Applied Physiology Laboratory, University of North Carolina, United States.
Applied Physiology Laboratory, University of North Carolina, United States; Human Movement Science Curriculum, University of North Carolina, United States.
J Sci Med Sport. 2019 Apr;22(4):472-477. doi: 10.1016/j.jsams.2018.09.236. Epub 2018 Oct 10.
The purpose of this study was to determine the effects of pre- vs. post-workout nutrition on strength, body composition, and metabolism in trained females over 6 weeks of high intensity resistance training (HIRT).
Forty-three trained females (mean±SD; age: 20.5±2.2 yrs; height: 165.2±5.7cm; body mass: 66.5±11.4kg) were measured for strength, body composition, and metabolic variables before and after a HIRT intervention. Participants were randomized using a 2:2:1 matched block randomization scheme by baseline leg press strength into a group that consumed a 1:1.5 carbohydrate-protein supplement (16g CHO/25g PRO) pre-training (PRE), post-training (POST), or no supplement (CON).
Dual-energy X-ray absorptiometry was used to evaluate fat mass (FM), lean mass (LM), and percent fat (%fat). Strength was analyzed using a one repetition max on the leg and bench press (LP1RM and BP1RM, respectively). Participants completed HIRT twice per week for 6 weeks. At the first and last trainings, metabolic variables [resting energy expenditure (REE) and respiratory exchange ratio, RER] were measured.
There were no significant differences between groups for any changes in body composition variables or LP1RM (p=0.170-0.959). There were significant differences for BP1RM (p=0.007), with PRE and POST experiencing greater increases than CON (p=0.010 and 0.015, respectively). REE changes were not significant between groups (p=0.058-0.643). PRE demonstrated greater fat oxidation (RER) at 30min post-exercise (p=0.008-0.035).
Peri-workout nutrition is potentially important for upper body strength and metabolism. PRE may be more effective for promoting fat utilization immediately post-workout.
本研究旨在确定运动前后营养对经过 6 周高强度阻力训练（HIRT）的女性训练者的力量、身体成分和代谢的影响。
43 名训练有素的女性（均值±标准差；年龄：20.5±2.2 岁；身高：165.2±5.7cm；体重：66.5±11.4kg）在 HIRT 干预前后测量了力量、身体成分和代谢变量。参与者根据基线腿部按压强度使用 2:2:1 匹配块随机化方案随机分组，分为三组：训练前（PRE）、训练后（POST）或不补充（CON）摄入 1:1.5 碳水化合物-蛋白质补充剂（16gCHO/25gPRO）。
双能 X 射线吸收法用于评估脂肪量（FM）、瘦体量（LM）和体脂百分比（%fat）。使用腿部和卧推的 1 次重复最大值（LP1RM 和 BP1RM）分析力量。参与者每周进行 2 次 HIRT，共 6 周。在第一次和最后一次训练时，测量代谢变量[静息能量消耗（REE）和呼吸交换比，RER]。
各组之间的身体成分变量或 LP1RM 没有显著变化（p=0.170-0.959）。BP1RM 有显著差异（p=0.007），PRE 和 POST 比 CON 有更大的增加（p=0.010 和 0.015）。组间 REE 变化无显著性差异（p=0.058-0.643）。PRE 在运动后 30 分钟时显示出更大的脂肪氧化（RER）（p=0.008-0.035）。
运动前后的营养可能对上肢力量和代谢很重要。PRE 可能更有效地促进运动后立即利用脂肪。
