Gonzalez Javier T, Wallis Gareth A
Department for Health.
Centre for Nutrition, Exercise and Metabolism, University of Bath, Bath.
Curr Opin Clin Nutr Metab Care. 2021 Jul 1;24(4):364-371. doi: 10.1097/MCO.0000000000000761.
The present review summarized evidence on the role of carbohydrates in recovery from exercise within the context of acute and chronic effects on metabolism and performance.
Recent studies demonstrate that, in contrast to recovery of muscle glycogen stores, the recovery of liver glycogen stores can be accelerated by the co-ingestion of fructose with glucose-based carbohydrates. Three recent studies suggest this can extend time-to-exhaustion during endurance exercise tests. However, periodically restricting carbohydrate intakes during recovery from some training sessions to slow the recovery of liver and muscle glycogen stores may, over time, result in a modest increase in the ability to oxidize fat during exercise in a fasted state. Whether this periodized strategy translates into a performance advantage in the fed state remains to be clearly demonstrated.
To maximize recovery of glycogen stores and the capacity to perform in subsequent endurance exercise, athletes should consider ingesting at least 1.2 g carbohydrate per kilogram body mass per hour - for the first few hours of recovery - as a mixture of fructose and glucose-based carbohydrates. However, if a goal is increased capacity for fat oxidation, athletes should consider restricting carbohydrate intakes during recovery from some key training sessions.
本综述总结了碳水化合物在运动恢复中的作用的相关证据，涉及对代谢和运动表现的急性和慢性影响。
近期研究表明，与肌肉糖原储备的恢复不同，果糖与基于葡萄糖的碳水化合物共同摄入可加速肝脏糖原储备的恢复。最近的三项研究表明，这可以延长耐力运动测试中的力竭时间。然而，在某些训练后的恢复期间定期限制碳水化合物摄入量以减缓肝脏和肌肉糖原储备的恢复，随着时间的推移，可能会导致空腹状态下运动时脂肪氧化能力适度增加。这种周期性策略是否能在进食状态下转化为运动表现优势仍有待明确证明。
为了最大限度地恢复糖原储备以及提高后续耐力运动的表现能力，运动员在恢复的最初几个小时内，应考虑每千克体重每小时摄入至少1.2克碳水化合物，作为果糖和基于葡萄糖的碳水化合物的混合物。然而，如果目标是提高脂肪氧化能力，运动员应考虑在一些关键训练后的恢复期间限制碳水化合物摄入量。
