男子健美运动员营养组成对肌肉体积的影响

Influence of trophic component on the muscle volume in male bodybuilders

目的:为男子健美运动员提供科学的饮食方法,以期增加其肌肉体积。资料来源:应用计算机检索Medline1990-01/2004-05有关营养组成与肌肉体积关系的文章,检索词为“body-building,musclevolume,protein,carbohydrate,fat”,限定为文章语言种类为English。资料选择:选取训练方法、体育康复锻炼及饮食结构对肌肉体积和功能影响的相关文章,对资料进行初审,以专业运动员训练期和比赛期的训练方法、饮食结构对肌肉体积的影响为主,以肌肉萎缩患者运动康复和饮食结构对肌肉体积的影响为辅,排除小样本、重复、综述类及与体育结合不紧密的文章。资料提炼:共检索到51篇关于运动训练及营养组成对肌肉体积影响的相关文章,选取9篇体育专业训练的文章查找全文。资料综合:9个不同类型的实验分别分析了运动训练和营养配餐与肌肉体积的关系。健美运动员训练阶段的主要任务是增加肌肉的体积,而正能量平衡是提高肌肉体积的前提条件,合理的营养结构有利于提高训练效益。50%～60%碳水化合物的摄入可以用来维持运动强度的需要,为蛋白质的合成提供足够的能量。蛋白质摄入需占总能量的25%～30%,以满足肌肉增加的需要。在饮食中还要保持占总能量15%～20%的脂肪摄入,以维持血睾水平。结论:健美运动员在训练期间应保持正能量平衡,以便有更多的能量参与肌肉的合成代谢。建议健美运动员在训练阶段的饮食结构组成为50%～60%的糖类、25%～30%的蛋白质及15%～20%的脂肪。

OBJECTIVE： To provide scientific diet methodfor male bodybuilders in the hope of increasing muscle volume. DATA SOURCES： The Medline database was searched for articles on nutrient component and muscle volume published between January 1990 and May 2004 with the key words of ＂body-building, muscle volume, protein, carbohydrate, fat＂ in English. STUDY SELECTION： Papers on effect of training method, rehabilitative exercise of physical education and diet structure on muscle volume and function. The data were selected firstly for articles mainly on effect of training method and diet structure in training period and competiting period on muscle volume in professional athletes, and some on effect of sports rehabilitation and diet structure on muscle volume in patients with muscle atrophy. Articles on small samples, repetitive and reviews with untight content of physical education were excluded. DATA EXTRACTION： A total of 51 articles on effect of sports and nutrient component on muscle volume were retrieved. Full-texts of sixteen articles on professional training of physical education were collected. DATA SYNTHESIS： In the 9 different type of experiment, the relationship of sports and nutrient diet with muscle volume was analyzed, respectively. Main mission of bodybuilders in training period was to increase muscular volume, while energy balance was the premise condition of increasing muscular volume. Reasonable trophic structure was helpful for increasing training efficiency. Intake of 50%-60% carbohydrate could be used to maintain the need of exercise intensity, which could provide enough energy for the synthesis of protein. The intake of protein could account for 25%-30% so as to satisfy the need of muscle increase. In diet, we should keep 15%-20% intake of fat in order to keep blood-testis level. CONCLUSION： Positive energy balance should be kept in the training in bodybuilders so as to keep more energy joining the anabolism of muscle. It is suggested that the component of diet structure in training in bodybuilders is 50%-60% carbohydrate, 25%-30% protein and 15%-20% fat.