Volek J S, Forsythe C E, Kraemer W J
Human Performance Laboratory, Department of Kinesiology, University of Connecticut, 2095 Hillside Road, U-1110, Storrs, CT 06269-1110, USA.
Br J Sports Med. 2006 Sep;40(9):742-8. doi: 10.1136/bjsm.2004.016709. Epub 2006 Jul 19.
Strength training elicits sports related and health benefits for both men and women. Although sexual dimorphism is observed in exercise metabolism, there is little information outlining the specific nutritional needs of women strength athletes. Many women athletes restrict energy intake, specifically fat consumption, in order to modify body composition, but this nutritional practice is often counter-productive. Compared to men, women appear to be less reliant on glycogen during exercise and less responsive to carbohydrate mediated glycogen synthesis during recovery. Female strength athletes may require more protein than their sedentary and endurance training counterparts to attain positive nitrogen balance and promote protein synthesis. Therefore, women strength athletes should put less emphasis on a very high carbohydrate intake and more emphasis on quality protein and fat consumption in the context of energy balance to enhance adaptations to training and improve general health. Attention to timing of nutrient ingestion, macronutrient quality, and dietary supplementation (for example, creatine) are briefly discussed as important components of a nutritionally adequate and effective strength training diet for women.
力量训练对男性和女性都能带来与运动相关的益处及健康效益。尽管在运动代谢中存在性别差异，但关于女性力量型运动员的具体营养需求的信息却很少。许多女性运动员限制能量摄入，特别是脂肪消耗，以改变身体成分，但这种营养做法往往适得其反。与男性相比，女性在运动期间似乎对糖原的依赖较少，在恢复过程中对碳水化合物介导的糖原合成反应也较小。女性力量型运动员可能比久坐不动和进行耐力训练的女性需要更多蛋白质，以实现正氮平衡并促进蛋白质合成。因此，女性力量型运动员在能量平衡的背景下，应减少对高碳水化合物摄入的重视，而更多地关注优质蛋白质和脂肪的消耗，以增强对训练的适应性并改善整体健康。本文简要讨论了营养摄入时间、宏量营养素质量和膳食补充剂（如肌酸），这些是女性营养充足且有效的力量训练饮食的重要组成部分。
