n\n\n<p>1. Enerji dengesi\/kullan\u0131labilirli\u011fi<br>2. Makro besinler<br>3. Mikro besinler<br>4. Hidrasyon<br>5. Besin<br>zamanlamas\u0131 6. Takviye -leri<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hs-fs\/hubfs\/image-png-Mar-09-2021-09-17-04-81-PM.png?width=436&amp;name=image-png-Mar-09-2021-09-17-04-81-PM.png\" alt=\"chart for nutrition recovery\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">ENERJ\u0130 DENGES\u0130 VE MEVCUDiyet<\/h2>\n\n\n\n<p>Enerji (kalori) onar\u0131m s\u00fcrecinin temelidir. 3 T&#8217;ye odaklanarak enerjinizi optimize edin:<\/p>\n\n\n\n<p>1.&nbsp;<strong>Toplam-<\/strong>&nbsp;Kalori al\u0131m\u0131n\u0131z\u0131 e\u011fitim \/aktivite gereksinimleriniz ve hedeflerinizle e\u015fle\u015ftirin.<br><br>2.&nbsp;<strong>Tip-<\/strong>&nbsp;Enerji ve glikojen restorasyonu i\u00e7in karbonhidratlara, onar\u0131m ve kas protein sentezi i\u00e7in yeterli proteine ve iltihab\u0131 en aza indirmek ve genel sa\u011fl\u0131\u011f\u0131 desteklemek i\u00e7in sa\u011fl\u0131kl\u0131 ya\u011flara odaklan\u0131n.<br><br>3.&nbsp;<strong>Zamanlama-<\/strong>&nbsp;Yemeklerinizi antrenman seanslar\u0131 ve yar\u0131\u015fmalar etraf\u0131nda stratejik olarak zamanlar.<\/p>\n\n\n\n<p>Enerji kullan\u0131labilirli\u011fi (EA), enerji al\u0131m\u0131 (diyet) ve enerji harcamas\u0131 (egzersiz, e\u011fitim ve rekabet ve NEAT- Egzersiz D\u0131\u015f\u0131 Aktivite Termogenez) aras\u0131ndaki farkt\u0131r. Sa\u011fl\u0131k, performans ve iyile\u015fme i\u00e7in gereklidir.<\/p>\n\n\n\n<p><strong>D\u00fc\u015f\u00fck Enerji Kullan\u0131labilirli\u011fi (LEA),<\/strong>&nbsp;enerji al\u0131m\u0131 ve enerji harcamas\u0131 aras\u0131nda bir dengesizlik oldu\u011funda ortaya \u00e7\u0131kar ve bu da enerji a\u00e7\u0131\u011f\u0131na neden olur.<\/p>\n\n\n\n<p>LEA kas\u0131ts\u0131z, kas\u0131tl\u0131 veya psikopatolojik olabilir (\u00f6rne\u011fin, d\u00fczensiz yeme). \u00dcreme, iskelet ve ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131n\u0131, e\u011fitimi, performans\u0131 ve iyile\u015fmeyi olumsuz y\u00f6nde etkileyebilecek bir fakt\u00f6r\u00fcn yan\u0131 s\u0131ra hem makro hem de mikro besin eksiklikleri i\u00e7in bir risk fakt\u00f6r\u00fcd\u00fcr.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-19-46-05-PM.png\" alt=\"energy balance chart\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">ENERJI KULLAN\u0131LABILIRLI\u011eI FORM\u00dcL\u00dc<\/h2>\n\n\n\n<p>Enerji kullan\u0131labilirli\u011fi = (Enerji al\u0131m\u0131 (kJ) \u2212 Egzersiz s\u0131ras\u0131nda enerji harcamas\u0131 (kJ))\/ya\u011fs\u0131z k\u00fctle (kg)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">MAKRO BESINLER<\/h2>\n\n\n\n<p><strong>KARBONH\u0130DRAT<\/strong><\/p>\n\n\n\n<p>Karbonhidratlar (CHO) orta-yo\u011fun aktivite i\u00e7in birincil enerji kayna\u011f\u0131d\u0131r. Genel bir karbonhidrat k\u0131lavuzu, ihtiya\u00e7lar\u0131 aktiviteyle e\u015fle\u015ftirmektir:<\/p>\n\n\n\n<p>\u25cf D\u00fc\u015f\u00fck yo\u011funluklu\/beceriye dayal\u0131: 3\u20135<br>g\/kg BW \u25cf Orta yo\u011funluk: 5\u20137 g\/kg BW<br>\u25cf Y\u00fcksek<br>yo\u011funluk: 6\u201310 g\/kg BW \u25cf A\u015f\u0131r\u0131: 8\u201312 g\/kg BW<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">KARBONHIDRATLAR VE GERI KAZAN\u0131M<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.active.com\/Assets\/Nutrition\/460\/The-Role-of-Carbohydrates-in-Recovery.jpg?height=160&amp;mode=Thumbnail&amp;width=284\" alt=\"\"\/><\/figure>\n\n\n\n<p>Egzersiz sonras\u0131 iyile\u015fme s\u0131ras\u0131nda, endojen substrat depolar\u0131n\u0131 yenilemek ve kas hasar\u0131 onar\u0131m\u0131n\u0131 ve yenilemesini kolayla\u015ft\u0131rmak i\u00e7in optimal besin al\u0131m\u0131 esast\u0131r. Kapsaml\u0131 dayan\u0131kl\u0131l\u0131k tipi egzersizden sonra, kas glikojen replesasyonu iyile\u015fmek i\u00e7in gereken s\u00fcreyi belirleyen en kritik fakt\u00f6r\u00fc olu\u015fturur.<\/p>\n\n\n\n<p>Postexercise karbonhidrat (CHO) \u00f6nerileri d\u00f6rt saat boyunca 1 g \/ kg \/ BW saattir, ard\u0131ndan aktivite ihtiya\u00e7lar\u0131n\u0131 e\u015fle\u015ftirir (yukar\u0131ya bak\u0131n). Bu, kas glikojen sentezinin en kritik belirleyicisidir.<\/p>\n\n\n\n<p>Bu kadar b\u00fcy\u00fck miktarlarda CHO almak her zaman m\u00fcmk\u00fcn olmad\u0131\u011f\u0131ndan, az miktarda proteinin (0,2\u22120,4 g \u00b7 kg\u22121 \u00b7 hr\u22121) daha az CHO (0,8 g \u00b7 kg\u22121 \u00b7 hr\u22121) ile birlikte yutulmas\u0131 endojen ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 uyar\u0131r. 1.2 g&#8217;\u0131n yutulmas\u0131yla benzer kas glikojen replesasyonu oranlar\u0131 ile sonu\u00e7lan\u0131r \u00b7 kg\u22121 \u00b7 hr\u22121CHO.<\/p>\n\n\n\n<p>\u0130yile\u015fmenin erken a\u015famalar\u0131nda CHO ve protein (4:1) t\u00fcketmenin sonraki egzersiz performans\u0131n\u0131 olumlu y\u00f6nde etkiledi\u011fi ve ayn\u0131 veya ard\u0131\u015f\u0131k g\u00fcnlerde \u00e7ok say\u0131da antrenman veya yar\u0131\u015fma seans\u0131nda yer alan sporcular i\u00e7in \u00f6zel bir fayda sa\u011flayabilece\u011fi g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n<p>Diren\u00e7 e\u011fitimine g\u00f6re karbonhidrat dolmas\u0131, yukar\u0131da \u00f6zetlenen yo\u011funluk y\u00f6nergeleri ile orant\u0131l\u0131 olmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130YILE\u015eME I\u00c7IN PROTEIN<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/bodybuilder-royalty-free-image-1595952209.jpg?crop=0.611xw:0.408xh;0.197xw,0.0877xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>Optimum protein t\u00fcketimi, kas protein sentezini uyarmak ve onar\u0131m\u0131 kolayla\u015ft\u0131rmak i\u00e7in anahtard\u0131r. Kuvvet antrenman\u0131 i\u00e7in protein kurtarma y\u00f6nergeleri \u015funlard\u0131r:<\/p>\n\n\n\n<p>\u25cf Protein Dozu: 1.6\u20132.0<br>g\/kg V\u00fccut A\u011f\u0131rl\u0131\u011f\u0131 \u25cf 4 b\u00f6l\u00fcnm\u00fc\u015f \u00f6\u011f\u00fcnde 0.25\u20130.5 g\/kg BW\/yemek<br>\u25cf Dal Zinciri Amino Asitler- L\u00f6sin dozu: 3 g kas\u0131 uyarmak i\u00e7in en uygun protein sentezi (peynir alt\u0131 suyu iyi bir kaynakt\u0131r)<br>\u25cf Egzersiz \u00f6ncesi ve sonras\u0131 proteinli 50 gr karbonhidrat eklenmesi kas bozulmas\u0131n\u0131<br>azaltabilir \u25cf Egzersiz sonras\u0131 ilk 3 saatte 1-2 k\u00fc\u00e7\u00fck protein bak\u0131m\u0131ndan zengin \u00f6\u011f\u00fcn t\u00fcketmek kas protein sentezinin zirvesini yakalayabilir<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">YA\u011e<\/h2>\n\n\n\n<p>\u0130yile\u015fme s\u00fcrecinde ya\u011flar enerji kayna\u011f\u0131, hormon \u00fcretimi ve iltihap azaltma olarak \u00f6nemlidir.<\/p>\n\n\n\n<p><strong>Esansiyel Ya\u011f Asidi Dengesi<\/strong><\/p>\n\n\n\n<p>Standart Amerikan Diyeti (SAD), Omega 6:Omega 3&#8217;\u00fcn 4:1&#8217;den (18:1&#8217;e yak\u0131n) daha b\u00fcy\u00fck olmas\u0131yla \u00fcnl\u00fc pro-enflamatuard\u0131r.<\/p>\n\n\n\n<p>enflamasyonu azaltmak ve iyile\u015fmeyi art\u0131rmak i\u00e7in sporcular diyetlerindeki ya\u011flar\u0131 koyu ye\u015fil yaprakl\u0131 sebzelerden, keten \/ kenevir tohumlar\u0131ndan, cevizden, so\u011fuk su bal\u0131klar\u0131ndan, otla beslenen s\u0131\u011f\u0131r etinden, omega-3 yumurtalar\u0131ndan almaya odaklanmal\u0131d\u0131r; ve omega-6&#8217;y\u0131 (bitkisel ve tohum ya\u011flar\u0131) s\u0131n\u0131rland\u0131r\u0131n. Doymu\u015f ya\u011f otla beslenen, otla beslenen hayvanlardan gelmelidir. Zeytin ve avokado ya\u011flar\u0131 yemek pi\u015firmek i\u00e7in iyi se\u00e7eneklerdir. (Simopoulos, A. S. 2008). Sporcular kalorilerinin y\u00fczde 20 ila 35&#8217;ini ya\u011fdan t\u00fcketmelidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">MIKRO BESINLER VE FITOTRIENTLER<\/h2>\n\n\n\n<p>Mikro besinler vitamin ve mineralleri i\u00e7erir. Normal metabolizma, b\u00fcy\u00fcme ve fiziksel refah\u0131 sa\u011flamak i\u00e7in k\u00fc\u00e7\u00fck miktarlarda gereklidirler.<\/p>\n\n\n\n<p>Diyetiniz% 50-75 bitki bazl\u0131ysa ve sa\u011fl\u0131kl\u0131 ya\u011flar ve yeterli protein i\u00e7eriyorsa, takviyeye g\u00fcvenmek zorunda kalmadan ihtiyac\u0131n\u0131z olan vitaminleri, mineralleri ve fitotrientleri alman\u0131z muhtemeldir.<\/p>\n\n\n\n<p>Fitokimyasal olarak da adland\u0131r\u0131lan fitotrientler, bitkiler taraf\u0131ndan \u00fcretilen kimyasallard\u0131r. Fitotrient bak\u0131m\u0131ndan zengin yiyecekler aras\u0131nda renkli meyve ve sebzeler, baklagiller, f\u0131nd\u0131k, \u00e7ay, kakao, kepekli tah\u0131llar ve bir\u00e7ok baharat bulunur. Fitotrientler antienflamatuar \u00f6zellikleri nedeniyle iyile\u015fme s\u00fcrecinde yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>ANTIOKSIDANLAR-<\/strong>&nbsp;\u00c7OK MU IYI BIR \u015eEY?<\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/slideshows\/high_antioxidant_foods_to_try_slideshow\/1800x1200_high_antioxidant_foods_to_try_slideshow.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Reaktif oksijen t\u00fcrleri (ROS) ve reaktif azot t\u00fcrleri (RNS), egzersiz s\u0131ras\u0131nda \u00fcretilen ve iskelet kas\u0131 hasar\u0131na, yorgunlu\u011fa ve iyile\u015fmeyi bozabilen serbest radikallerdir. Bununla birlikte, ROS ve RNS h\u00fccresel adaptasyon s\u00fcre\u00e7lerini de i\u015faret eder.<\/p>\n\n\n\n<p>Bir\u00e7ok sporcu, antioksidan takviyeleri (\u00f6rne\u011fin, A, C, E vitaminleri ve Se ve Zn mineralleri) yutarak ROS ve RNS&#8217;nin zararl\u0131 etkileriyle m\u00fccadele etmeye \u00e7al\u0131\u015f\u0131r. Ne yaz\u0131k ki, akut egzersiz s\u0131ras\u0131nda iskelet kas\u0131nda ROS\/RNS sinyaline m\u00fcdahale etmek olumlu adaptasyonlar\u0131 k\u00f6reltebilir ve dayan\u0131kl\u0131l\u0131k antrenman\u0131 kaynakl\u0131 zay\u0131flamay\u0131 art\u0131rabilir. ROS\/RNS antioksidan kapasite, mitokondriyal biyogenez, h\u00fccresel savunma mekanizmalar\u0131 ve ins\u00fclin duyarl\u0131l\u0131\u011f\u0131nda arac\u0131l\u0131k etti.<\/p>\n\n\n\n<p>Ek olarak, antioksidan takviyesi a\u015f\u0131r\u0131 y\u00fck stresine ve y\u00fcksek yo\u011funluklu e\u011fitime yan\u0131t \u00fczerinde zararl\u0131 etkilere sahip olabilir, b\u00f6ylece diren\u00e7 ve y\u00fcksek yo\u011funluklu egzersizin ard\u0131ndan iskelet kas\u0131 tadilat\u0131n\u0131 olumsuz y\u00f6nde etkiler.<\/p>\n\n\n\n<p>Sonu\u00e7 olarak, fizyolojik dozlar (diyetten) faydal\u0131d\u0131r, egzersiz e\u011fitimi s\u0131ras\u0131nda suprafizyolojik dozlar (takviyeler) ki\u015finin kazanc\u0131na ve iyile\u015fmesine zarar verebilir.<br><br>(Merry, T. L., ve Ristow, M. 2016)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">H\u0130DRASYON<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/forteelements.com\/wp-content\/uploads\/2017\/09\/Hydration-during-Recovery-1024x683.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Su v\u00fccut s\u0131cakl\u0131\u011f\u0131n\u0131 d\u00fczenler, eklemleri ya\u011flar ve besinleri ta\u015f\u0131r. Dehidratasyon belirtileri yorgunluk, kas kramplar\u0131 ve ba\u015f d\u00f6nmesi i\u00e7erebilir. \u0130yile\u015fme a\u015famas\u0131nda, hidratl\u0131 kalmak kaslara kan ak\u0131\u015f\u0131n\u0131 uyarmaya yard\u0131mc\u0131 olabilir ve bu da kas a\u011fr\u0131s\u0131n\u0131 azaltabilir. Ek olarak, hidrasyon kas a\u011fr\u0131s\u0131n\u0131 \u015fiddetlendirebilecek toksinlerin temizlenmesine yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">SUSUZ MU KALD\u0131N?<\/h4>\n\n\n\n<ol class=\"wp-block-list\"><li>A\u00e7\u0131k \u2013 \u0130yi hidrasyon, hafif dehidrasyona a\u015f\u0131r\u0131 suland\u0131r\u0131lm\u0131\u015f<\/li><li>Soluk Sar\u0131 \u2013 \u0130yi hidrasyon veya hafif dehidrasyon<\/li><li>Parlak Sar\u0131 &#8211; Hafif ila orta derecede dehidratasyon veya muhtemelen vitamin alma<\/li><li>Turuncu\/Kehribar \u2013 Orta ila \u015fiddetli dehidratasyon<\/li><li>\u00c7ay \/ Elma Suyu &#8211; Renkli \u015eiddetli dehidrasyon<\/li><\/ol>\n\n\n\n<h4 class=\"wp-block-heading\">DAYAN\u0131KL\u0131L\u0131K SPORLAR\u0131NDA DIKKAT EDILMESI GEREKENLER<\/h4>\n\n\n\n<p>\u25cf Seyreltilmi\u015f sodyum \u00e7\u00f6zeltisi ile kaybedilen s\u0131v\u0131n\u0131n en az % 150&#8217;sinin erken t\u00fcketimi (&lt;\/= 50 mmol\/L, \u00f6rne\u011fin, izotonik spor i\u00e7ece\u011fi)<br>\u25cf 90 dakikadan b\u00fcy\u00fck olaylar 2-3 g\u00fcn \u00f6nce etkinlik \u00f6ncesi hidrasyon stratejileri gerektirir (\u00f6rne\u011fin, Na 40-100<br>mmol \/ L i\u00e7eren her 2-3 saatte bir 400-600 mL s\u0131v\u0131 t\u00fcketin) \u25cf Yar\u0131\u015f \u00f6ncesi a\u011f\u0131rl\u0131\u011fa geri nemlendirmeyi ama\u00e7lay\u0131n<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">EV YAP\u0131M\u0131 ELEKTROLIT GERI KAZAN\u0131M I\u00c7ECE\u011eI<\/h4>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cloudfront-us-east-1.images.arcpublishing.com\/gray\/UZ4VNAFQCVJJBD5YPX4D2UL2X4.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u25cf 1\/2 su<br>barda\u011f\u0131 taze portakal suyu \u25cf<br>1\/4 su<br>barda\u011f\u0131 taze limon suyu<br>\u25cf 2 su barda\u011f\u0131 \u00e7i\u011f hindistancevizi suyu \u25cf 2 yemek ka\u015f\u0131\u011f\u0131 organik ham bal \u25cf 1\/8 \u00e7ay ka\u015f\u0131\u011f\u0131 Himalaya pembe tuzu<\/p>\n\n\n\n<p>Malzemeleri kar\u0131\u015ft\u0131r\u0131n ve so\u011futun.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0130YILE\u015eME I\u00c7IN BESIN ZAMANLAMAS\u0131<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/08\/alarm-clock-on-plate-wooden-spoon-fork-thumb.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0130yile\u015fme i\u00e7in beslenmenizi zamanlamak, egzersiz \u00f6ncesi \u00f6\u011f\u00fcnlerin aktivitenizi yeterince k\u00f6r\u00fcklemesini ve yukar\u0131da belirtildi\u011fi gibi, glikojen depolar\u0131n\u0131 ve protein dengesini korumak i\u00e7in makro besinlerinizi optimize etmeyi i\u00e7ermelidir.<\/p>\n\n\n\n<p>Egzersiz sonras\u0131 &#8220;optimum pencere&#8221; ile ilgili baz\u0131 tart\u0131\u015fmalar olsa da, egzersizden veya bir olaydan k\u0131sa bir s\u00fcre sonra glikojen ikmali ve protein t\u00fcketiminin adaptasyonlar\u0131 ve iyile\u015fmeyi optimize etmeye ve b\u00f6brek\u00fcst\u00fc stresini ve katabolizmay\u0131 en aza indirmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6z \u00f6n\u00fcnde bulundurmak gerekir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">KURTARMA EKLeri<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0549\/2663\/9272\/articles\/best-post-workout-supplements-for-recovery-and-muscle-gains_1000x.jpg?v=1614950200\" alt=\"\"\/><\/figure>\n\n\n\n<p>Takviyeler onar\u0131m\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir, ancak yaln\u0131zca temel (enerji, makrolar, mikrolar, hidrasyon ve zamanlama) kapsand\u0131\u011f\u0131nda. Takviyeler, kas, tendon ve kemik onar\u0131m\u0131ndaki rollerinin yan\u0131 s\u0131ra iltihab\u0131 nas\u0131l desteklediklerine (blok de\u011fil) g\u00f6re kategorize edilebilir.<br><br>enflamasyon:<\/p>\n\n\n\n<p>Enflamasyon:<\/p>\n\n\n\n<p>\u25cf Bromelain: Genellikle yakla\u015f\u0131k 500 mg 3x \/ g\u00fcn g\u0131dadan<br>uzakta \u25cf Kurkumin: 500 mg<br>3x \/ g\u00fcn (piperidine ile bir \u00fcr\u00fcn bulun) \u25cf Bal\u0131k ya\u011f\u0131: 2000 mg 3x \/ g\u00fcn<\/p>\n\n\n\n<p>Kas Onar\u0131m\u0131:<\/p>\n\n\n\n<p>\u25cf Yeterli protein (protein<br>b\u00f6l\u00fcm\u00fcne bak\u0131n) \u25cf HMB (Beta-hidroksi-beta-metil b\u00fctirat): 3g\/g\u00fcn<br>\u25cf<br>Bal\u0131k Ya\u011f\u0131: 4000 mg\/g\u00fcn \u25cf Kreatin Monohidrat: Be\u015f g\u00fcn boyunca 5000 mg\/g\u00fcn (b\u00f6l\u00fcnm\u00fc\u015f dozlarda), ard\u0131ndan 3000 mg\/g\u00fcn<br>\u25cf Polifenoller (bitki bazl\u0131 g\u0131dalardan elde edilen mikro besinler): \u00c7e\u015fitli renkli meyveler t\u00fcketin, sebzeler, otlar ve baharatlar. Tart kiraz suyunun kas onar\u0131m\u0131 ve a\u011fr\u0131ya yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n<p>Tendon Onar\u0131m\u0131:<\/p>\n\n\n\n<p>\u25cf Kollajen veya jelatin:<br>10g\/g\u00fcn \u25cf Peynir Alt\u0131 Suyu Proteini: 20-40<br>g\/g\u00fcn (yakla\u015f\u0131k 3-5 g L\u00f6sin) \u25cf Nitratlar: Yiyeceklerden (\u00f6rne\u011fin pancar ve paz\u0131) dola\u015f\u0131m\u0131<br>artt\u0131r\u0131r \u25cf Citrulline Malat: 6.000 \u2013 8.000 mg\/g\u00fcn- dola\u015f\u0131m\u0131 art\u0131r\u0131r<\/p>\n\n\n\n<p>Kemik Onar\u0131m\u0131:<\/p>\n\n\n\n<p>\u25cf Yeterli Protein<br>ve Karbonhidratlar \u25cf Kalsiyum: \u00c7o\u011funlukla besin kaynaklar\u0131ndan<br>1200 mg hedefleyin \u25cf D vitamini: Kan \u00e7al\u0131\u015fmas\u0131 ba\u015f\u0131na<br><br>(optimal seviyeler 40-60 ng\/mL&#8217;dir) (Currell, Kevin., 2017) (Tipton, K. D., 2015)<\/p>\n\n\n\n<p>Kurtarma smoothie (yakla\u015f\u0131k iki porsiyon yapar)<\/p>\n\n\n\n<p>\u25cf 1<br>su barda\u011f\u0131 su \u25cf<br>1 su barda\u011f\u0131<br>lahana veya \u0131spanak \u25cf<br>1 soyulmu\u015f pancar \u25cf 1\/2 su barda\u011f\u0131 dondurulmu\u015f organik meyveler \u25cf 1<br>muz \u25cf 1\/2 avokado<br>\u25cf 1\/2 \u00e7ay ka\u015f\u0131\u011f\u0131 ham kakao<br>\u25cf 30 g peynir alt\u0131 suyu proteini<br>\u25cf 2 yemek ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu<\/p>\n\n\n\n<p>Malzemeleri kar\u0131\u015ft\u0131r\u0131n ve tad\u0131n\u0131 \u00e7\u0131kar\u0131n!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">E\u011e\u0130T\u0130M\u0130 VE KURTARMAYI \u0130zleme<\/h2>\n\n\n\n<p>E\u011fitim ve iyile\u015fmeyi izlemek i\u00e7in kullan\u0131labilecek birka\u00e7 temel performans biyobelirte\u00e7leri vard\u0131r. Bunlar \u015funlard\u0131r:<\/p>\n\n\n\n<p>1. Beslenme ve<br>metabolik sa\u011fl\u0131k 2. Hidrasyon<br>durumu 3. Kas<br>durumu 4. Dayan\u0131kl\u0131l\u0131k performans\u0131<br>5. Yaralanma durumu ve<br>risk 6. Enflamasyon<\/p>\n\n\n\n<p>Fizyolojik de\u011fi\u015fikliklerin kapsaml\u0131 izlenmesi sayesinde, a\u015f\u0131r\u0131 e\u011fitim ve yaralanma riskini en aza indirirken performansta maksimum iyile\u015fmeler sa\u011flayan e\u011fitim d\u00f6ng\u00fcleri tasarlanabilir.<\/p>\n\n\n\n<p>Etkin kurtarma \u00e7al\u0131\u015fmas\u0131 yaparken bunlar\u0131 akl\u0131n\u0131zda bulundurun.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/blog.nasm.org\/hubfs\/image-png-Mar-09-2021-09-49-43-31-PM.png\" alt=\"diet biomarker panel\"\/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u0130yile\u015fme, normal bir sa\u011fl\u0131k, zihin veya g\u00fc\u00e7 durumuna d\u00f6n\u00fc\u015ft\u00fcr. Optimal iyile\u015fme en iyi beslenme, uyku ve stres y\u00f6netimine odaklanan b\u00fct\u00fcnle\u015ftirici [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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