POTREBE IN PRIPOROČILA V PREHRANI MLADEGA ŠPORTNIKA

Šimundža, Milena

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Title:	POTREBE IN PRIPOROČILA V PREHRANI MLADEGA ŠPORTNIKA
Authors:	ID Šimundža, Milena (Author) ID Lahe, Milica (Mentor) More about this mentor... ID Hlastan Ribič, Cirila (Comentor)
Files:	SPEC_Simundza_Milena_2016.pdf (991,40 KB) MD5: DDB216A33E619590A6EF4575192BB5B9
Language:	Slovenian
Work type:	Specialist thesis
Typology:	2.10 - Specialist Thesis
Organization:	FZV - Faculty of Health Sciences
Abstract:	Prehrana mladostnika vpliva na njegovo rast in razvoj, prav tako pa vpliva tudi na njegove športne dosežke. V športni panogi nogomet je udeleženih veliko število otrok in mladostnikov po celem svetu. Nogomet omogoča številne koristi aerobne vadbe, razvoja spretnosti in predvsem delovanja v ekipnem okolju. V obdobju mladostništva je neodvisnost pri izbiri in pripravi hrane povečana, zato je mlade športnike potrebno še dodatno spodbujati k razvoju dobrih prehranjevalnih navad. Uspešen motiv za dobre prehranjevalne navade so velikokrat prav športni uspehi. Namen specialističnega dela je bil predstaviti osnovne potrebe in priporočila v prehrani mladega športnika – nogometaša ter predstaviti priporočila za dnevni energijski in hranilni vnos v različnih obdobjih nogometnih aktivnosti. Namen je bil tudi predstaviti koristna in enostavna priporočila z izbiro primerne hrane za obrok pred vadbo, po vadbi, na dan tekme in na celodnevnem turnirju. Uporabljena je bila metoda analize v delu pregleda literature, metoda konkretizacije pri prikazu potreb in priporočil za osnovno prehrano mladostnika ter metoda sinteze, kjer so priporočila združena v celoto in omogočajo preglednost in uporabo tematike. S pregledom literature smo ugotovili, da se prehranske potrebe mladih športnikov bistveno ne razlikujejo od potreb mladih, ki niso športno aktivni. Potrebno pa je upoštevati, da športno aktiven mladostnik potrebuje tudi obvezen počitek 9-10 ur ponoči in 1-2 uri dnevnega počitka. Ugotovili smo tudi, da je pri načrtovanju prehrane mladega nogometaša, najučinkovitejši individualen pristop, ki upošteva telesno težo, telesno višino, starost, vrsto obremenitve (pogostost, intenzivnost in čas trajanja vadbe), energijske porabe, okoljske dejavnike, genetske dejavnike in tudi spol. Prav tako smo ugotovili, da mladi nogometaš potrebuje uravnoteženo prehrano ob normalnem, idealnem stanju prehranjenosti. Skrivnost uspešnega treniranja se skriva v hitri obnovi organizma po napornem treningu, k hitri obnovi pa prispevajo pravilna prehrana, počitek ter dovolj spanja.
Keywords:	Zdrava prehrana, športna prehrana, prehranjevanje športnikov oz. nogometašev, obrok pred vadbo in po njej, hrana in športni rezultati.
Place of publishing:	Maribor
Publisher:	[M. Šimundža]
Year of publishing:	2016
PID:	20.500.12556/DKUM-62247
UDC:	613.2:796.07-053.6
COBISS.SI-ID:	2274980
NUK URN:	URN:SI:UM:DK:DHPWK7IP
Publication date in DKUM:	21.10.2016
Views:	2683
Downloads:	513
Metadata:
Categories:	FZV
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Secondary language

Language:	English
Title:	NEEDS AND RECOMMENDATIONS IN THE DIET OF YOUNG SPORTSMEN
Abstract:	The meals of an adolescent person affect their growth and development and at the same time influence their sports results. Soccer is a sport that is being played by many children and teenagers across the world. It offers numerous advantages of aerobic training, skills development and above it teaches the players how to work as a team. During the teenage years the independence of choosing and preparing food is increasing, which is why young athletes additionally have to be encouraged to develop good eating habits. An effective reason for developing good eating habits are especially frequent successes at sports. The purpose of this specialisation thesis is to present the basic needs and recommendations for the meals of a young athlete - soccer player and to present recommendations for the daily energy and nutrition intake during different soccer activities. The intention was to present useful and easy recommendations when choosing foods for meals before and after the training, on a match day, and at an all-day tournament. Working methodology: For the literature review it was applied the analysis method, while for the review of the needs and recommendations for basic foods of an adolescent person the method of concretisation was applied, for combining the recommendations as a whole and enable the review and the use of these themes the synthesis method was applied. Results: When reviewing the literature it was determined that the nutritional needs of young athletes do not essentially differ from the young people's who are not physically active. Moreover, it has to be considered that a young athlete needs compulsory rest periods of 9-10 hours at night and 1-2 hours of daily rest periods. Furthermore it was established that when planning the diet of a young athlete the most effective approach is the individualised approach, which considers the body weight, height, age, type of strain (frequency, intensity and the duration of the training), energy consumption, environmental factors, genetic factors and also sex of the individual. In addition, it was determined that a young soccer player needs balanced nutrition if they have normal, ideal nutritional status. Conclusion: The secret of successful training is the fast recovery of the organism after a hard training. Moreover, the key for a fast recovery are the right nutrition, enough rest, and enough sleep.
Keywords:	healthy food, sports nutrition, eating habits of athletes or soccer players, meals before and after the training, diet and sports results

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