Nutrition Departament, Estácio de Sá College, Fortaleza, Ceará, Brazil.
Nutrition, Metabolism e Physiology in Sport, São Gabriel da Palha College, São Gabriel da Palha, Espírito Santo, Brazil.
Curr Nutr Rep. 2020 Dec;9(4):414-419. doi: 10.1007/s13668-020-00338-w. Epub 2020 Oct 24.
During a soccer season, athletes tend to play intense and light matches such as decisive and qualifying games. The amount of muscle glycogen stores is a determining factor of performance during exercise, and manipulation of carbohydrate intake during the soccer season to enhance muscle glycogen stores can improve the performance of elite soccer players. The purpose of this review is to provide a holistic view of the periodization of carbohydrates and their effects on sports performance, based on what the literature recommends for the periodization of carbohydrates for endurance athletes, and of muscle glycogen recovery and compensation among professional soccer players.
The ingestion of large amounts of carbohydrates (CHO;10 g/kg of body weight (BW)/day) is important 36 h before a match for the elite soccer player to ensure muscle glycogen supercompensation. In addition, elite soccer players should intake 1 to 1.5 g/kg BW/h within the first 4 h after a soccer game to maximize glycogen resynthesis. However, the season is comprised of away and home games that require different intensities; thus, soccer players need to periodize CHO intake based on evidence-based recommendations such as "train low," "train low, compete high," and/or "sleep low." The goal is to induce training adaptations by alternating with high or low CHO availability based on seasons, matches, and training intensities. The strategy can result in improved performance during games. Periodizing the consumption of carbohydrates, based on the intensity of training and matches, should include more carbohydrates when the matches require higher intensity and fewer carbohydrates when they require lower intensity; this is a strategy that will improve the performance of elite soccer athletes.
在一个足球赛季中，运动员往往要参加高强度和低强度的比赛，如决胜赛和资格赛。肌肉糖原储备量是运动表现的决定因素，在足球赛季中通过控制碳水化合物的摄入来增加肌肉糖原储备可以提高精英足球运动员的表现。本文综述的目的是基于耐力运动员碳水化合物分期和肌肉糖原恢复和补偿的文献推荐，提供碳水化合物分期及其对运动表现影响的综合观点。
在比赛前 36 小时，精英足球运动员摄入大量碳水化合物（CHO；10 g/kg 体重/天）对于确保肌肉糖原超补偿非常重要。此外，精英足球运动员在比赛后 4 小时内应摄入 1 至 1.5 g/kg BW/h，以最大限度地促进糖原合成。然而，赛季由客场和主场比赛组成，需要不同的强度；因此，足球运动员需要根据基于证据的建议，如“低训练”、“低训练，高比赛”和/或“低睡眠”来分期 CHO 摄入。目标是通过根据赛季、比赛和训练强度交替高或低 CHO 可用性来诱导训练适应。这种策略可以提高比赛期间的表现。基于训练和比赛的强度分期消耗碳水化合物，在需要更高强度的比赛时摄入更多的碳水化合物，在需要较低强度的比赛时摄入较少的碳水化合物，这是提高精英足球运动员表现的策略。
