Stellingwerff Trent, Boit Mike K, Res Peter T
Nestlé Research Center, Nestec Ltd., Lausanne, Switzerland.
J Sports Sci. 2007;25 Suppl 1:S17-28. doi: 10.1080/02640410701607213.
Middle-distance athletes implement a dynamic continuum in training volume, duration, and intensity that utilizes all energy-producing pathways and muscle fibre types. At the centre of this periodized training regimen should be a periodized nutritional approach that takes into account acute and seasonal nutritional needs induced by specific training and competition loads. The majority of a middle-distance athlete's training and racing is dependant upon carbohydrate-derived energy provision. Thus, to support this training and racing intensity, a high carbohydrate intake should be targeted. The required energy expenditure throughout each training phase varies significantly, and thus the total energy intake should also vary accordingly to better maintain an ideal body composition. Optimizing acute recovery is highly dependant upon the immediate consumption of carbohydrate to maximize glycogen resynthesis rates. To optimize longer-term recovery, protein in conjunction with carbohydrate should be consumed. Supplementation of beta-alanine or sodium bicarbonate has been shown to augment intra- and extracellular buffering capacities, which may lead to a small performance increase. Future studies should aim to alter specific exercise (resistance vs. endurance) and/or nutrition stimuli and measure downstream effects at multiple levels that include gene and molecular signalling pathways, leading to muscle protein synthesis, that result in optimized phenotypic adaptation and performance.
中长跑运动员在训练量、持续时间和强度方面实施动态连续体，利用所有能量产生途径和肌肉纤维类型。在这个周期性训练方案的核心应该是一种周期性营养方法，该方法要考虑到由特定训练和比赛负荷引起的急性和季节性营养需求。中长跑运动员的大部分训练和比赛都依赖于碳水化合物提供能量。因此，为了支持这种训练和比赛强度，应目标是摄入高碳水化合物。每个训练阶段所需的能量消耗差异很大，因此总能量摄入也应相应变化，以更好地维持理想的身体成分。优化急性恢复高度依赖于立即摄入碳水化合物以最大化糖原再合成率。为了优化长期恢复，应同时摄入蛋白质和碳水化合物。已表明补充β-丙氨酸或碳酸氢钠可增强细胞内和细胞外缓冲能力，这可能导致成绩略有提高。未来的研究应旨在改变特定运动（阻力运动与耐力运动）和/或营养刺激，并在多个层面测量下游效应，这些层面包括导致肌肉蛋白质合成的基因和分子信号通路，从而实现优化的表型适应和成绩表现。
