Hunger, Ramadan and Exercise

Yıl 2017, Cilt: 1 Sayı: 2, 66 - 80, 29.12.2017

Mustafa savaş Torlak

https://doi.org/10.30769/usbd.357544

Cited By: 2

Öz

Going hungry for a period
of 8-10 hours at night is normal for most people. Hunger is characterized by a
coordinated series of metabolic changes; it is a situation that preserves endogenous
carbohydrate and increases the use of fat as a source of energy. While the
consumption of endogenous carbohydrate becomes restricted, the production of
carbohydrate from amino acids, glycerol and ketone bodies through
gluconeogenesis increases. Many people periodically fast for religious or
cultural reasons. Ramadan is a state of fasting in Islam when it is forbidden
to eat and drink during daylight hours for 30 days. A state of intermittent
fasting such as Ramadan has a slight effect on the general nutrition and
physiological responses of the sedentary population. Food intake occurs at
night and close to the morning. The body
mass generally remains the same, the total energy intake roughly remains
stable, and small changes are observed in the consumption of protein,
carbohydrate and fat. Nevertheless, the lack of suitable nutritional support
decreases the adaptation to exercising and disrupts the process of preparation for competitions. The process of
recovery after heavy exercising depends on the food and liquid intake. This
compilation aims to examine the effects of the month of Ramadan on exercising
performance in the light of scientific data

Anahtar Kelimeler

Hunger, exercise, Ramadan

Açlık, Ramazan Ayı ve Egzersiz

Öz

Gece boyunca 8-10 saat süreyle aç kalmak çoğu insan
için normaldir. Açlık, koordineli bir dizi metabolik değişiklik ile
karakterizedir, endojen karbonhidratı koruyan ve enerji kaynağı olarak yağ
kullanımını artıran bir durumdur. Endojen karbonhidrat kullanımı sınırlanırken,
amino asitlerden, gliserolden ve keton cisimciklerinden glikoneojenez yoluyla
karbonhidrat yapımı artış gösterir. Birçok kişi dini veya kültürel sebeplerden
dolayı periyodik olarak aç kalmaktadır. Ramazan, İslam dininde 30 gün boyunca
gündüz saatlerinde yiyecek ve içeceğin yasak olduğu bir açlık durumudur. Ramazan
gibi aralıklı açlık durumunun, sedanter nüfusun genel beslenmesi ve fizyolojik
cevapları üzerinde küçük bir etkisi bulunur. Gıda alımı gece ve sabaha yakın
zamanda gerçekleşir. Vücut kitlesi genel olarak değişmez, toplam enerji alımı
kabaca sabit kalır ve protein, karbonhidrat, yağ tüketiminde küçük
değişiklikler görülür. Ancak uygun beslenme desteğinin eksikliği egzersize
adaptasyonu azaltır ve yarışmalara hazırlık sürecini bozar. Ağır bir egzersiz
sonrası iyileşme süreci gıda ve sıvı alımına bağlıdır. Bu derleme, Açlık,
Ramazan ayının egzersiz performansı üzerine etkilerini bilimsel veriler ışığında
incelemeye çalışacaktır.

Anahtar Kelimeler

Açlık, egzersiz, ramazan

Kaynakça

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