Turkiye Klinikleri Journal of Sports Sciences

.: REVIEW
Sporcu ve Enerji İçeceklerinin Spor Performansına Etkileri ve Sporcu Beslenmesindeki Yeri
Assessment of Effects of Sports and Energy Drinks on Sports Performance and Its Role in Sports Nutrition
Mehmet Akif ŞAHİNa, Raci KARAYİĞİTb
aHacettepe Üniversitesi Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü, Ankara, TÜRKİYE
bAnkara Üniversitesi Spor Bilimleri Fakültesi, Antrenörlük Eğitimi Bölümü, Ankara, TÜRKİYE
Turkiye Klinikleri J Sports Sci. 2020;12(3):406-12
doi: 10.5336/sportsci.2020-74320
Article Language: TR
Full Text
ÖZET
 Karbonhidratlar, egzersiz esnasında ihtiyaç duyulan enerji için en önemli kaynaklardan biridir ve egzersiz öncesi ve sırasında karbonhidrat depolarının dolu olması sporcuların, optimal performans sergileyebilmeleri için önem arz etmektedir. Karbonhidrat depolarının tükenmesi ise egzersiz esnasında yorgunluk oluşumunu tetikleyerek performansı olumsuz etkilemektedir. Ayrıca sporcular, egzersiz esnasında terleme yoluyla sıvı ve elektrolit kaybetmektedir ve kaybedilen sıvı ve elektrolitlerin yerine konması spor performansının devamlılığı açısından önemlidir. Sporcu ve enerji içecekleri, sporcular tarafından egzersiz esnasında kaybedilen enerji, sıvı ve elektrolitlerin yerine konması ve performansı artırması amacıyla tüketilebilmektedir. Ancak her 2 ürünün bileşimi, etken maddeleri, spor performansı üzerine etkileri ve risk faktörleri birbirinden farklıdır. Sporcu içecekleri ideal miktarda karbonhidrat ve elektrolit yoğunluğuna sahiptir ve optimal performansın sağlanması için hemen hemen tüm spor dallarında enerji kaynağı olarak kullanılabilir. Enerji içecekleri içerisindeki karbonhidrat yoğunluğu ise ideal karbonhidrat yoğunluğundan yüksektir. Bu durum, egzersiz esnasında gastrointestinal problemlere yol açarak ve mide boşalmasını geciktirerek spor performansını olumsuz etkileyebilmektedir. Buna ek olarak, enerji içecekleri içerisine eklenen kafeinin enerji içeceğinden bağımsız olarak spor performansını artırabileceği gösterilmesine karşın enerji içeceklerinin içerisindeki kafein miktarı standart değildir ve oldukça geniş bir aralıktadır. Ayrıca enerji içeceklerine ek olarak kahve, çay, kola ve kakaolu besinlerden de kafein alınmaktadır ve aşırı kafein alımı sağlığı ve spor performansı olumsuz etkileyebilmektedir. Bu risk faktörleri dikkate alındığında, enerji içeceklerinin egzersiz için ideal bir enerji kaynağı olduğunu söylemek mümkün değildir. Sonuç olarak, sporcu ve enerji içeceklerinin içerikleri, etken maddeleri ve spor performansı üzerine etkileri birbirinden farklıdır ve bu ürünler birbirinin yerine kullanılmamalıdır.

Anahtar Kelimeler: Enerji içecekleri; ergojenik yardımlar; sporcu içecekleri; sporcu performansı; egzersiz
ABSTRACT
 Carbohydrates are one of the important energy sources during exercise and it contributes to energy production during the exercise. Fuelling carbohydrate stores before and during exercise help athletes to have optimal sports performance. Decreased carbohydrate availability triggers to fatigue during exercise and decreases sports performance. Moreover, athletes lose water and electrolytes during exercise by sweating and replacement of water and electrolytes requires to maintain optimal sports performance. Sports and energy drinks are consumed by athletes to increase sports performance and also refuel energy, fluids, and electrolytes that decreased during exercise. However, sports and energy drinks have different components, active ingredients, and risk factors. Sports drinks have optimal carbohydrate and electrolyte concentration and it can be consumed by athletes for various sports as an energy and fluid source to maintain sports performance. However, it is not applicable for energy drinks because carbohydrate concentration of energy drinks is higher than optimal concentration. High carbohydrate concentration decreases sports performance by causing gastrointestinal distress and delays gastric emptying. Also, caffeine that is added to energy drinks has no standard amount with an wide range in the energy drink although effects of caffeine on sports performance have been shown independent from energy drinks. Besides, caffeine can be taken by coffee, tea, coke, and cacao-based foods in addition to energy drinks and over intake of caffeine can diminish health status and sports performance. Energy drinks are not an optimal energy source for exercise according to these risk factors. In conclusion, sports and energy drinks have different components, active ingredients and effects on sports performance therefore they should not be consumed interchangeably.

Keywords: Energy drinks; ergogenic aids; sports drinks; sports performance; exercise
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