Carbohydrate-Loading and Exercise Performance
Carbohydrate-Loading and Exercise Performance
复制标题
碳水化合物负荷和运动表现
作者：
J. Hawley;E. Schabort;T. Noakes;S. Dennis
总结这篇综述表明，运动前肌糖原含量升高到正常静息值以上对持续时间小于5分钟的高强度运动的一次力竭性回合几乎没有影响。在中等强度跑步或骑自行车持续60至90分钟时，增加起始肌肉糖原含量也没有任何好处。在这样的运动中，运动结束时，大量的糖原留在工作肌肉中。然而，在持续时间超过90分钟的耐力项目中，起始肌糖原含量的升高将使疲劳延迟20%。在这种类型的运动中，疲劳通常与肌糖原含量极低（25 mmol/kg湿重）相一致，这表明糖原利用的能量供应不能被血糖氧化增加所取代。糖原过度补偿也可以提高耐力表现，其中尽可能快地覆盖设定的距离。在这样的运动中，高碳水化合物饮食据报道可以提高2%至3%的表现。
SummaryThis review suggests that there is little or no effect of elevating pre-exercise muscle glycogen contents above normal resting values on a single exhaustive bout of high-intensity exercise lasting less than 5 minutes. Nor is there any benefit of increasing starting muscle glycogen content on moderate-intensity running or cycling lasting 60 to 90 minutes. In such exercise substantial quantities of glycogen remain in the working muscles at the end of exercise. However, elevated starting muscle glycogen content will postpone fatigue by ≈20% in endurance events lasting more than 90 minutes. During this type of exercise, exhaustion usually coincides with critically low (25 mmol/kg wet weight) muscle glycogen contents, suggesting the supply of energy from glycogen utilisation cannot be replaced by an increased oxidation of blood glucose. Glycogen supercompensation may also improve endurance performance in which a set distance is covered as quickly as possible. In such exercise, high carbohydrate diets have been reported to improve performance by 2 to 3%.