Prehrana vratara: oporavak

undergraduate thesis

• Title (english): Goalkeeper nutrition: recovery
• Author: Petar Jelavić
• Mentor: Zvonimir Šatalić (mentor)
• Granter: University of Zagreb; Faculty of Food Technology and Biotechnology; (Department of Food Quality Control); (Laboratory for Nutrition Science); Zagreb
• Defense date and country: 2021-09-08, Croatia
• Scientific / art field, discipline and subdiscipline: BIOTECHNICAL SCIENCES; Nutrition

Abstract

Kada se govori o sportskoj prehrani u nogometu, određene su teme identificirane kao trenutno nedovoljno obrađene, s ciljem da se kroz daljnji razvoj znanosti o sportskoj prehrani prikupe nova znanja; jedna od ovih specifičnih tema je prehrana vratara u nogometu, a cilj ovog rada je detaljnije obraditi period oporavka. Pored prehrane, važne su i druge životne navike, poput spavanja, a neadekvatan oporavak ima negativan učinak na izvedbu te povećava rizik od ozljeda i svih s time povezanih posljedica. Glavni cilj tijekom oporavka je ubrzati ovaj proces, a jedan od ciljeva je brza nadoknada ugljikohidrata: oko 1 g/kg TM/h tijekom 4 h. Preporučeni dnevni unos proteina za nogometaše je u rasponu 1,6-2,2 g/kg, a tijekom perioda oporavka ''pulsni'' (svakih 3-4 h) unos oko 0,35 g/kg TM. Među mikronutrijentima, ističe se važnost vitamina D za fazu oporavka. Pojedina hrana poput soka od višnje ili borovnice, ima potencijal u oporavku sportaša općenito, ali trenutno nisu raspoloživi rezultati testiranja djelotvornosti među nogometašima niti vratarima u nogometu. Zatim se istražuju koristi u oporavku hrane poput mlijeka. Stavke koje negativno utječu na oporavak uključuju različite vrste alkohola. Antioksidansi u obliku dodataka prehrani u fazi oporavka za nogometaše se ne preporučaju budući da interferiraju s procesima oporavka mišića. Za sportsku prehranu nogometaša pa onda i vratara, temeljni je princip “hrana prije svega“ (engl. ''food first'').

Abstract (english)

When it comes to sports nutrition in football, certain topics have been identified as currently insufficiently addressed, with the aim of gaining new knowledge through the further development of sports nutrition science; one of these specific topics is nutrition of goalkeepers in football, and the aim of this paper is to elaborate on the recovery period. In addition, other life habits are important, such as sleep, and inadequate recovery has a negative effect on performance and increases the risk of injury and all time-related consequences. The main goal during recovery is to accelerate this process, and one of the goals is fast carbohydrate replacement: about 1 g / kg TM / h for 4 hours. The recommended daily protein intake for football players is in the range of 1.6-2.2 g / kg, and during the recovery period "pulse" (every 3-4 hours) intake of about 0.35 g / kg TM. Among micronutrients, the importance of vitamin D for the recovery phase stands out. Some foods including cherry juice, also blueberry juice, have been identified with the potential to contribute to athletes ’recovery, but there are currently no results available that show effectiveness among footballers or goalkeepers in football. The benefits in recovering foods like milk are then explored. Items that negatively affect recovery include sources of alcohol. Antioxidants in the form of dietary supplements in the recovery phase are not recommended for football players because they interfere with the processes of muscle recovery. For sports nutrition of football players and goalkeepers, the principle of "food first" is fundamental.

• Keywords: prehrana; oporavak; vratar
• Keywords (english): nutrition; recovery; goalkeeper
• Language: croatian
• URN:NBN: urn:nbn:hr:159:543055
• Study programme: Title: Nutrition; Study programme type: university; Study level: undergraduate; Academic / professional title: sveučilišni/a prvostupnik/prvostupnica (baccalaureus/baccalaurea) nutricionizma (sveučilišni/a prvostupnik/prvostupnica (baccalaureus/baccalaurea) nutricionizma)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Open access
• Created on: 2021-09-27 08:44:23