Oskrba z beljakovinami pri športnikih

Mlakar, David (author), Salobir, Janez (mentor)

Beljakovine oskrbujejo organizem z aminokislinami in so zato zelo pomembno hranilo za ljudi, še posebej športnike, ki imajo večjo kvoto obrabe beljakovin in lahko beljakovine tudi nalagajo. Vzdržljivostnim športnikom tako priporočajo dnevni vnos 1,2–1,4 g beljakovin na kilogram telesne mase, kar je za okoli 0,4–0,5 g več od ljudi, ki so zmerno aktivni. Športniki, ki se ukvarjajo z dvigovanjem uteži, imajo še nekoliko večje potrebe, in sicer jim priporočajo dnevni vnos 1,8 g na kilogram telesne mase. Preveliki vnos beljakovin od priporočenega ne vodi v večjo sintezo novih mišičnih beljakovin, a se odsvetuje, kljub temu da pri zdravih ljudeh ni znanih negativnih učinkov na zdravje. Strokovnjaki na področju prehrane in športa vedno več pozornosti namenjajo tudi preučevanju vpliva posameznih aminokislin, tudi zato, ker so prekurzorji spojin, ki omogočajo izvedbo boljših treningov in hitrejšo regeneracijo. Za doseganje dobrih športnih rezultatov in optimalno regeneracijo je pri športnikih zelo pomemben tudi čas vnosa beljakovin, in sicer je optimalno, da beljakovinsko bogata živila športniki zaužijejo po treningu.

• Language: Slovenian
• Keywords: športna prehrana, zdrava prehrana, potrebe po beljakovinah, športniki, aminokisline, pomanjkanje beljakovin, mišice, vnos beljakovin
• Work type: Bachelor thesis/paper
• Typology: 2.11 - Undergraduate Thesis
• Organization: BF - Biotechnical Faculty
• Publisher: [D. Mlakar]
• Year: 2018
• PID: 20.500.12556/RUL-103151
• UDC: 613.2+612.398:796
• COBISS.SI-ID: 4953720
• Publication date in RUL: 14.09.2018

MLAKAR, David, 2018, Oskrba z beljakovinami pri športnikih [online]. Bachelor’s thesis. D. Mlakar. [Accessed 26 April 2025]. Retrieved from: https://repozitorij.uni-lj.si/IzpisGradiva.php?lang=eng&id=103151

Secondary language

• Language: English
• Title: Protein requirements in athletes

Abstract

Proteins provide the organism with amino acids. Therefore proteins are very important nutrient in human diet, especially for sportsmen, which have a higher protein turn-over rate an the rate of protein deposition. That can be seen in increased protein needs. For the endurance sportsmen have been recommended daily intake of proteins 1.2–1.4 g per kilogram of body mass, which is approximately 0.4–0.5 grams more than for moderately active people. Sportsmen that lifting weights have even higher needs, they have to consume 1.8 g/kg of body mass per day. Excessive protein intake (higher than recommended) does not lead into increased protein synthesis. It cannot be advice to exceed the recommended daily intake, despite the fact that negative effect of increased intake protein on human health was not proven. Nutrition and sports experts were more and more focused on studying the impact of different amino acids on sportsmen, because among other things, these monomers of the protein are precursors for numerous compounds in the human body, and consequently improve training and enable faster regeneration. Time of protein intake is also one of the most important factors for great sporting achievement and optimal regeneration of athletes; optimal time for consuming protein-rich foods is immediately after training.

• Keywords: sport nutrition, healthy nutrition, protein needs, athletes, amino acids, lack of proteins, muscles, protein intake