{"id":2399,"date":"2018-11-27T22:09:58","date_gmt":"2018-11-27T20:09:58","guid":{"rendered":"https:\/\/sporcupazari.com\/blog\/?p=2399"},"modified":"2019-03-14T09:30:00","modified_gmt":"2019-03-14T07:30:00","slug":"karbonhidrat-yuklemesi-nedir","status":"publish","type":"post","link":"https:\/\/www.sporcupazari.com\/blog\/karbonhidrat-yuklemesi-nedir\/","title":{"rendered":"Karbonhidrat Y\u00fcklemesi Nedir?"},"content":{"rendered":"

Karbonhidrat y\u00fcklemesi dayan\u0131kl\u0131l\u0131k sporlar\u0131nda m\u00fcsabaka yani yar\u0131\u015fma performans\u0131n\u0131 art\u0131rmak i\u00e7in uygulanan bir y\u00f6ntemdir. Bu y\u00f6nteme \u015feker dopingi de denilir. \u015eeker dopingi ismi sizi yan\u0131ltmas\u0131n bu y\u00f6ntem sak\u0131ncal\u0131 ve WADA n\u0131n yasakl\u0131 y\u00f6ntemleri aras\u0131nda yer alan bir uygulama de\u011fildir.<\/p>\n

Karbonhidrat Y\u00fcklemesi Nedir?<\/h2>\n

Dayan\u0131kl\u0131l\u0131k sporu dedi\u011fimiz bisiklet, maraton gibi sporlarda \u00f6ncelikli olmak \u00fczere m\u00fcsabaka s\u00fcresi doksan dakikay\u0131 ge\u00e7en spor dallar\u0131nda sporcular\u0131n kaslar\u0131nda bulunan glikojen miktar\u0131 yeterli gelmeyebilir. Bu durumda sporcu daha erken yorgunluk hissedecek ve m\u00fcsabaka performans\u0131 d\u00fc\u015fecektir. Bu durumu engellemek i\u00e7in m\u00fcsabakadan bir hafta \u00f6nce antrenman s\u00fcreleri ve karbonhidrat al\u0131m miktar\u0131 ayarlan\u0131r. S\u00fcrekli karbonhidrattan zengin beslenilirken haftan\u0131n sonuna do\u011fru antrenman s\u00fcresi k\u0131salt\u0131l\u0131r\u00a0 ve karbonhidrat al\u0131m\u0131na ayn\u0131 seviyede devam edilir. Bu durumda kaslardaki ve karaci\u011ferdeki glikojen miktar\u0131 artar ve sporcu daha dolu enerji depolar\u0131 ile m\u00fcsabakaya \u00e7\u0131kar. Bu y\u00f6ntem sporcular \u00fczerinde bilimsel deneylerle ge\u00e7erlili\u011fi kabul g\u00f6rm\u00fc\u015f ve ger\u00e7ekli\u011fi ispatlanm\u0131\u015f bir y\u00f6ntemdir. Bu y\u00f6ntem bir ka\u00e7 kilo al\u0131m\u0131na sebep olabilir. Bu sebeple kilo problemi olan sporcular i\u00e7in uygulanmayabilir.<\/p>\n

Bunun yan\u0131nda basketbol, voleybol, futbol, k\u0131sa mesafe ko\u015fu gibi m\u00fcsabaka s\u00fcresi k\u0131sa olan yar\u0131\u015fmalarda bu y\u00f6ntemin herhangi bir faydas\u0131 saptanmam\u0131\u015ft\u0131r.<\/p>\n

\"Karbonhidrat<\/a>

Karbonhidratlar<\/p><\/div>\n

Karbonhidrat y\u00fcklemesi uygulamas\u0131na ili\u015fkin \u00f6rnek bir uygulama a\u015fa\u011f\u0131daki tabloda sunulmu\u015ftur.<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
G\u00fcn<\/th>\nAntrenman S\u00fcresi<\/th>\nKarbonhidrat Miktar\u0131<\/th>\n<\/tr>\n<\/thead>\n
1<\/td>\n90 dakika antrenman<\/td>\n%15<\/td>\n<\/tr>\n
2<\/td>\n40-60 dakika antrenman<\/td>\n%15<\/td>\n<\/tr>\n
3<\/td>\n40-60 dakika antrenman<\/td>\n%15<\/td>\n<\/tr>\n
4<\/td>\n20-45 dakika antrenman<\/td>\n%70<\/td>\n<\/tr>\n
5<\/td>\n20-45 dakika antrenman<\/td>\n%70<\/td>\n<\/tr>\n
6<\/td>\n0-30 dakika antrenman<\/td>\n%70<\/td>\n<\/tr>\n
M\u00fcsabaka<\/td>\nAntrenman yok<\/td>\n%70<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Yukar\u0131daki tabloda egzersiz miktar\u0131 azal\u0131rken karbonhidrat miktar\u0131 azalmamaktad\u0131r. Bununla birlikte bu diyet ile birlikte su da ihmal edilmemelidir. B\u00f6ylece dehidrasyona (v\u00fccuttaki su azalmas\u0131na)kar\u015f\u0131 da bir \u00f6nlem al\u0131nm\u0131\u015f olacakt\u0131r.<\/p>\n

Karbonhidrattan zengin yiyecekler aras\u0131nda meyveler, tah\u0131llar, makarna, kurubaklagiller yer almaktad\u0131r. Cips bisk\u00fcvi gibi g\u0131dalarda karbonhidrat oran\u0131 y\u00fcksek g\u0131dalar olmas\u0131na kar\u015f\u0131n sa\u011fl\u0131ks\u0131z ve ya\u011fl\u0131 olduklar\u0131 i\u00e7in \u00e7ok tavsiye edilmemektedir.\u00a0 E\u011fer m\u00fcsabaka tek g\u00fcnl\u00fck bir yar\u0131\u015fma de\u011filse m\u00fcsabakan\u0131n hemen bitiminde yine karbonhidrat y\u00fcklemesi yap\u0131labilir. Bu durumda metabolizma h\u0131zl\u0131 iken al\u0131nan karbonhidrat glikojen depolar\u0131n\u0131n hemen dolmas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Egzersiz den 1 saat kadar \u00f6nce t\u00fcketilen karbonhidratlar\u0131n da performansa olumlu etkisi saptanm\u0131\u015ft\u0131r. Bununla birlikte glisemik indeksi y\u00fcksek karbonhidratlar t\u00fcketmek v\u00fccudun ani ins\u00fclin salg\u0131lamas\u0131 ile birlikte performans kayb\u0131na da sebep olabilmektedir. Bu sebeple antrenmandan hemen \u00f6nce ve antrenmanda glisemik indeksi y\u00fcksek basit \u015feker s\u0131n\u0131f\u0131ndaki karbonhidratlardan uzak durulmal\u0131d\u0131r.<\/p>\n

 <\/p>\n

Kaynak : Prf. Dr. G\u00fclg\u00fcn ERSOY Egzersiz ve Spor Yapanlar \u0130\u00e7in Beslenme<\/p>\n","protected":false},"excerpt":{"rendered":"

Karbonhidrat y\u00fcklemesi dayan\u0131kl\u0131l\u0131k sporlar\u0131nda m\u00fcsabaka yani yar\u0131\u015fma performans\u0131n\u0131 art\u0131rmak i\u00e7in uygulanan bir y\u00f6ntemdir. Bu y\u00f6nteme \u015feker dopingi de denilir. \u015eeker dopingi ismi sizi yan\u0131ltmas\u0131n bu y\u00f6ntem sak\u0131ncal\u0131 ve WADA n\u0131n yasakl\u0131 y\u00f6ntemleri aras\u0131nda yer alan bir uygulama de\u011fildir. Karbonhidrat Y\u00fcklemesi Nedir? Dayan\u0131kl\u0131l\u0131k sporu dedi\u011fimiz bisiklet, maraton gibi sporlarda \u00f6ncelikli olmak \u00fczere m\u00fcsabaka s\u00fcresi doksan dakikay\u0131<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":2400,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"_jetpack_newsletter_access":"","footnotes":""},"categories":[2,1231],"tags":[1217,1216],"class_list":["post-2399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spor-bilgileri","category-sporcu-beslenmesi","tag-karbonhidrat-diyeti","tag-karbonhidrat-yuklemesi"],"yoast_head":"\nKarbonhidrat Y\u00fcklemesi Nedir? - Sporcu Pazar\u0131 - 0332 666 00 00<\/title>\n<meta name=\"description\" content=\"Karbonhidrat y\u00fckelemesi dayan\u0131kl\u0131l\u0131k sporcular\u0131n\u0131n s\u0131k uygulad\u0131\u011f\u0131 y\u00f6ntemlerden bir tanesidir. Peki karbonhidrat y\u00fcklemesi sa\u011fl\u0131kl\u0131 m\u0131? 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Daha \u00f6nceleri light contact ve full contact spor dallar\u0131nda kullan\u0131lan bu pantolonlar. Yeni \u00e7\u0131kan point fighting kick boks ti\u015f\u00f6rtleri ile birlikte point fighting bran\u015f\u0131nda da kullan\u0131lmaya ba\u015flanm\u0131\u015ft\u0131r. 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Boks eldivenlerinde\u00a0genelde beden kavram\u0131 olarak S, M, L, XL gibi kavramlar kullan\u0131lmaz. Bunun yerine 6 oz, 8 oz, 10 oz, 12 oz, 14 oz ve\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"Boks Eldiveni","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/03\/boks-eldiveni-oz-kavrami.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":3229,"url":"https:\/\/www.sporcupazari.com\/blog\/konya-boks-eldiveni-en-iyi-secenekler-ve-alisveris-rehberi\/","url_meta":{"origin":2399,"position":2},"title":"Konya Boks Eldiveni: En \u0130yi Se\u00e7enekler ve Al\u0131\u015fveri\u015f Rehberi","author":"sporcupazari","date":"11 Eyl\u00fcl 2024","format":false,"excerpt":"Boks, hem fiziksel hem de zihinsel olarak b\u00fcy\u00fck bir disiplin gerektiren bir spor dal\u0131d\u0131r. Ancak boks eldivenleri sadece boks sporunda de\u011fil, kick boks, muay thai, wushu ve di\u011fer d\u00f6v\u00fc\u015f sporlar\u0131nda da kritik bir rol oynar. Konya boks eldiveni aray\u0131\u015f\u0131nda olanlar i\u00e7in, bu makalede boks eldivenlerinin \u00f6nemini, \u00e7e\u015fitlerini ve sat\u0131n al\u0131rken\u2026","rel":"","context":""Spor Malzemeleri Hakk\u0131nda" i\u00e7inde","block_context":{"text":"Spor Malzemeleri Hakk\u0131nda","link":"https:\/\/www.sporcupazari.com\/blog\/category\/spor-malzemeleri-hakkinda\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2018\/11\/green-hill-karbon-mavi-boks-eldiveni.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2018\/11\/green-hill-karbon-mavi-boks-eldiveni.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.sporcupazari.com\/blog\/wp-content\/uploads\/2018\/11\/green-hill-karbon-mavi-boks-eldiveni.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":2270,"url":"https:\/\/www.sporcupazari.com\/blog\/dovus-mucadele-sporlarinin-psikolojik-faydalari\/","url_meta":{"origin":2399,"position":3},"title":"D\u00f6v\u00fc\u015f (M\u00fccadele) Sporlar\u0131n\u0131n Psikolojik Faydalar\u0131","author":"sporcupazari","date":"7 \u015eubat 2018","format":false,"excerpt":"\u00c7a\u011f\u0131m\u0131z\u0131n en b\u00fcy\u00fck sorunlar\u0131ndan bir tanesi \u015f\u00fcphesiz stres. \u0130ster \u00f6\u011frenci olun, ister \u00e7al\u0131\u015fan ister i\u015f adam\u0131 olun stres herkesin m\u00fccadele etmek zorunda oldu\u011fu bir problem halinde. Kontrol alt\u0131na al\u0131namad\u0131\u011f\u0131 zaman stresin davran\u0131\u015f ve kararlar\u0131n\u0131za yans\u0131mas\u0131yla birlikte olumsuz bir \u00e7ok durum ile kar\u015f\u0131 ka\u015f\u0131ya kal\u0131yoruz. Bir \u00e7o\u011fumuzun \u015fimdiki akl\u0131m olsa ifadesi\u2026","rel":"","context":""Spor Bilgileri" i\u00e7inde","block_context":{"text":"Spor Bilgileri","link":"https:\/\/www.sporcupazari.com\/blog\/category\/spor-bilgileri\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2018\/02\/mucadele-spolarinin-psikolojik-etkileri.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2018\/02\/mucadele-spolarinin-psikolojik-etkileri.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2018\/02\/mucadele-spolarinin-psikolojik-etkileri.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2018\/02\/mucadele-spolarinin-psikolojik-etkileri.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1638,"url":"https:\/\/www.sporcupazari.com\/blog\/aerobik-ve-anaerobik-dayaniklilik-nedir\/","url_meta":{"origin":2399,"position":4},"title":"Aerobik ve Anaerobik Dayan\u0131kl\u0131l\u0131k Nedir?","author":"sporcupazari","date":"14 Ocak 2016","format":false,"excerpt":"Spor yaparken v\u00fccudumuz iki \u015fekilde enerji \u00fcretirler k\u0131sa s\u00fcrede y\u00fcksek h\u0131zl\u0131 \u00a0ve kuvvetli hareketler sergilememiz gereken spor dallar\u0131nda anaerobik d\u00fc\u015f\u00fck kuvvet ve s\u00fcratte uzun s\u00fcreli hareket etmemiz gereken sporlarda ise aerobik y\u00f6ntem ile enerji \u00fcretiriz. Bu sporlar\u0131 yaparken ihtiya\u00e7 duydu\u011fumuz dayan\u0131kl\u0131l\u0131k \u015feklinde aerobik ve anaerobik dayan\u0131kl\u0131l\u0131k \u015feklinde ifade ederiz. Dayan\u0131kl\u0131l\u0131k\u2026","rel":"","context":""Genel" i\u00e7inde","block_context":{"text":"Genel","link":"https:\/\/www.sporcupazari.com\/blog\/category\/genel\/"},"img":{"alt_text":"enerji-yollari-dayaniklilik","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2016\/01\/enerji-yollari-dayaniklilik.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1482,"url":"https:\/\/www.sporcupazari.com\/blog\/kick-boks-malzemeleri-nelerdir\/","url_meta":{"origin":2399,"position":5},"title":"Kick Boks Malzemeleri Nelerdir?","author":"sporcupazari","date":"22 Kas\u0131m 2015","format":false,"excerpt":"Kick Boks sporu T\u00fcrkiye de en \u00e7ok lisansl\u0131 sporcu say\u0131s\u0131 olan m\u00fccadele sporlar\u0131ndan bir tanesidir. Kick boks sporunun bu kadar pop\u00fcler olmas\u0131n\u0131n sebepleri pop\u00fcler sinema k\u00fclt\u00fcr\u00fc ve kendi i\u00e7erisinde \u00e7ok dall\u0131 bir spor olmas\u0131 \u015feklinde ifade edilebilir. Bunun yan\u0131nda k\u0131sa s\u00fcrede temel seviyede \u00f6\u011frenilebilmesi ve sonuca y\u00f6nelik vuru\u015flu bir spor\u2026","rel":"","context":""Spor Malzemeleri Hakk\u0131nda" i\u00e7inde","block_context":{"text":"Spor Malzemeleri Hakk\u0131nda","link":"https:\/\/www.sporcupazari.com\/blog\/category\/spor-malzemeleri-hakkinda\/"},"img":{"alt_text":"greenhill-ayak-kaval-koruyucu-1-1000x1000[1]","src":"https:\/\/i0.wp.com\/sporcupazari.com\/blog\/wp-content\/uploads\/2015\/11\/greenhill-ayak-kaval-koruyucu-1-1000x10001.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/2399"}],"collection":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/comments?post=2399"}],"version-history":[{"count":2,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/2399\/revisions"}],"predecessor-version":[{"id":2402,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/posts\/2399\/revisions\/2402"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/media\/2400"}],"wp:attachment":[{"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/media?parent=2399"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/categories?post=2399"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sporcupazari.com\/blog\/wp-json\/wp\/v2\/tags?post=2399"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}