Karbonhidratlar-Dr. Cavit Meclisi

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Bunlar kısa süreli kasılmalarda enerji kaynağı olarak görev yaparlar. Kan dolaşımı ile dokulara ulaşabilecek tek karbonhidrat molekülü glikozdur. Alınan tüm karbonhidratlar karaciğerde ve diğer bazı dokularda glikoza çevrilmektedir. Binlerce glikoz molekülü yan yana gelerek karaciğer ve kastaki glikojen depolarını oluşturmaktadır. Glikojen deposu erişkinde toplam 160gr civarındadır ve 800 kalorinin altında toplam enerji sunar. Bu depo düz zeminde 5-6 saatlik bir yürüyüşle tüketilebilir. Bu sebeple karbonhidrat alımının amacı depoları tüketmeden sürekli enerji kaynağı ve daha sonra bunları telafi edecek maddelerin sağlanması olmalıdır. Alınan karbonhidratlar değişik hızlarda sindirilecek kan glikoz düzeyini yavaş ancak uzun süre boyunca yükseltebilecek karbonhidrat kaynakları tercih edilmelidir. Ya da karbonhidratlar belirli karışım ve zamanda alınmalıdır. Çeşitli karbonhidratların kana geçiş hızını belirlemek için bunlar glikoz ile karşılaştırılabilir. Glikozun kana geçiş hızı 100 olarak kabul edilirse, aşağıdaki değerler diğer karbonhidratların glisemik indeksi olacaktır. 

Antrenmandan 1,5-2 saat önce düşük glisemik indeksli karbonhidratlar ve proteinden alınan bir yemek antrenman boyunca enerji sağlar. Yüksek glisemik indeksli yiyecekler düşük indeksli türlerle birlikte alınırsa, birinci türün etkisi örtülebilir. Bu şekilde değişik glisemik indeksli karbonhidratların etkisinden yararlanarak aynı yemekten kısa, ortaca, uzun süreli enerji elde edilebilir. Günlük kalorilerin en az % 50’ si karbonhidratlardan elde edilmelidir.



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