SPORTS NUTRITION AND PERFORMANCE
Nutrition of athletes participating in heavy physical activities; It is important for them to do their activities at a high level, in terms of their physical development and general health. Sports Nutrition, which is an issue that is sometimes neglected and sometimes exaggerated, is of particular importance for young athletes whose growth and development continues. Successful athletes; Although genetics are the result of the right combination of good training and good training, many talented athletes cannot achieve this goal due to poor nutrition. Physically active athletes need more energy as well as more carbohydrates and protein compared to their inactive peers. This requirement is related to many factors such as activity type, intensity, age, gender, growth rate and height. For example, while men spend about 720 calories with a 1 hour basketball activity, women who do the same activity spend 600 calories. Athletes primarily need to replace the energy they spend. Otherwise, the athlete will lose weight and will experience a loss of strength and strength. Malnutrition, emptying of carbohydrate stores will also increase the risk of injury to the athlete. An athlete who does not have a good energy balance will not be able to show the desired / expected performance in his training and competitions. Athletes with well-established energy balance should be rich in carbohydrates (sugary foods-drinks, bread, pasta, rice...), regardless of their branch (quickness, strength or endurance). The athlete's diet (calorie intake) should contain 60-65% carbohydrates, 15-25% protein (in relation to age, strength training) and 15-25% fat. Attention should be paid to the taste of the food to be taken / chosen and to the ease of digestion. The results of scientific studies point out that athletes generally eat lower calories than they consume, and that 40-55% of the insufficient calories they consume consists of carbohydrates, 5-15% protein and 30-45% fat. In order to prepare the athlete's diet in a balanced and adequate way, it is necessary to get help from a dietician who is expert in this field. It is important for optimal performance to have carbohydrate stores full before activities / training or competitions. Although this is possible with a well-planned daily diet, a carbohydrate-rich meal / breakfast a few hours before the activity is also important in this respect. Eating carbohydrates (potatoes with high glycemic index, white bread, rice, white sugar, fruit juices, bananas, corn chips / flakes, watermelon...), which is rich in fat, protein and fiber, poor carbohydrates 3-4 hours before contributes significantly to performance. The results of scientific studies on carbohydrate intake in the time frame 1 hour before the activity offer contradictory statements. The opinion that the carbohydrate taken in this period will decrease performance does not find serious scientific support. During the activity, fluid intake with carbohydrates will significantly contribute to performance in activities that last 1 hour or more. While it is possible to get this support during the activity in some branches, in some branches (such as football), taking such fluids between the halves will significantly contribute to the sprint performance in the second half. The carbohydrate (sugar) stores that are emptied by the activity are replaced within 2 hours following the fastest activity. The reservoirs, which normally fill 5- 6% per hour, are filled at a rate of 7-8% for each hour within 2 hours following the exercise. Therefore, following exercise, feeding with medium-high glycemic index carbohydrates (you can reach the relevant foods by writing glycemic index or glycaemic index from www.google.com) is important in terms of replacing what is lost quickly. Since there is no feeling of hunger after exercise, it is more preferable to take such carbohydrates in liquid form after exercise. Fluid intake is another important issue in sports nutrition. The lack of fluid (dehydration) of the body is one of the most important points that weakens the athlete. Malnutrition, insufficient fluid intake, and insufficient rest / insomnia are the 3 major enemies of an athlete's performance. Having one or more of these always means poor performance. Less urination and dark urine are the most important indicators of insufficient fluid intake. It is necessary to continue to provide liquid support until the urine color fades. We can understand how much fluid we lost during the workout by weighing it before and after the training. Normal fountain water, fruit juice, sports drinks, etc. With dehydration, fluid loss should be repaired immediately. Especially athletes in the growth and development age need to eat a lot of meat and meat products. This thought is wrong. As I mentioned above, the athlete's diet should mainly contain carbohydrates. The athlete's diet should be balanced and contain a variety of nutrients. Vitamin and mineral supplements provide additional energy to the body. This thought is also wrong. It does not provide additional energy. Athletes need a little more vitamins and minerals compared to their peers. They can largely meet this deficit by eating more than their peers. They do not need to take additional vitamins. If the athlete is a vegetarian (does not eat red meat), the athlete must meet the need for iron with other iron-containing foods (such as beans) and amino acids with legumes. Similarly, milk, yogurt and cheese (preferably low fat) containing calcium should be consumed several times a day. Growing athletes who are nutritionally problematic (choosing food, not eating vegetables and fruits) can close their vitamin deficit by taking multi-vitamin preparations produced for children several times a week. As a result, athletes other than those who are thought to have vitamin and mineral deficiency do not need to take additional vitamins and minerals. Does the use of creatine phosphate contribute to the performance? Creatine phosphate, which is frequently used by athletes today, is the main energy source of our body for short-term (a few seconds) activities. Having full creatine stores provides an advantage in short- term activities (such as short-distance running, swimming) or activities in which multiple sprints (such as football, basketball) are taken. Scientific studies conducted so far have not described any side effects of this mineral, except that it causes water attitude in the body and thus causes muscle stiffness and digestive system problems in some people. However, it is not recommended to be used in athletes under the age of 15-16.