نقش زمان‌بندی مصرف درشت‌مغذی‌ها، آب و الکترولیت‌ها در ارتقای عملکرد بدنی ورزشکاران جوان: مرور روایتی بر راهبردهای تغذیه‌ای پیش، حین و پس از تمرین
محورهای موضوعی : بیوشیمی و تغذیه ورزشی
1 - استادیار، گروه علوم ورزشی، دانشکده علوم انسانی، واحد پرند، دانشگاه آزاد اسلامی، پرند، تهران، ایران.
کلید واژه: زمان‌بندی مصرف درشت‌مغذی‌ها در عملکرد ورزشی, کربوهیدرات, پروتئین, چربی, هیدراتاسیون و الکترولیت‌ها,
چکیده مقاله :
این مقاله مروری روایتی به بررسی جامع نقش زمان‌بندی مصرف درشت‌مغذی‌ها، مایعات و الکترولیت‌ها در ارتقای عملکرد بدنی ورزشکاران جوان پرداخته است. اهمیت ویژه‌ای که تغذیه در سنین نوجوانی و جوانی دارد به‌علت تأثیر مستقیم آن بر رشد جسمی، هورمونی و عملکردی مورد تأکید قرار گرفته است. نتایج نشان می‌دهند که نه تنها کیفیت و کمیت درشت‌مغذی‌ها، بلکه زمان دقیق مصرف آن‌ها در پیش، حین و پس از تمرین، تأثیر معناداری بر عملکرد تمرینی و بازیابی عضلانی دارد. در این مطالعه، مشخص شده که مصرف کربوهیدرات‌ها با دقت زمانی، به حفظ انرژی، پیشگیری از افت گلیکوژن و خستگی عضلانی منجر می‌شود. همچنین تأکید شده که استفاده از مکمل‌های کربوهیدرات حین تمرین‌های طولانی برای حفظ عملکرد و تمرکز ذهنی بسیار مؤثر است. از طرف دیگر، مصرف هدفمند چربی‌ها به‌ویژه در تمرینات استقامتی و با شدت متوسط، موجب بهینه‌سازی ذخایر انرژی و کاهش التهاب پس از تمرین می‌شود. در زمینه پروتئین‌ها، نتایج نشان می‌دهند که مصرف آن‌ها در دوره‌های نزدیک به تمرین، به‌ویژه بلافاصله پس از تمرین، برای افزایش توده عضلانی و تقویت بازیابی بسیار مهم است. ترکیب پروتئین و کربوهیدرات در نسبت‌های مناسب، بهترین رویکرد برای بهینه‌سازی سنتز پروتئینی و بازسازی ذخایر گلیکوژن است.
مدیریت مصرف آب و الکترولیت‌ها برای نوجوانان و جوانان در ورزش و فعالیت بدنی نیز به‌عنوان بخش حیاتی از راهبرد تغذیه ورزشی بررسی شده است. نشان داده شده که تنظیم دقیق مصرف مایعات و الکترولیت‌ها پیش از تمرین برای جلوگیری از کم‌آبی بدن، حین تمرین برای حفظ تعادل مایعات، و پس از تمرین برای جبران ذخایر از دست‌رفته، کلیدی است. در نهایت، مقاله بر ضرورت رویکردهای تغذیه‌ای دقیق و فردمحور، و نیاز به دستورالعمل‌های مشخص برای ورزشکاران جوان، به‌ویژه در کشورهای در حال توسعه، تأکید دارد تا از رشد و توسعه پایدار آنان حمایت شود.
مدیریت مصرف آب و الکترولیت‌ها برای نوجوانان و جوانان در ورزش و فعالیت بدنی نیز به‌عنوان بخش حیاتی از راهبرد تغذیه ورزشی بررسی شده است. نشان داده شده که تنظیم دقیق مصرف مایعات و الکترولیت‌ها پیش از تمرین برای جلوگیری از کم‌آبی بدن، حین تمرین برای حفظ تعادل مایعات، و پس از تمرین برای جبران ذخایر از دست‌رفته، کلیدی است. در نهایت، مقاله بر ضرورت رویکردهای تغذیه‌ای دقیق و فردمحور، و نیاز به دستورالعمل‌های مشخص برای ورزشکاران جوان، به‌ویژه در کشورهای در حال توسعه، تأکید دارد تا از رشد و توسعه پایدار آنان حمایت شود.
In this narrative review, the most recent scientific research is used to critically evaluate the impact of macronutrient timing, fluid and electrolyte intake, and the athletic performance of young athletes. Optimal nutrition is crucial during the sensitive developmental period of adolescence and youth, characterized by continuous tissue growth, remodeling, and extensive physiological changes. This review unequivocally illustrates that athletic performance and recovery are significantly influenced by precise nutrient timing, in addition to the quality and quantity of nutrients.
Particularly for moderate-to-high-intensity activities, carbohydrates are the primary energy source. The results suggest that optimal carbohydrate intake at specific intervals prior to exercise stabilizes liver and muscle glycogen stores, thereby improving training capacity. Controlled carbohydrate intake effectively prevents declines in blood glucose levels during prolonged exercise, thereby maintaining both cognitive focus and muscular strength. Additionally, the replenishment of glycogen is expedited by consuming carbohydrates in specific quantities immediately after exercise, particularly when they are combined with protein. The review emphasizes the significance of fats as a stable energy source during moderate-intensity activities and endurance exercises. A balanced and timely intake of fat enhances post-exercise hormonal regulation and inflammatory responses. Nevertheless, the necessity of controlled timing and dosage is underscored by the potential for gastrointestinal discomfort that can result from excessive fat consumption, especially during or immediately after exercise.
Proteins also play a critical role in this investigation. Protein synthesis pathways are activated and muscle breakdown is minimized through the consumption of protein at specific times, particularly before and after exercise. Muscle synthesis and energy restoration are significantly improved by the combined consumption of proteins and carbohydrates in specific proportions following exercise. It is also advisable for young athletes to consume protein daily to maintain a positive nitrogen balance and promote muscle growth. The critical role of fluid and electrolyte management in maintaining fluid balance and preventing dehydration is emphasized. The results highlight the importance of precise timing and appropriate intake volumes, especially in hot environments and during prolonged exercise, to maintain the health and performance of young athletes.
In summary, this review underscores the importance of formulating precise, personalized nutritional strategies for young athletes. It recommends that sports nutrition professionals and coaches customize nutritional plans to meet the distinctive physiological and developmental needs of this age group. The insights gained from this review could be a valuable foundation for the development of comprehensive and practical nutritional guidelines for young athletes.
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