International society of sports nutrition position stand: nutrient timing.
International society of sports nutrition position stand: nutrient timing.
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DOI：
10.1186/s12970-017-0189-4
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发表时间：
2017
影响因子：
5.1
通讯作者：
Antonio J
中科院分区：
文献类型：
--
作者：
Kerksick CM;Arent S;Schoenfeld BJ;Stout JR;Campbell B;Wilborn CD;Taylor L;Kalman D;Smith-Ryan AE;Kreider RB;Willoughby D;Arciero PJ;VanDusseldorp TA;Ormsbee MJ;Wildman R;Greenwood M;Ziegenfuss TN;Aragon AA;Antonio J
营养时机包括使用有条理的计划和食用天然食品，强化食品和膳食补充剂。能量摄入的时机和某些摄入常量营养素的比例可以促进恢复和组织修复，增加肌肉蛋白质合成（MPS），并改善大容量或高强度运动后的情绪状态。高碳水化合物饮食（8 - 12g /kg/day [g/kg/day]）可使内源性糖原储存最大化；此外，这些储备在大量运动中消耗殆尽。积极补充碳水化合物（1.2 g/kg/h），优先选择血糖指数高（bbb70）的碳水化合物来源，添加咖啡因（3-8 mg/kg），将碳水化合物（0.8 g/kg/h）与蛋白质（0.2-0.4 g/kg/h）结合，如果需要快速恢复糖原（恢复时间< 4小时），则应考虑以下策略：长时间（60分钟）高强度（70%最大摄氧量）运动挑战燃料供应和体液调节，因此在整个运动过程中，碳水化合物应以每10-15分钟在6-8%的碳水化合物-电解质溶液（6-12液盎司）中以30-60克/小时的速度消耗，特别是在持续时间超过70分钟的运动中。当碳水化合物输送不足时，添加蛋白质可能有助于提高性能，改善肌肉损伤，促进正常血糖和促进糖原的重新合成。在抗阻运动中摄入碳水化合物（例如，3-6组8-12次的最大重复[RM]，使用针对所有主要肌肉群的多种运动）已被证明可以促进正常血糖和更高的糖原储存。在抗阻运动中单独或结合蛋白质摄入碳水化合物可增加肌糖原储存，改善肌肉损伤，促进更大的急性和慢性训练适应。满足每日蛋白质的总摄入量，最好是均匀间隔的蛋白质喂养（白天大约每3小时一次），应该被视为锻炼个体的主要重点。摄入游离形式的必需氨基酸（EAA，约10克）或作为约20-40克蛋白质片剂的一部分，已被证明能最大限度地刺激肌肉蛋白质合成（MPS）。运动前和/或运动后的营养干预（碳水化合物+蛋白质或单独的蛋白质）可以作为一种有效的策略来支持力量的增加和身体成分的改善。然而，运动前膳食的大小和时间可能会影响运动后蛋白质喂养的需要程度。运动后（立即至2小时后）摄入高质量蛋白质来源刺激MPS强劲增长。在不运动的情况下，改变进餐频率对减肥和身体成分的影响有限，更有力的证据表明，进餐频率有利于改善食欲和饱腹感。需要更多的研究来确定将锻炼计划与改变饮食频率相结合对减肥和身体成分的影响，初步研究表明有潜在的好处。与其他饮食模式相比，每3至4小时摄入20-40克蛋白质剂量（0.25-0.40克/千克体重/剂量）的高质量来源似乎对MPS率最有利，并与改善的身体成分和性能结果相关。睡前摄入酪蛋白（~ 30-40 g）可在不影响脂肪分解的情况下急剧增加MPS和整个晚上的代谢率。国际运动营养学会（ISSN）针对健康、运动的成年人，特别是在运动表现和身体成分方面受过高度训练的个人，提供了一份关于宏量营养素摄入时间的客观和批判性审查。以下几点总结了ISSN的定位：
Nutrient timing incorporates the use of methodical planning and eating of whole foods, fortified foods and dietary supplements. The timing of energy intake and the ratio of certain ingested macronutrients may enhance recovery and tissue repair, augment muscle protein synthesis (MPS), and improve mood states following high-volume or intense exercise. Endogenous glycogen stores are maximized by following a high-carbohydrate diet (8–12 g of carbohydrate/kg/day [g/kg/day]); moreover, these stores are depleted most by high volume exercise. aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic index the addition of caffeine (3–8 mg/kg) combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h) If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered: Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise challenge fuel supply and fluid regulation, thus carbohydrate should be consumed at a rate of ~30–60 g of carbohydrate/h in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min. When carbohydrate delivery is inadequate, adding protein may help increase performance, ameliorate muscle damage, promote euglycemia and facilitate glycogen re-synthesis. Carbohydrate ingestion throughout resistance exercise (e.g., 3–6 sets of 8–12 repetition maximum [RM] using multiple exercises targeting all major muscle groups) has been shown to promote euglycemia and higher glycogen stores. Consuming carbohydrate solely or in combination with protein during resistance exercise increases muscle glycogen stores, ameliorates muscle damage, and facilitates greater acute and chronic training adaptations. Meeting the total daily intake of protein, preferably with evenly spaced protein feedings (approximately every 3 h during the day), should be viewed as a primary area of emphasis for exercising individuals. Ingestion of essential amino acids (EAA; approximately 10 g)either in free form or as part of a protein bolus of approximately 20–40 g has been shown to maximally stimulate muscle protein synthesis (MPS). Pre- and/or post-exercise nutritional interventions (carbohydrate + protein or protein alone) may operate as an effective strategy to support increases in strength and improvements in body composition. However, the size and timing of a pre-exercise meal may impact the extent to which post-exercise protein feeding is required. Post-exercise ingestion (immediately to 2-h post) of high-quality protein sources stimulates robust increases in MPS. In non-exercising scenarios, changing the frequency of meals has shown limited impact on weight loss and body composition, with stronger evidence to indicate meal frequency can favorably improve appetite and satiety. More research is needed to determine the influence of combining an exercise program with altered meal frequencies on weight loss and body composition with preliminary research indicating a potential benefit. Ingesting a 20–40 g protein dose (0.25–0.40 g/kg body mass/dose) of a high-quality source every three to 4 h appears to most favorably affect MPS rates when compared to other dietary patterns and is associated with improved body composition and performance outcomes. Consuming casein protein (~ 30–40 g) prior to sleep can acutely increase MPS and metabolic rate throughout the night without influencing lipolysis. The International Society of Sports Nutrition (ISSN) provides an objective and critical review regarding the timing of macronutrients in reference to healthy, exercising adults and in particular highly trained individuals on exercise performance and body composition. The following points summarize the position of the ISSN:
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影响因子：
9.8
作者：
Andersen, LL;Tufekovic, G;Aagaard, P
通讯作者：
Aagaard, P
影响因子：
7.1
作者：
Atherton, Philip J.;Etheridge, Timothy;Rennie, Michael J.
通讯作者：
Rennie, Michael J.
影响因子：
4.4
作者：
Bird, SP;Tarpenning, KM;Marino, FE
通讯作者：
Marino, FE
影响因子：
5.5
作者：
Areta, Jose L.;Burke, Louise M.;Coffey, Vernon G.
通讯作者：
Coffey, Vernon G.
DOI：
10.1152/ajpendo.00774.2007
发表时间：
2008-07-01
影响因子：
5.1
作者：
Beelen, Milou;Koopman, Rene;van Loon, Luc J. C.
通讯作者：
van Loon, Luc J. C.