补充糖对运动员训练和竞技能力的影响

Influence of Carbohydrate Replenishment on Athletes' Training and Competing Abilities

运动员饮食中含糖低于“最适宜的”量易诱发过早疲劳。在进行长时间运动时疲劳常因肌糖元排空,其含量低于临界值(50mM/kg湿肌)或血糖浓度降至临界值(3.3mM/L)以下引起,这时运动强度必将显著降低甚或被中止。因此,摄食高糖饮食可增加肌糖元及改善耐力,维持高的训练质量。摄食糖的数量、糖的类型和摄取时间三者都是改善运动后恢复速率的营养策略的组成部分。

The less than 'optimal' content of carbohydrate in athletes' diets may lead to early fatigue. Fatigue during prolonged exercise is often attributed to muscle glycogen depletion, hypoglycemia (blood glucose<3.3mM) or a more modest declined muscle glycogen raaching low levels (<50mM/kg wet weight). Exercise has to be stopped or the intensity must be significantly reduced because of this. Therefore, consuming a high carbohydrate diet should increase muscle glycogen, improve endurance capacity and maintain high training quality.Not only the amount, but also the type and timing of carbohydrate intake should be considered as part of a nutritional strategy to improve the rate of recovery from exercise.