تغذیه ورزشی
تغذیه ورزشی چیست؟
تغذیه ورزشی مطالعه عادات غذایی و رژیم غذایی است که کارآیی ورزشکار را شرح می دهد.
تغذیه ورزشی به نوع و مقدار مایعات و غذاهایی که توسط ورزشکار مصرف می شود، اهمیت می دهد و با مواد مغذی مانند ویتامین ها، مواد معدنی، مکمل ها و مواد آلی مثل کربوهیدرات ها، پروتئین ها و چربی ها سر و کار دارد.
اگر چه تغذیه ورزشی بخش مهمی از بسیاری از دسته های آموزشی ورزشی است، ولی بیشتر در ورزش های قدرتی (مانند وزنه برداری و بدنسازی) و ورزش های استقامتی (مانند دوچرخه سواری، دو، شنا و قایقرانی) متداول و محبوب است.
مکمل ها
همه ورزشکاران در مورد مکمل های غذایی تفکر می کنند زیرا آنها ترکیبات جادویی برای افزایش عملکرد هستند.
در موارد افراطی، ورزشکاران به خصوص بدنسازان ممکن است مواد غیر قانونی برای استفاده انتخاب کنند مانند استروئیدهای آنابولیک، آلیاژهای که به هورمون تستوسترون، که به سرعت می توانند توده عضله و قدرت بدنی بسازند، اما اثرات سوء بسیاری مانند فشار خون بالا و جلوه های خاص جنسیتی منفی دارند.
دوپینگ، یکی دیگر از نیروزا های غیر قانونی است که در سال ۱۹۴۰ کشف شد، وقتی توسط خلبانان جنگ جهانی دوم مورد استفاده قرار گرفت.
در سال ۱۹۴۰ نتایج اولیه در مورد مصرف پروتئین در رژیم غذایی برای ورزشکاران درگیر عضله سازی و تمرینات مقاومتی و استحکامی پیدا شد.
مصرف پروتئین بخشی از مقررات غذایی برای ورزشکاران حقیقی است و یک جزء مهم از تمرین ورزشی است، زیرا می تواند در بهبود عملکرد کمک کند.
مصرف پروتئین در رژیم غذایی قبل، حین و بعد از فعالیت بدنی برای ورزشکاران باید به خوبی آموزش داده شود. تا بتوانند از این طریق حجم عضلانی و قدرت بدنی به دست آورند.
با این حال، اگر پروتئین و اسید آمینه مکمل بیش از حد مصرف شود، می تواند مضر باشد؛ خطرات بهداشتی مانند : از دست دادن آب، نقرس، از دست دادن کلسیم، آسیب کبد و کلیوی و عوارض جانبی گوارشی شامل اسهال، نفخ، و از دست دادن آب.
عوامل موثر بر نیازهای تغذیه
اهداف و شرایط هر ورزشکار متفاوت است بنابراین هر ورزشکار باید روش تغذیه ای متناسب با نیازهای خود را انتخاب کند. عواملی که ممکن است نیازهای تغذیه یک ورزشکار اثر بگذارند شامل:
- نوع فعالیت (هوازی یا بی هوازی)
- جنس
- وزن
- قد
- شاخص توده بدن
- زمان فعالیت (قبل از تمرین، حین تمرین، بازیابی)
- زمان از روز ( به عنوان مثال برخی از مواد مغذی توسط بدن به طور موثر تر در ساعات خاصی جذب می شوند)
مهم این است که برای به دست آوردن انواع مواد غذایی، به تمام عناصر پرمصرف، ویتامین ها، مواد معدنی و… توجه شود.
در یک برنامه غذایی سالم باید از غذاهای فرآوری نشده استفاده شود مانند پرتقال به جای آب پرتقال. خوردن غذاهایی که از روش های طبیعی تهیه شده باشد برای یک ورزشکار مناسب تر است زیرا ارزش غذایی بیشتری از مواد غذایی طبیعی به بدن می رسد. وقتی غذاها فرآوری شده هستند به طور معمول بدان معنی است که ارزش غذایی آنها کاهش می یابد.
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