Ivy J L
Exercise Physiology and Metabolism Laboratory, Department of Kinesiology and Health Education, The University of Texas at Austin, Austin, TX, USA.
Can J Appl Physiol. 2001;26 Suppl:S236-45. doi: 10.1139/h2001-058.
Muscle glycogen is an essential fuel for prolonged intense exercise, and therefore it is important that the glycogen stores be copious for competition and strenuous training regimens. While early research focused on means of increasing the muscle glycogen stores in preparation for competition and its day-to-day replenishment, recent research has focused on the most effective means of promoting its replenishment during the early hours of recovery. It has been observed that muscle glycogen synthesis is twice as rapid if carbohydrate is consumed immediately after exercise as opposed to waiting several hours, and that a rapid rate of synthesis can be maintained if carbohydrate is consumed on a regular basis. For example, supplementing at 30-min intervals at a rate of 1.2 to 1.5 g CHO x kg(-1) body wt x h(-1) appears to maximize synthesis for a period of 4- to 5-h post exercise. If a lighter carbohydrate supplement is desired, however, glycogen synthesis can be enhanced with the addition of protein and certain amino acids. Furthermore, the combination of carbohydrate and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair. Research suggests that aerobic performance following recovery is related to the degree of muscle glycogen replenishment.
肌肉糖原是长时间高强度运动的重要燃料，因此充足的糖原储备对于比赛和高强度训练计划至关重要。早期研究聚焦于增加肌肉糖原储备以备战比赛及其日常补充方法，而近期研究则关注恢复初期促进糖原补充的最有效方法。据观察，运动后立即摄入碳水化合物，肌肉糖原合成速度比等待数小时快两倍，且定期摄入碳水化合物可维持快速合成速度。例如，以每小时每千克体重1.2至1.5克碳水化合物的速率每隔30分钟补充一次，似乎能在运动后4至5小时内使合成最大化。然而，如果希望摄入较少量的碳水化合物补充剂，添加蛋白质和某些氨基酸可增强糖原合成。此外，碳水化合物和蛋白质的组合还有刺激氨基酸转运、蛋白质合成和肌肉组织修复的额外益处。研究表明，恢复后的有氧运动表现与肌肉糖原补充程度有关。
