Gabrielle Lyon’a<\/a>g\u00f6re muhtemelen yaln\u0131z da de\u011filsinizdir.<\/p>\nLyon, “Karbonhidrat ve y\u00fcksek yo\u011funluklu egzersiz i\u00e7in yap\u0131lan ara\u015ft\u0131rma \u00e7ok a\u00e7\u0131k” diyor. “Metabolik esneklik ve v\u00fccut kompozisyonu i\u00e7in \u00f6\u011f\u00fcn da\u011f\u0131l\u0131m\u0131 hakk\u0131ndaki ara\u015ft\u0131rma o kadar k\u00f6kl\u00fc de\u011fildir ve kesinlikle yayg\u0131n olarak tan\u0131nmam\u0131\u015ft\u0131r.”<\/p>\n
Peki neden g\u00fcn boyunca karbonhidrat da\u011f\u0131t\u0131m\u0131n\u0131za dikkat etmelisiniz? \u00d6ncelikle “metabolik esneklik” veya v\u00fccudunuzun farkl\u0131 metabolik taleplere uyum sa\u011flama yetene\u011fi (di\u011fer ad\u0131yla yeme ve e\u011fitim yoluyla \u00fczerine koydu\u011funuz stres) ile ba\u015fa \u00e7\u0131kal\u0131r.<\/p>\n
Herhangi bir karbonhidrat t\u00fcketiminin ins\u00fclin yan\u0131t\u0131 gerektirdi\u011fini biliyoruz, b\u00f6ylece h\u00fccrelerimiz enerji i\u00e7in makro besinden \u015fekerleri emebilir. Yine de \u00e7ok fazla karbonhidrat yiyin ve v\u00fccudunuz yeti\u015femeyebilir.<\/p>\n
Lyon, “Ara\u015ft\u0131rma \u00e7al\u0131\u015fmalar\u0131, v\u00fccudun yemek yedikten sonra yakla\u015f\u0131k 40 gram karbonhidrat kullanabilece\u011fini (yakabilece\u011fini) ve depolayabilece\u011fini g\u00f6stermi\u015ftir” diyor. “30-40 gr karbonhidrat\u0131 a\u015fan herhangi bir \u00f6\u011f\u00fcn, ya\u011f metabolizmalar\u0131n\u0131 kapatan b\u00fcy\u00fck ins\u00fclin yan\u0131t\u0131 gerektirir. Bu da v\u00fccudun ya\u011f yakma yetene\u011fini s\u0131n\u0131rlar, kan \u015fekerindeki dalgalanmalar\u0131 artt\u0131r\u0131r ve a\u00e7l\u0131\u011f\u0131 art\u0131r\u0131r” dedi.<\/p>\n
V\u00fccut ya\u011f\u0131n\u0131 minimumda tutmaya odaklanan ortalama bir ki\u015fi i\u00e7in Lyon, karbonhidratlar\u0131 g\u00fcn\u00fcn ba\u015f\u0131nda daha d\u00fc\u015f\u00fck ve sonunda daha y\u00fcksek tutman\u0131z\u0131 \u00f6nerir.<\/p>\n
“Ara\u015ft\u0131rma, karbonhidratlar\u0131 s\u0131n\u0131rlayan ve proteini art\u0131ran ilk \u00f6\u011f\u00fcn olan kahvalt\u0131n\u0131n ya\u011f asidi yak\u0131tlar\u0131n\u0131n kullan\u0131m\u0131 i\u00e7in metabolik esnekli\u011fi en \u00fcst d\u00fczeye \u00e7\u0131kard\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir,” diyor. “Son \u00f6\u011f\u00fcnde, ak\u015fam yeme\u011finde t\u00fcketilen karbonhidratlar metabolizma ve i\u015ftah \u00fczerinde en az etkiye sahiptir.”<\/p>\n
Tabii ki, strateji a\u011f\u0131rl\u0131k odas\u0131nda saatler ge\u00e7iren ve antrenmanlar\u0131 i\u00e7in bol miktarda enerjiye ihtiya\u00e7 duyan insanlar i\u00e7in ayn\u0131 olmayacakt\u0131r. Lyon, “Y\u00fcksek yo\u011funluklu performansa odaklanan sporcular g\u00fcn\u00fcn erken saatlerinde daha fazla karbonhidrat isteyebilirler” diyor.<\/p>\n
Bunun yaln\u0131zca yo\u011fun e\u011fitim seanslar\u0131 yapan ki\u015filer i\u00e7in oldu\u011funu unutmay\u0131n – \u00f6rne\u011fin powerlifters veya profesyonel CrossFitters. Lyon, “Rutin antrenmanlar i\u00e7in normal yemekler genellikle yeterlidir” diyor.<\/p>\n
Ancak Lyon, hangi beceri seviyesinde olursan\u0131z olun, egzersiz \u00f6ncesi karbonhidratlar\u0131n\u0131z\u0131n glisemik indekste y\u00fcksek g\u0131dalar (veya kan \u015fekerinde b\u00fcy\u00fck bir art\u0131\u015f yaratan yiyecekler) i\u00e7ermedi\u011finden emin olun diyor.<\/p>\n
\u00c7o\u011fu insan, bir e\u011fitim seans\u0131ndan sonra karbonhidrat ikmalinin v\u00fccut taraf\u0131ndan yak\u0131lan glikojenin yerini almak i\u00e7in hayati \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 bilir. Ancak Lyon, \u00e7o\u011fu spor salonuna gidenlerin bu konuda \u00e7ok fazla strese girmelerine gerek olmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. “Rutin e\u011fitim i\u00e7in genellikle normal yemekler yeterlidir,” diyor.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
En g\u00fcndelik v\u00fccut geli\u015ftirmeci bile “protein zamanlamas\u0131” hakk\u0131nda biraz \u015fey bilir – ancak h\u0131zl\u0131 bir tazelemeye ihtiyac\u0131n\u0131z varsa, en uygun 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