Sleep Quality and Nutrition Approaches in Athletes

Year 2019, Volume: 14 Issue: 2, 188 - 198, 31.12.2019

Gizem Helvacı , Nurcan Yabancı Ayhan

https://doi.org/10.33459/cbubesbd.545034

Cited By: 1

Abstract

Good sleep quality for
athletes is important for their optimum performance. Sleep of sufficient time
and quality allows the athlete to accelerate the recovery process after the training,
minimize the risk of injury and boost the immune system. Athletes’ frequent
travels for competitions, the anxiety and stress they experience before the
competition, and changes occurring in the body temperature, blood pressure and
hormone levels due to training may lead to sleep problems. Elimination of
factors that trigger sleep problems is necessary for the athlete to maintain
proper body composition, increase motivation and optimize performance. In addition to a quiet, dark and
comfortable sleep environment, a proper diet program has an effect on sleep
quality. This review discusses the current literature the effects on sleep-wake
cycle of melatonin supplementation, B group vitamins, zinc and magnesium
minerals, alcohol and caffeine in athlete. 

Keywords

Athletes, Sleep Quality, Nutrient

Sporcularda Uyku Kalitesi ve Beslenme Yaklaşımları

Abstract

Sporcular için kaliteli
bir uyku optimum performans için önemlidir. Sporcunun yeterli süre ve kalitede
uyuması antrenman sonrası iyileşme sürecinin hızlanması, yaralanma riskinin en
aza indirilmesi ve bağışıklık sisteminin güçlü tutulmasını sağlar. Sporcuların
müsabakalar için sık sık seyahat etmesi, yarışma öncesi yaşadıkları endişe ve
stres, antrenmana bağlı vücut sıcaklığı, kan basıncı ve hormon düzeylerinde
meydana gelen değişiklikler uyku sorunlarına yol açabilmektedir. Uyku
sorunlarını tetikleyen faktörlerin ortadan kaldırılması sporcunun uygun vücut
bileşiminin korunması, motivasyonunun artması ve performansının en üst düzeye
çıkartılması için gereklidir. Sessiz, karanlık ve rahat bir uyku ortamıyla
birlikte uygun bir beslenme programı uyku kalitesi üzerinde etkilidir. Bu
derleme makalede güncel literatür eşliğinde sporcularda melatonin takviyesi, B
grubu vitaminleri, çinko ve magnezyum mineralleri, alkol ve kafeinin
uyku-uyanıklık döngüsü üzerine etkileri açıklanmıştır.

Keywords

sporcu, uyku kalitesi, besin

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