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Ishrana sportista

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Autor: Nemanja Šambaher PSPE, FISAF PT, 23.11.2012.

Ishrana je sastavni deo pripreme sportista, koji se često zanemaruje i previše pridaje važnost ostalim aspektima prirpeme, verujući da će samim napornim i istrajnim treniranjem doći do željenog cilja.
Ishrana sportista


Pridržavajući se ovakvog stava, sportisti često upadaju u stanja pretreniranosti, dolazi do stagniranja ili opadanja rezultata,dešavaju se povrede, bolesti, što sve zajedno ima uticaja i na psihičku komponentu sportiste. Da bi se izbegle ovakve posledice, mora se planirati pravilna ishrana, koja će omogućiti sportisti da izdrži naporne treninge, adaptaciju na trenažni stimulus, brz oporavak, izbegavanje povreda,tj pravilno izbalansirana ishrana će omogućiti sportisti da maksimalno ispuni svoj biološki potencijal.

Pod pravilnom i izbalansiranom ishranom se misli ishrana koja će zadovljiti energetske potrebe,kao i potrebe za gradivnim, mineralnim i vitaminskim materijama. Ne postoji jedan univerzalni obrazac za sve sportiste, već se pri kreiranju plana ishrane  mora voditi računa o nekoliko faktora: tip sporta (primarni energetski izvori), trajanje i intenzitet trenažne sesije, starost sportiste, pol, hormonski status, stanje sportiste, vrednost bazalnog metabolizma (količina masnog i mišićnog tkiva) itd.

Treba napomenuti da često sportisti, a i njihovi treneri, pribegavaju najpre suplementima, stavljajući vrednost suplemenata iznad ishrane. Takav pristup je pogrešan, jer ništa ne moze da zameni odgovarajuću ishranu, a suplementi kao što njihovo ime kaže, treba da dopunjuju ishranu, jer bez pravilne ishrane vrednost suplemenata umnogome opada. Još samo treba dodati, da ishrana sportista podrazumeva ishranu tokom i van treninga, kao i to da ishrana mora da sadrži sve mikro (vitamini,minerali) i makronutrijente (proteini, masti, ugljeni hidrati), kao i veće kolicine vode,usled povecanog znojenja sportista prilikom fizičkih napora.

Nazad na: Dijete i programi ishrane

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