Sporculara Yönelik Kemik Sağlığını Koruyan Beslenme Stratejileri: Geleneksel Derleme

Year 2025, Volume: 3 Issue: 1, 182 - 197, 20.03.2025

Handan Akalın , Ayşenur Şahin Bilgin

Abstract

Sağlıklı beslenme, egzersizin kemik sağlığı üzerindeki olumlu etkisine sinerjik etki oluşturur, aşırı egzersizin kemik sağlığı üzerindeki olumsuz etkilerini azaltır, kemik yaralanmalarının iyileşme sürecine olumlu katkı sağlar. Sporcuların hatalı beslenme alışkanlıkları ise kemik sağlığını olumsuz etkiler. Sporcularda uygun enerji kullanılabilirliğinin sağlanması, yeterli karbonhidrat ve protein alımının desteklenmesi ile D vitamini, Ca ve Mg minerallerinin gereksinmelerinin karşılanması sporcuların kemik sağlığının devamlılığı için önemlidir. Bal, aşırı egzersizin kemik üzerindeki yan etkilerini azaltır. Kadın sporcularda stres kırıklarını önlemek için kadın sporcu üçlemesi önlenmeli ve tedavi edilmelidir. Kreatin, glukozamin ve kondroitin sülfat gibi besinsel ergojenik yardımcıların kullanımı kemik sağlığına fayda sağlar. Sporcuların hidrasyon protokollerinde, süt ve alkali mineralli suların yer alması kemik sağlığının korunmasına yardımcı olur. Sporcular arasında popüler olan diyetlerin (düşük FODMAP, glutensiz, vegan, ketojenik vb.) kemik sağlığı üzerindeki olumsuz etkilerinin azaltılması için gerekli tedbirler alınmalıdır. Bu derleme, güncel bilimsel literatür ışığında beslenmenin, sporcuların kemik sağlığı üzerindeki etkisini ortaya koymak amacıyla hazırlanmıştır.

Keywords

Beslenme, diyet, spor, sporcu, kemik, spor yaralanmaları

Ethical Statement

Tüm bilgi, belge, değerlendirme ve sonuçları bilimsel etik ve ahlak kurallarına uygun olarak sunduğumu, Atıfta bulunduğum eserlerin tümünü kaynak olarak gösterdiğimi bildirir, aksi bir durumda aleyhime doğabilecek tüm hak kayıplarını kabullendiğimi beyan ederim. HANDAN AKALIN

Supporting Institution

Yok

Thanks

Yok

Nutritional Strategies for Athletes that Protect Bone Health: Traditional Review

Abstract

Healthy nutrition has a synergistic effect on the beneficial effects of exercise on bone health, minimizes the negative effects of vigorous exercise on bone health, and accelerates recovery from bone injuries. Athletes' unhealthy eating habits have a negative impact on their bone health. Athletes must maintain proper energy availability, consume adequate carbohydrate and protein, and meet their vitamin D, calcium, and magnesium mineral requirements. Honey decreases the effects of vigorous exercise on the bones. To prevent stress fractures in female athletes, the female athlete triad must be prevented and treated. Using nutritional ergogenic aids such as creatine, glucosamine, and chondroitin sulfate improves bone health. Incorporating milk and alkaline mineral water into athletes' hydration protocols can help protect bone health. Necessary measures should be taken to reduce the detrimental effect of special diets (low FODMAP, gluten-free, vegan, ketogenic, etc.) popular among athletes on bone health. Based on the most recent scientific literature, this review has been prepared to illustrate the effect of nutrition on athlete bone health.

Keywords

Nutrition, diet, sports, athlete, bone, sports injuries

Ethical Statement

I declare that I have presented all information, documents, evaluations, and results in accordance with the principles of scientific ethics and morality, that I have cited all of the works I have cited as sources, and that I assume any legal losses that may result in the opposite situation. HANDAN AKALIN

Supporting Institution

None

Thanks

None

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