{"id":583,"date":"2018-11-20T14:24:08","date_gmt":"2018-11-20T14:24:08","guid":{"rendered":"http:\/\/www.skechers.com.tr\/blog\/?p=583"},"modified":"2021-05-24T16:45:08","modified_gmt":"2021-05-24T16:45:08","slug":"sporcularin-almasi-gereken-vitaminler-ve-besinler","status":"publish","type":"post","link":"https:\/\/www.skechers.com.tr\/blog\/sporcularin-almasi-gereken-vitaminler-ve-besinler\/","title":{"rendered":"Sporcular \u0130\u00e7in Besin ve Vitamin \u00d6nerileri"},"content":{"rendered":"<h1>Spor Yapanlar\u0131n Mutlaka Almas\u0131 Gereken Vitaminler ve Besinler<\/h1>\n<p>Her insan\u0131n sa\u011fl\u0131kl\u0131 bir birey olarak hayatlar\u0131n\u0131 s\u00fcrd\u00fcrebilmesi i\u00e7in vazge\u00e7ilmezi olmas\u0131 gereken yegane \u015fey spordur. Sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in sporun yan\u0131nda buna g\u00f6re beslenmeyi de g\u00f6z ard\u0131 etmemeliyiz. Sporun hangi dal\u0131 olursa olsun yap\u0131lan\u00a0antrenmanlar\u0131n ve egzersizlerin\u00a0yan\u0131nda mutlaka <strong>sa\u011fl\u0131kl\u0131 beslenme listesi<\/strong>ne sahip olmal\u0131d\u0131r. V\u00fccut geli\u015ftirmeye y\u00f6nelik egzersiz yapan ki\u015filerde en \u00f6nemli beslenme hatalar\u0131ndan birisi, ya\u011f t\u00fcketimini a\u015f\u0131r\u0131 k\u0131s\u0131tlamakt\u0131r. Spor yapan ki\u015filer g\u00fcnl\u00fck enerjilerinin yakla\u015f\u0131k y\u00fczde 20&#8217;sini ya\u011flardan sa\u011flar. Bu gibi hatalara d\u00fc\u015fmemek i\u00e7in sizleri <strong>sporcu beslenmesi<\/strong> hakk\u0131ndaki yaz\u0131m\u0131z\u0131 okumaya davet ediyoruz.<\/p>\n<h2>Sporcu Beslenmesini Etkileyecek \u00d6neriler<\/h2>\n<p><strong>\u00a0Spor dallar\u0131<\/strong>, tak\u0131m sporlar\u0131 ve bireysel sporlar olmak \u00fczere ayr\u0131l\u0131r. Ki\u015fi yetene\u011fine g\u00f6re se\u00e7ece\u011fi spor faaliyeti, performans\u0131 ve devaml\u0131l\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan yararl\u0131 olacakt\u0131r. Okuyaca\u011f\u0131n\u0131z yaz\u0131m\u0131zla, belirli spor dallar\u0131n\u0131n ve g\u00fcndelik hayat\u0131nda spor yapanlar\u0131n mutlaka almas\u0131 gereken vitamin ve besinleri buradan bulabilirsiniz.<\/p>\n<h3>Futbolla fazlas\u0131yla ilgiliyseniz:<\/h3>\n<p>Futbol ile u\u011fra\u015fanlar\u0131n <strong>sa\u011fl\u0131kl\u0131 beslenme listesi<\/strong>ne g\u00f6re sabah kahvalt\u0131s\u0131nda, protein a\u011f\u0131rl\u0131kl\u0131 bir beslenme listesi olu\u015fturmalar\u0131 gerekir. Antrenman program\u0131na g\u00f6re, spor yapmadan en az 2 saat \u00f6ncesinde \u00f6\u011f\u00fcn t\u00fcketilmelidir. M\u00fcsabakalar\u0131n oldu\u011fu ak\u015famlarda g\u00fcn i\u00e7inde meyvelerin yenmesi sa\u011fl\u0131kl\u0131 olacakt\u0131r. Ek olarak C vitamini, B vitamini ve demir takviyesi almak, d\u00fczenli olarak y\u00fcksek miktarda su i\u00e7meleri gerekir.<\/p>\n<h3>Voleybol ile ilgilenen sporcular:<\/h3>\n<p>Voleybol antrenman\u0131nda ve m\u00fcsabakalar\u0131nda \u00e7ok fazla fiziksel ve zihinsel enerji harcan\u0131r. Kahvalt\u0131da kalsiyum i\u00e7eren besinlere a\u011f\u0131rl\u0131k verilebilir. Kondisyonunuzu kaybetmemek ad\u0131na enerji verici besinler tercih edilmelidir. Magnezyum, protein, bal\u0131k ya\u011f\u0131 ve glikozamin gibi vitaminlerde tak\u0131m sporlar\u0131na fayda sa\u011flayan en iyi besin destekleridir.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-587 aligncenter\" src=\"http:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2018\/11\/skechers-rahat-spor-ayakkab\u0131-copy1.jpg\" alt=\"\" width=\"600\" height=\"1041\" srcset=\"https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2018\/11\/skechers-rahat-spor-ayakkab\u0131-copy1.jpg 600w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2018\/11\/skechers-rahat-spor-ayakkab\u0131-copy1-173x300.jpg 173w, https:\/\/www.skechers.com.tr\/blog\/wp-content\/uploads\/2018\/11\/skechers-rahat-spor-ayakkab\u0131-copy1-590x1024.jpg 590w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Basketbolla ilgilenen sporcular i\u00e7in:<\/h3>\n<p>Bir basketbolcunun antrenman ve ma\u00e7larda bir\u00e7ok kas grubu \u00e7al\u0131\u015f\u0131r. Basketbolcular\u0131n \u00f6\u011f\u00fcnlerini hi\u00e7bir \u015fekilde atlamamas\u0131 gerekir. Beslenme program\u0131n\u0131z\u0131 d\u00fczenlerken, doymu\u015f ya\u011f, \u015feker ve sodyum al\u0131m\u0131n\u0131\u00a0s\u0131n\u0131rlayacak yiyecekleri se\u00e7mekte fayda vard\u0131r. Bu sporla ilgilenenler karbonhidrat, protein ve bol miktarda s\u0131v\u0131 i\u00e7mesi gerekir.\u00a0Sodyum, potasyum B12, B3, B1, D ve C vitaminler basketbol sporuyla ilgilenenler i\u00e7in faydal\u0131 vitaminlerdir.<\/p>\n<p>Ko\u015fudan \u00f6nce, midenizi rahats\u0131z etmeden size enerji sa\u011flayacak bir \u015fey t\u00fcketmeniz gerekir. Bu durumda karbonhidratlara ve lif ile ya\u011f\u0131 d\u00fc\u015f\u00fck besinler gerekir. Ko\u015fuya \u00e7\u0131kmadan en az 30 dakika \u00f6nce bir \u015feyler t\u00fcketmelisiniz ki b\u00f6ylece yoldayken sindirim s\u0131k\u0131nt\u0131s\u0131 ya\u015famay\u0131n. Susuzluk hissetmeden \u00f6nce s\u0131v\u0131 al\u0131n ve tek seferde b\u00fcy\u00fck miktarda s\u0131v\u0131 almamaya \u00e7al\u0131\u015f\u0131l\u0131nmal\u0131. E vitamini almak ko\u015fucular i\u00e7in faydal\u0131d\u0131r. Bunun yan\u0131 s\u0131ra iyi beslenmeyle birlikte rahat <a href=\"https:\/\/www.skechers.com.tr\/erkek-kosu-ayakkabilari-c-2005?utm_source=blog&amp;utm_medium=content&amp;utm_campaign=sporcular-icin-besin-ve-vitamin-onerileri&amp;utm_term=2005\">ko\u015fu ayakkab\u0131s\u0131<\/a> modellerine\u00a0sahip olmazsak yeterli performansa ula\u015famay\u0131z o y\u00fczden sizlere yeni nesil Resalyte\u00ae yast\u0131kl\u0131 orta taban \u00fcst d\u00fczey koruma ve rahatl\u0131ktaki <a href=\"https:\/\/www.skechers.com.tr\/p\/go-trail-ultra-3-14110-olpk\"><strong><u>Skechers GOtrail Ultra 3<\/u><\/strong><\/a> ko\u015fu ayakkab\u0131s\u0131n\u0131 \u00f6neriyoruz.<\/p>\n<p>&nbsp;<\/p>\n<p>Bunlar\u0131n d\u0131\u015f\u0131nda profesyonel bir sporcu olmadan da g\u00fcndelik hayat\u0131m\u0131zda egzersiz yap\u0131yorsak beslenmenize dikkat etmeniz gerekir. Sa\u011fl\u0131\u011f\u0131n ve performans\u0131n devaml\u0131l\u0131\u011f\u0131 i\u00e7in, enerji ve besin \u00f6\u011felerinin yeterli t\u00fcketilmelidir. Kas yap\u0131m\u0131 ve dayan\u0131kl\u0131l\u0131\u011f\u0131n artmas\u0131 ad\u0131na protein ve karbonhidrat al\u0131m\u0131 \u00f6nemlidir ve s\u0131v\u0131 dengesi sa\u011flanmal\u0131d\u0131r. Zira v\u00fccut geli\u015ftirmeye y\u00f6nelik egzersiz yapan ki\u015filerde en \u00f6nemli beslenme hatalar\u0131ndan birisi, ya\u011f t\u00fcketimini a\u015f\u0131r\u0131 k\u0131s\u0131tlamakt\u0131r. Ya\u011flar v\u00fccutta hormonlar\u0131n yap\u0131s\u0131nda bulunmakla birlikte, \u00f6zellikle ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, \u00fcreme sa\u011fl\u0131\u011f\u0131, kemik geli\u015fimi, h\u00fccre yenilenmesi ve kan p\u0131ht\u0131la\u015fmas\u0131 gibi temel fonksiyonlar\u0131 olan A, D, E ve K vitaminlerinin v\u00fccut taraf\u0131ndan kullan\u0131lmas\u0131n\u0131 sa\u011flar. <strong>Spor yapan ki\u015filer<\/strong> g\u00fcnl\u00fck enerjilerinin yakla\u015f\u0131k y\u00fczde 20&#8217;sini ya\u011flardan sa\u011flar.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Spor Yapanlar\u0131n Mutlaka Almas\u0131 Gereken Vitaminler ve Besinler Her insan\u0131n sa\u011fl\u0131kl\u0131 bir birey olarak hayatlar\u0131n\u0131 s\u00fcrd\u00fcrebilmesi i\u00e7in vazge\u00e7ilmezi olmas\u0131 gereken yegane \u015fey spordur. Sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in sporun yan\u0131nda buna g\u00f6re beslenmeyi de g\u00f6z ard\u0131 etmemeliyiz. Sporun hangi dal\u0131 olursa olsun yap\u0131lan\u00a0antrenmanlar\u0131n ve egzersizlerin\u00a0yan\u0131nda mutlaka sa\u011fl\u0131kl\u0131 beslenme listesine sahip olmal\u0131d\u0131r. V\u00fccut geli\u015ftirmeye y\u00f6nelik egzersiz yapan ki\u015filerde [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":598,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[23,5],"tags":[37,36,13,56,55,57],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.5.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Spor Yapanlar\u0131n Mutlaka Almas\u0131 Gereken Vitaminler ve Besinler<\/title>\n<meta name=\"description\" content=\"Spor yapan ki\u015filer g\u00fcnl\u00fck enerjilerinin yakla\u015f\u0131k y\u00fczde 20&#039;sini ya\u011flardan sa\u011flar. Bu gibi hatalara d\u00fc\u015fmemek i\u00e7in sizleri sporcu beslenmesi hakk\u0131ndaki yaz\u0131m\u0131z\u0131 okumaya davet ediyoruz.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.skechers.com.tr\/blog\/sporcularin-almasi-gereken-vitaminler-ve-besinler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spor Yapanlar\u0131n Mutlaka Almas\u0131 Gereken Vitaminler ve Besinler\" \/>\n<meta property=\"og:description\" content=\"Spor yapan ki\u015filer g\u00fcnl\u00fck enerjilerinin yakla\u015f\u0131k y\u00fczde 20&#039;sini ya\u011flardan sa\u011flar. 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