Beelen Milou, Cermak Naomi M, van Loon Luc J C
Universiteit Maastricht, NUTRIM School for Nutrition Toxicology and Metabolism, Maastricht.
Ned Tijdschr Geneeskd. 2015;159:A7465.
Endogenous carbohydrate availability does not provide sufficient energy for prolonged moderate to high-intensity exercise. Carbohydrate ingestion during high-intensity exercise can therefore enhance performance.- For exercise lasting 1 to 2.5 hours, athletes are advised to ingest 30-60 g of carbohydrates per hour.- Well-trained endurance athletes competing for longer than 2.5 hours at high intensity can metabolise up to 90 g of carbohydrates per hour, provided that a mixture of glucose and fructose is ingested.- Athletes participating in intermittent or team sports are advised to follow the same strategies but the timing of carbohydrate intake depends on the type of sport.- If top performance is required again within 24 hours after strenuous exercise, the advice is to supplement endogenous carbohydrate supplies quickly within the first few hours post-exercise by ingesting large amounts of carbohydrate (1.2 g/kg/h) or a lower amount of carbohydrate (0.8 g/kg/h) with a small amount of protein (0.2-0.4 g/kg/h).
内源性碳水化合物的可利用性无法为长时间的中高强度运动提供足够能量。因此，在高强度运动期间摄入碳水化合物可提高运动表现。对于持续1至2.5小时的运动，建议运动员每小时摄入30 - 60克碳水化合物。对于训练有素的耐力运动员，若进行时长超过2.5小时的高强度比赛，若摄入葡萄糖和果糖的混合物，每小时最多可代谢90克碳水化合物。建议参加间歇性运动或团队运动的运动员遵循相同策略，但碳水化合物摄入的时间取决于运动类型。如果在剧烈运动后24小时内需要再次达到最佳表现，建议在运动后的头几个小时内通过摄入大量碳水化合物（1.2克/千克/小时）或少量碳水化合物（0.8克/千克/小时）与少量蛋白质（0.2 - 0.4克/千克/小时）来快速补充内源性碳水化合物储备。
