{"id":1121,"date":"2023-04-27T19:51:36","date_gmt":"2023-04-27T19:51:36","guid":{"rendered":"https:\/\/aslankirdar.com\/?p=1121"},"modified":"2023-04-27T19:58:10","modified_gmt":"2023-04-27T19:58:10","slug":"spor-beslenmesi","status":"publish","type":"post","link":"https:\/\/aslankirdar.com\/index.php\/2023\/04\/27\/spor-beslenmesi\/","title":{"rendered":"SPOR BESLENMES\u0130"},"content":{"rendered":"\n<ol class=\"wp-block-list\">\n<li>Karbonhidratlar: Karbonhidratlar, sporcular i\u00e7in enerji kayna\u011f\u0131d\u0131r. Yeterli karbonhidrat al\u0131m\u0131, antrenmanlar s\u0131ras\u0131nda kaslarda depolanan glikojen seviyelerini korur ve sporcular\u0131n daha uzun ve yo\u011fun egzersizler yapmalar\u0131na yard\u0131mc\u0131 olur. \u0130deal olarak, sporcular\u0131n g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131n yakla\u015f\u0131k %55-60&#8217;\u0131n\u0131 karbonhidratlardan almalar\u0131 \u00f6nerilir.<\/li>\n\n\n\n<li>Proteinler: Proteinler, kas onar\u0131m\u0131 ve yeniden yap\u0131lanmas\u0131 i\u00e7in \u00f6nemlidir. Sporcular\u0131n g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131n yakla\u015f\u0131k %15-20&#8217;sini proteinlerden almalar\u0131 \u00f6nerilir. Sporcular, tavuk, hindi, somon, ton bal\u0131\u011f\u0131, yumurta, yo\u011furt, peynir, f\u0131st\u0131k ezmesi ve fasulye gibi protein kaynaklar\u0131na ba\u015fvurabilirler.<\/li>\n\n\n\n<li>Ya\u011flar: Sa\u011fl\u0131kl\u0131 ya\u011flar, \u00f6zellikle omega-3 ya\u011f asitleri, kaslar\u0131n iyile\u015fmesi ve enerji seviyelerinin korunmas\u0131 i\u00e7in \u00f6nemlidir. Sporcular\u0131n g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131n yakla\u015f\u0131k %20-25&#8217;ini sa\u011fl\u0131kl\u0131 ya\u011flardan almalar\u0131 \u00f6nerilir. Somon, ton bal\u0131\u011f\u0131, keten tohumu, ceviz, badem, avokado ve zeytinya\u011f\u0131 gibi ya\u011fl\u0131 bal\u0131klar ve bitki kaynakl\u0131 ya\u011flar t\u00fcketmek \u00f6nemlidir.<\/li>\n\n\n\n<li>S\u0131v\u0131lar: Egzersiz yaparken s\u0131v\u0131 t\u00fcketmek \u00e7ok \u00f6nemlidir, \u00e7\u00fcnk\u00fc terleme yoluyla kaybedilen s\u0131v\u0131lar\u0131 geri kazanmak i\u00e7in suya ihtiya\u00e7 vard\u0131r. \u0130\u00e7ti\u011finiz suyun kalitesine dikkat etmek \u00f6nemlidir. Ayr\u0131ca, spor yapmadan \u00f6nce ve sonra su t\u00fcketmek \u00f6nemlidir. Sporcular ayr\u0131ca, elektrolitlerin (sodyum, potasyum, klor\u00fcr ve magnezyum gibi) kayb\u0131n\u0131 \u00f6nlemek i\u00e7in spor i\u00e7ecekleri de t\u00fcketebilirler.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Bu d\u00f6rt ana ba\u015fl\u0131k, sporda beslenme konusunda genel bir bak\u0131\u015f sa\u011flar ve sporcular\u0131n sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcrmek i\u00e7in do\u011fru besinleri almalar\u0131na yard\u0131mc\u0131 olur. Ancak, her sporcu farkl\u0131 oldu\u011fundan, ki\u015fiye \u00f6zel beslenme planlar\u0131 yapmak i\u00e7in bir diyetisyen veya beslenme uzman\u0131ndan destek almak en iyisidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bu d\u00f6rt ana ba\u015fl\u0131k, sporda beslenme konusunda genel bir bak\u0131\u015f sa\u011flar ve sporcular\u0131n sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcrmek i\u00e7in do\u011fru besinleri almalar\u0131na yard\u0131mc\u0131 olur. Ancak, her sporcu farkl\u0131 oldu\u011fundan, ki\u015fiye [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[],"class_list":["post-1121","post","type-post","status-publish","format-standard","hentry","category-aslan-kirdar"],"_links":{"self":[{"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/posts\/1121","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/comments?post=1121"}],"version-history":[{"count":1,"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/posts\/1121\/revisions"}],"predecessor-version":[{"id":1122,"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/posts\/1121\/revisions\/1122"}],"wp:attachment":[{"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/media?parent=1121"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/categories?post=1121"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aslankirdar.com\/index.php\/wp-json\/wp\/v2\/tags?post=1121"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}