Title Prehrana rekreativaca u fitnesu : završni rad Title (english) Nutrition of Recreational Athletes in Fitness : Undergraduate Thesis Author Lara Tomasović Mentor Igor Jelaska (mentor)Mentor Mladen Hraste (sumentor)Committee member Igor Jelaska (predsjednik povjerenstva)Committee member Mladen Hraste (član povjerenstva)Committee member Goran Kuvačić (član povjerenstva)Granter University of Split Defense date and country 2024-10-17, Croatia Scientific / art field, SOCIAL SCIENCES Abstract Fitnes većini rekreativaca ne predstavlja isključivo hobi, već stil života koji pozitivno utječe na njihovo zdravlje, prehranu, samopouzdanje i disciplinu. Tjelesna aktivnost i pravilna prehrana temelj su zdravog života. Pravilna prehrana utječe na energiju, tjelesnu kompoziciju i oporavak rekreativaca. Unosom hrane nakon tjelesne aktivnosti stvara se preokret u organizmu iz stanja katabolizma u stanje anabolizma. Za tjelesnu aktivnost potrebna je energija koja se oslobađa na različite načine,
... More ovisno o vrsti aktivnosti. Glavna teorija rada je da su organizmu potrebne različite hranjive i zaštitne tvari da bi normalno funkcionirao, naročito rekreativcima, fizički aktivnijim pojedincima. Glavni izvor energije predstavljaju masti i ugljikohidrati, dok proteini sudjeluju u mišićnoj izgradnji i oporavku. Hranjive tvari dijele se na makro i mikronutrijente, dok se zaštitne tvari odnose na vitamine i minerale. Svaka osoba ima različit metabolizam i jedinstveni probavni sustav prema kojem je potrebno odrediti točan omjer hranjivih tvari prije i poslije treninga za najbolji učinak. Tijekom treninga česta je dehidracija pa je nužno pravovremeno piti vodu ili ugljikohidrate kako bi se nadomjestili izgubljeni elektroliti i održala normalna razina šećera u krvi. Rekreativci danas sve češće posežu za dodacima prehrani jer je jednostavnije i brže na takav način unijeti sve što je tijelu potrebno ili je u deficitu. Kreatin monohidrat najistraživaniji je suplement na tržištu suplemenata. Prehrana se, ovisno o cilju može regulirati kalorijskim suficitom ili deficitom. Na takav se način postiže dobitak mišićne mase ili smanjenje masnog tkiva. Dokazano je da prehrana utječe na psihičko zdravlje i raspoloženje osobe, ali vrlo lako može postati neprijateljem. U tom slučaju kao posljedica se pojavljuju poremećaji u prehrani, anoreksija i bulimija. Less Abstract (english) For most recreationists, fitness is not just a hobby, but a lifestyle that positively affects their health, nutrition, self-confidence and discipline. Physical activity and proper nutrition are the basis of a healthy life. Proper nutrition affects the energy, body composition and recovery of recreationists. Eating food after physical activity creates a change in the body from a state of catabolism to a state of anabolism. Physical activity requires energy, which is released in different ways,
... More depending on the type of activity. The main theory of the work is that the body needs different nutrients and protective substances in order to function normally, especially for recreationists, physically more active individuals. The main source of energy represent fats and carbohydrates, while proteins participate in muscle building and recovery. Nutrient substances are divided into macro and micronutrients, while protective substances refer to vitamins and minerals. Each person has a different metabolism and a unique digestive system, according to which it is necessary to determine the exact ratio of nutrients before and after training for the best effect. Dehydration is common during training, so it is necessary to drink water or carbohydrates in a timely manner to replace lost electrolytes and to maintain normal blood sugar levels. Today, recreationists are reaching for nutritional supplements more and more often, because it is easier and faster in this way to insert everything that the body needs or is in deficit of. Creatine monohydrate is the most researched supplement on the supplement market. Nutrition, depending on the goal, can be regulated by caloric surplus or deficit. In this way, the gain of muscle mass is achieved or reduction of fat tissue. It has been proven that nutrition affects a person's mental health and mood, but it can easily become an enemy. In this case, eating disorders, anorexia and bulimia appear as a consequence. Less Keywords
fitnes
rekreativci
prehrana
trening
Keywords (english)
fitness
recreationists
nutrition
training
Language croatian URN:NBN urn:nbn:hr:221:796001 Study programme Title: Stručni prijediplomski studij kineziologije; specializations in: Rekreacija i fitnes Type of resource Text File origin Born digital Access conditions Open access Terms of use Created on 2024-11-25 11:56:13
