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undergraduate thesis
Prehrana sportaša
završni rad
2014. urn:nbn:hr:109:421255
Banović, Marija
Josip Juraj Strossmayer University of Osijek
FACULTY OF FOOD TECHNOLOGY
Department of Food and Nutrition Research
Sub-department of Nutrition

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Banović, M. (2014). Prehrana sportaša : završni rad (Undergraduate thesis). Osijek: Josip Juraj Strossmayer University of Osijek, FACULTY OF FOOD TECHNOLOGY. Retrieved from https://urn.nsk.hr/urn:nbn:hr:109:421255

Banović, Marija. "Prehrana sportaša : završni rad." Undergraduate thesis, Josip Juraj Strossmayer University of Osijek, FACULTY OF FOOD TECHNOLOGY, 2014. https://urn.nsk.hr/urn:nbn:hr:109:421255

Banović, Marija. "Prehrana sportaša : završni rad." Undergraduate thesis, Josip Juraj Strossmayer University of Osijek, FACULTY OF FOOD TECHNOLOGY, 2014. https://urn.nsk.hr/urn:nbn:hr:109:421255

Banović, M. (2014). 'Prehrana sportaša : završni rad', Undergraduate thesis, Josip Juraj Strossmayer University of Osijek, FACULTY OF FOOD TECHNOLOGY, accessed 13 December 2024, https://urn.nsk.hr/urn:nbn:hr:109:421255

Banović M. Prehrana sportaša : završni rad [Undergraduate thesis]. Osijek: Josip Juraj Strossmayer University of Osijek, FACULTY OF FOOD TECHNOLOGY; 2014 [cited 2024 December 13] Available at: https://urn.nsk.hr/urn:nbn:hr:109:421255

M. Banović, "Prehrana sportaša : završni rad", Undergraduate thesis, Josip Juraj Strossmayer University of Osijek, FACULTY OF FOOD TECHNOLOGY, Osijek, 2014. Available at: https://urn.nsk.hr/urn:nbn:hr:109:421255

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Metadata
TitlePrehrana sportaša : završni rad
Title (english)Nutrition of sportsmen
AuthorMarija Banović
MentorMilena Mandić (mentor)
GranterJosip Juraj Strossmayer University of Osijek
FACULTY OF FOOD TECHNOLOGY
(Department of Food and Nutrition Research)
(Sub-department of Nutrition)
Osijek
Defense date and country2014-09-30, Croatia
Scientific / art field,
discipline and subdiscipline		BIOTECHNICAL SCIENCES
Food Technology
Food Safety and Quality
Abstract
Za obavljanje tjelesne aktivnosti potrebne su nam osnovne hranjive tvari kao što su ugljikohidrati i masti koji služe kao gorivo, zatim proteini za izgradnju i održavanje mišićne mase, vitamini i minerali kao podrška metabolizmu i izgradnji tkiva, te voda kao medij u kojem se odvija metabolizam. Mišići su kao „spužva za ugljikohidrate“ jer su upravo oni najbolja hrana za punjenje mišića - brzo raspoloživo gorivo. Masti također mogu poslužiti kao gorivo za mišiće. Primarni su energetski izvor u slučaju mirovanja i treninga laganog intenziteta. Najbolja sportska prehrana sadrži adekvatne) količine proteina koji sudjeluju u izgradnji i popravku mišićnog tkiva, proizvodnji hormona te stjecanju imuniteta. Nakon vježbanja proteini pomažu u pojačavanju zamjene glikogena stimuliranjem akcije inzulina, dok aminokiseline iz proteina pomažu proces izgradnje i oporavka mišića. Vitamine možemo podijeliti u dvije skupine: topljivi u masti (A,D,E i K) te topljivi u vodi (B kompleks i C vitamin). Ako su zalihe vitamina i opskrba adekvatni, sportašima se ne preporučuje dodatno uzimanje vitamina. Od značajnijih minerala su željezo, cink i krom. Jedna od najvažnijih stvari kod sportaša je dovoljan unos vode i odgovarajuća hidratacija. Optimalna hidratacija sprječava brzo zamaranje, prekomjerno zagrijavanje tijela te prevenira grčeve. U današnje vrijeme korištenje različitih dodataka prehrani postaje sve modernije. Važno je napomenuti da dodatak prehrani nije nadomjestak ili zamjena uravnoteženoj prehrani, već dopuna prehrani!
Abstract (english)
To perform physical activity one needs basic nutrients like carbohydrates and fat which are used as fuel, proteins for muscle growth and conditioning, vitamins and minerals for metabolism and tissue construction support and water as medium in which metabolism occurs. Muscles are like „carbohydrates sponge“ because carbohydrates are the best food for muscle filling-quick fuel. Fat as well can serve as muscle fuel source. They are primary energy source in case of inactivity or low intensity training. The best sports diet contains adequate protein amounts which are involved in muscle tissue growth and repair, hormone production and immunity improvement. After workout, proteins stimulate insulin actions which leads to higher glycogen replacement, while amino acids from proteins help in muscle growth and repair. Vitamins can be devided in two groups: fat-soluble (A,D,E and K) and water-soluble (B complex and C). If vitamin supplies are adequate, it is not recommended for athletes to take additional vitamins. Among significant minerals are iron, zinc and chromium. One of the most important things for athletes is adequate hydration. Optimal hydration prevents quick fatique on exertion, body overheating and cramps. Diet supplements are very popular these days. It is impertant to note that supplements are not substitutes to balanced diet but addition to it!
Keywords
Keywords (english)
Languagecroatian
URN:NBNurn:nbn:hr:109:421255
ProjectNumber: 113-0000000-0548
Title: Prehrana i životne navike u očuvanju zdravlja
Title: Nutrition and lifestyle in health protection
Leader: Milena Mandić
Jurisdiction: Croatia
Funder: MZOS
Funding stream: ZP
Study programmeTitle: Food Technology
Study programme type: university
Study level: undergraduate
Academic / professional title: sveučilišni/a prvostupnik/prvostupnica (baccalaureus/baccalaurea) inženjer/inženjerka prehrambene tehnologije (sveučilišni/a prvostupnik/prvostupnica (baccalaureus/baccalaurea) inženjer/inženjerka prehrambene tehnologije)
Type of resourceText
File originBorn digital
Access conditionsOpen access
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Created on2015-09-23 09:56:27