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اصل و ترجمه مقاله لاتین Nutrition for the sprinter

اصل و ترجمه مقاله لاتین Nutrition for the sprinter

Nutrition for the sprinter

Abstract
The primary roles for nutrition in sprints are for recovery from training and competition and influencing training adaptations. Sprint success is determined largely by the power-to-mass ratio, so sprinters aim to increase muscle mass and power. However, extra mass that does not increase power may be detrimental. Energy and protein intake are important for increasing muscle mass. If energy balance is maintained, increased mass and strength are possible on a wide range of protein intakes, so energy intake is crucial. Most sprinters likely consume ample protein. The quantity of energy and protein intake necessary for optimal training adaptations depends on the individual athlete and training demands; specific recommendations for all sprinters are, at best, useless, and are potentially harmful. However, if carbohydrate and fat intake are sufficient to maintain energy levels, then increased protein intake is unlikely to be detrimental. The type and timing of protein intake and nutrients ingested concurrently must be considered when designing optimal nutritional strategies for increasing muscle mass and power. On race day, athletes should avoid foods that result in gastrointestinal discomfort, dehydration or sluggishness. Several supplements potentially influence sprint training or performance. Beta-alanine and bicarbonate may be useful as buffering agents in longer sprints. Creatine may be efficacious for increasing muscle mass and strength and perhaps increasing intensity of repeat sprint performance during training.


تغذیه دوندگان سرعت
چکیده
نقش اصلی تغذیه دوندگان سرعت برای بازیابی آموزش و رقابت و تطبیق عوامل موثر بر آموزش می باشد. موفقیت دوندگان سرعت تا حد زیادی با نسبت قدرت به توده بدن تعیین می شود، به همین دلیل هدف دوندگان سرعت افزایش توده عضلانی و قدرت می باشد. با این حال، حجم اضافی که قدرت را افزایش نمی دهد ممکن است زیان آور باشد. مصرف انرژی و پروتئین برای افزایش توده عضلانی مهم هستند. اگر تعادل انرژی حفظ شود، افزایش حجم و قدرت در طیف گسترده ای از مصرف پروتئین امکان پذیر می باشد، به طوری که مصرف انرژی بسیار حیاتی می شود. اکثر دوندگان سرعت به احتمال زیاد پروتئین کافی مصرف می کنند. مقدار انرژی و مصرف پروتئین مورد نیاز برای تطابق آموزش مطلوب به ورزشکار فردی و تقاضای آموزش،به توصیه های خاص برای همه دوندگان سرعت بستگی دارد، در بهترین حالت، بی فایده، و به طور بالقوه مضر می باشد. با این حال، اگر مصرف کربوهیدرات و چربی برای حفظ سطوح انرژی کافی باشد، سپس مصرف پروتئین افزایش یافته بعید است که مضر بوده باشد. نوع و زمان مصرف پروتئین و مواد مغذی مصرفی به صورت همزمان باید هنگام طراحی استراتژی های تغذیه ای مطلوب برای افزایش توده و قدرت عضله در نظر گرفته شود. در روز مسابقه، ورزشکاران باید از مواد غذایی که منجر به ناراحتی های دستگاه گوارش، کم آبی و یا کُندی می شوند اجتناب نمایند. چندین مکمل بالقوه آموزش و یا عملکرد دوندگان سرعت را تحت تاثیر قرار می دهد. بتا آلانین و بی کربنات ممکن است به عنوان عوامل بافر (میانجی) در دو های سرعت طولانی تر مفید باشد. کراتین ممکن است برای افزایش توده عضلانی و قدرت و شاید افزایش شدت تکرار عملکرد سرعتی در طول آموزش مؤثر باشد.
کلید واژه ها: هیپرتروفی عضله، تهویه مطبوع آموزش، تعادل پروتئین عضله خالص، کراتین، نسبت قدرت به حجم بدن.

 

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