| Abstract | Teški fizički napori kojima se izlažu vrhunski sportaši tijekom natjecanja zahtijevaju od njih da
budu u vrhunskoj fizičkoj kondiciji. Kako bi postigli što bolje rezultate, sportaši moraju proći
naporan proces kondicijske pripreme čiji su glavni elementi izdržljivost, snaga i brzina.
Za uspjeh vrhunskih sportaša je uz vrhunsku kondicijsku pripremu jednako važna i pravilna
prehrana. Svrha planiranja prehrane za sportaše je unapređenje njihove snage i izdržljivosti,
a ovisi o vrsti sporta, spolu, dobi, te prehrambenim navikama. Za sportaše su sve
komponente hrane jednako važne, odnosno ugljikohidrati, masti, proteini i voda.
Ugljikohidrati su primarni izvor energije u tijelu. Tijelo može pohraniti ograničenu količinu
ugljikohidrata u obliku glikogena u jetri i mišićima, a ostatak će pohraniti u obliku masnog
tkiva. Izvori ugljikohidrata u svakodnevnoj prehrani su kruh, tjestenina, riža, proizvodi od
žitarica, voće, povrće, mlijeko, mliječni proizvodi, šećer i slastice. Masti su nakon
ugljikohidrata drugi izvor energije. Prilikom odmora ili laganog aerobnog treninga masti su
glavni izvor energije u organizmu te su neophodne za normalno funkcioniranje organizma jer
sadrže esencijalne masne kiseline. Unos dovoljne količine proteina je od iznimne važnosti za
sportaše jer oni izgrađuju mišiće, regeneriraju oštećena mišićne vlakna, nužni su za aktivnost
enzima, hormona i imunološkog sustava. Sportaši ih unose u organizam hranom kao što su
nemasno meso, riba i morski plodovi, jaja, mliječni proizvodi, mahunarke, orašasti plodovi,
voće i povrće, te u obliku dodataka prehrani. Voda je vrlo važan čimbenik u uspješnoj
pripremi sportaša. Intenzivnim se treningom putem znoja gubi velika količina vode, ali i
elektrolita te je dovoljan unos tekućine izuzetno važan kako bi se spriječila dehidracija
organizma. Sportaši za rehidrataciju najčešće koriste izotonične napitke kojima nadoknađuju
tekućinu i elekrolite, ali i unose određenu količinu ugljikohidrata. |
| Abstract (english) | Heavy physical efforts that top athletes are exposed to during competitions require them to be in top physicyal condition. In order to achieve better results athletes have to undergo exhausting training process whose main elements are stamina, strength and speed.
For the success of top athlete proper nutrition is as important as physical preparation. The purpose of creating a diet for athletes is to improve their strength and stamina. It depends on the type of sport, sex, age and eating habits of athlete. The most important components of food for athletes are carbohydrates, fats, protein and water.
Carbohydrates are primary energy source in human body. Human body can store a limited amount of carbohydrates as glycogen in liver and muscles and any excess of carbohydrates will be stored as fat. Carbohydrate sources in daily basis nutrition are bread, pasta, rice, cereals, fruits, vegetables, milk and dairy products, sugar and sweets. Fats are secondary
energy source after carbohydrates. During rest or light aerobic training fats are main energy source in human body and they are necessary for normal body functioning because they contain essential fatty acids which are involved in numerous biological functions. Sufficient protein intake is extremely important to athletes because they build muscles, repair damaged muscle fibers, they are building elements of enzymes, hormones, antibodies. Athletes ingest them by protein rich food (lean meat, fish and sea food, eggs, dairy products, legumer, nuts, fruits and vegetables) and in form of supplements. Water is very important in athletes physical preparation. During intense exercise a large amount of water and electrolytes contained in it are lost in form of sweat. Thus, sufficient water intake is important in order to prevent dehydration. In order to rehydrate, athletes mostly use isotonic drinks which make up the lost fluid and electrolytes and also bring a certain amount of carbohydrates. |
