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Diete z nizkim vnosom ogljikovih hidratov so primerne za športnike?Bukovnik, UrškaDiete z nizkim vnosom ogljikovih hidratov so popularna strategija za zniževanje telesne mase. Športnike pri tovrstnih dietah privlačijo: učinkovito kontroliranje lakote, hitra začetna izguba telesne ... mase, majhna izguba mišične mase, ter dodatna poraba energije z glukoneogenezo in termičnim učinkom makrohranil. Negativni učinki pa so: nižanje zalog glikogena,izguba telesne tekočine, utrujenost, negativen vpliv na imunski sistem in motnje kognitivnih sposobnosti. Dolgotrajnejša uporaba takih diet za športnike ni priporočljiva zaradi slabše raznolikosti hranil, nezadostnega vnosa mikrohranil ter možnih izgub kalcija in posrednih vplivov na kostno maso. Priporočljiv je zmeren vnos ogljikovih hidratov prilagojen spolu, starosti in športnikovim individualnim potrebam glede na športno disciplino. Priporočano je 0,7 odstotno nižanje telesne mase/ teden, kar ohrani mišično maso in zmanjša negativen vpliv diete na zmogljivost športnika. Kljub vsemu je prehrana z nizkim vnosom ogljikovih hidratov lahko primerna kratkotrajna strategija za nižanje telesne mase, če je uporabljana za izbrane treninge ali v obdobju po tekmovanjih ko se potrebe po energetskem vnosu znižajo. Dolgoročno, razmerje makrohranil ne vpliva na izgubo telesne mase in sestavo telesa. Večja poraba energije kot vnos je glavni faktor v procesu izgube telesne mase in maščob. Za uspešno dolgoročno kontroliranje teže in spreminjanje telesne sestave pa je potreben konzistenten individualiziran pristop.Source: Šport : revija za teoretična in praktična vprašanja športa. - ISSN 0353-7455 (Letn. 62, št. 3/4, 2014, str. 72-75)Type of material - article, component part ; adult, seriousPublish date - 2014Language - slovenianCOBISS.SI-ID - 4604849
Author
Bukovnik, Urška
Topics
šport |
diete |
nizki vnos ogljikovih hidratov |
razmerje makrohranil |
telesna masa |
telesna sestava |
sport |
low carbohydrate diets |
macronutrient ratio |
body weight |
body composition
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source: Šport : revija za teoretična in praktična vprašanja športa. - ISSN 0353-7455 (Letn. 62, št. 3/4, 2014, str. 72-75)
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Bukovnik, Urška | 40992 |
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