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Pomen prehrane za regeneracijo mišic po telesni vadbi : diplomsko delo
Žnidar, Janiya Maja (Author), Pandel Mikuš, Ruža (Mentor) More about this mentor... This link opens in a new window, Amon, Mojca (Co-mentor)

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Abstract
Uvod: Optimalen vnos hranil po telesni vadbi je pomemben za čim hitrejšo nadomestitev izgubljenih hranil pri učinkoviti regeneraciji organizma. Tako se olajšata popravilo in obnova poškodbe mišic. Regeneracija v povezavi s prehrano pomeni obnovo zalog glikogena, vode in elektrolitov, energijskih zalog ter odpravo živčno-mišičnih poškodb in utrujenosti pa tudi obnovo imunskega in hormonskega sistema. Za pravilno prehransko podporo pri uspešni regeneraciji organizma po vadbi je pomembna svetovalna vloga diplomiranega fizioterapevta. Namen: Namen diplomskega dela je predstaviti pomen prehrane po telesni vadbi za regeneracijo mišic. Z metasintezo znanstvenih raziskav želimo preveriti naslednje trditve: vnos ogljikovih hidratov in beljakovin; njuno razmerje je pomembno za dobro regeneracijo mišic po vadbi; zadosten vnos tekočine med vadbo in po njej je pomemben za dobro regeneracijo mišičnega tkiva; po vadbi mora oseba zaužiti obrok ustrezne hrane v časovnem obdobju do 45 minut. Metode dela: Uporabljena je bila metasinteza znanstvenih raziskav od leta 2006 do leta 2019 in izbranih strokovnih knjig od leta 2004 do leta 2016. Kritični pregled literature na temo pomena prehrane za regeneracijo mišic po telesni vadbi je bil izbran kot osnova za njeno zbiranje in analizo. Literatura je bila pridobljena s pomočjo podatkov CINAHL, Medline, Cochrane Library, PubMed, NLM za iskanje tuje knjižne literature ter Digitalne knjižnice Univerze v Ljubljani in v vzajemnem bibliografskem katalogu slovenskih knjižnic COBISS.SI. Metasinteza znanstvenih raziskav je bila izvedena z vrednotenjem po sistemu štiristopenjske lestvice avtorjev Eccles in Masson, pri čemer ima najvišjo vrednost dokazov stopnja I. Rezultati: Metasinteza znanstvenih raziskav je pokazala, da je za dobro regeneracijo mišic po vadbi potrebno pravilno razmerje vnosa ogljikovih hidratov in beljakovin. Prav tako sta pomembna zadostna količina tekočine in časovno obdobje 45 minut po vadbi, ko oseba zaužije obrok ustrezne hrane, saj to vpliva na dobro regeneracijo organizma. Razprava in zaključek: Za dobro regeneracijo organizma po telesni vadbi in stabilno zdravje sta potrebni optimalna prehrana s pravim razmerjem ogljikovih hidratov in beljakovin ter zadostna količina tekočine. Znanje s področij prehrane in fizioterapije predstavlja temelj do boljšega funkcionalnega stanja in zdravja posameznika. Ozaveščenost fizioterapevta o pomenu prehranske podpore kot enem izmed ključnih dejavnikov regeneracije lahko pripomore k holistični fizioterapevtski obravnavi.

Language:Slovenian
Keywords:prehrana, regeneracija, telesna vadba, fizioterapija
Work type:Bachelor thesis/paper (mb11)
Organization:ZF - University College of Health Studies
Year:2019
COBISS.SI-ID:5721963 Link is opened in a new window
Views:340
Downloads:131
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Secondary language

Language:English
Title:The role of nutrition in postexercise muscle recovery : diploma work
Abstract:
Introduction: The optimal nutrient intake following physical exercise is important in order to quickly the replace lost of nutrients and regenerate the body effectively. This makes it easier to recover and restore muscle damage. In terms of diet, the regeneration means the restoration of glycogen, water and electrolytes, energy supplies, and the alleviation of nervous and muscular injuries and fatigue, as well as the restoration of the immune and hormonal system. A professional physiotherapist plays a vital role in providing optimal nutritional support in the process of successfully regenerating the body after exercise. Purpose: The purpose of this diploma paper is to present the importance of a proper post-exercise diet for muscle recovery. With scientific studies performed by means of meta-synthesis, we wanted to test the following statements: the carbohydrates and proteins input and their ratio are important for a successful post-exercise muscle recovery; sufficient fluid intake during and after exercise is important for good regeneration; after exercising, an individual has to consume a meal consisting of appropriate nutrients over a period of up to 45 minutes. Methods: A meta-synthesis of scientific studies; domestic and foreign scientific articles from 2006 to 2017, and the selection of professional literature from 2004 to 2016 were used. Various databases were also used: Cinahl, MEDLINE, Cochrane Library, PubMed, NLM for the search of foreign scientific literature and the Digital Library of the University of Ljubljana and in the mutual bibliographic catalogue of Slovenian libraries COBBISS.SI. The meta-synthesis of scientific studies was carried out by means of evaluation according to the four-point scale system by Eccles and Masoonam, where evidence marked with the highest value is at Level I. Results: Meta-synthesis of the scientific studies has shown that a good regeneration of muscles after exercise requires a proper the carbohydrates - proteins ratio. Also important is a sufficient intake of fluids and a time period of 45 minutes after exercise during which an individual consumes a meal of appropriate nutritional value, as this positively affects the organism’s regeneration process. Discussion and conclusion: A good diet with the right carbohydrate - protein ratio, as well as a sufficient amount of fluid, is required for good body’s regeneration after physical exercise and maintains his or her health. Therefore, combining knowledge of nutrition with the field of physiotherapy is key in pathing the way to a more stable and functional state of an individual. Physiotherapists awareness of the importance of nutritional support as one of the key factors of regeneration and can contribute to holistic physiotherapy management

Keywords:nutrition, regeneration, exercise, physiotherapy

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