Faculty of Arts and Sciences, Department of Human Nutrition and Food Sciences, Holy Spirit University of Kaslik, Jounieh P.O. Box 446, Lebanon.
Translational Health Research Institute, School of Medicine, Western Sydney University, Campbelltown, NSW 2560, Australia.
Int J Environ Res Public Health. 2023 Jan 29;20(3):2399. doi: 10.3390/ijerph20032399.
Macronutrients play an important role in appetite regulation. In addition, adequate nutrient and energy intake, which may be altered by exercise-induced appetite fluctuations, is required to ensure important training outcomes. However, findings regarding appetite responses to macronutrient consumption before training and to different resistance training intensities remain inconclusive. This study investigated the association of three types of macronutrient intake before different intensities of resistance training with appetite. A purposive cross-sectional design was used to collect data from 280 resistance-trained individuals (mean age 26.4 ± 5.8 years) representing five gyms located in Jbeil, Lebanon, and who completed an online questionnaire. Data collected included socio-demographics, nutritional strategies followed by each respondent, training characteristics, and appetite rating before, during and after exercise using a validated visual analogue scale (VAS). A short-term suppression of appetite was reported during resistance-training, with no significant difference in exercise intensities ( > 0.05). In addition, low-fiber carbohydrate and protein food/beverage content consumed 30-60 min before training had an advantage in appetite suppression. In summary, these findings suggest that resistance training combined with pre-workout consumption of a whole meal was associated with appetite suppression, at least during the short period of exercise. From the perspective of appetite control and energy balance, the critical factor is the quantity and quality of macronutrient food sources, in addition to the timing surrounding training of nutrients ingested.
宏量营养素在食欲调节中起着重要作用。此外，为了确保重要的训练效果，需要摄入足够的营养和能量，而运动引起的食欲波动可能会改变这些营养和能量的摄入。然而，关于训练前摄入宏量营养素和不同抗阻训练强度对食欲的影响的研究结果仍不一致。本研究调查了三种宏量营养素在不同抗阻训练强度前的摄入与食欲的关系。采用目的横断面设计，从位于黎巴嫩杰贝勒的五家健身房的 280 名抗阻训练个体（平均年龄 26.4 ± 5.8 岁）中收集数据，并完成了在线问卷。收集的数据包括社会人口统计学信息、每位受访者遵循的营养策略、训练特征以及使用经过验证的视觉模拟量表（VAS）在运动前、运动中和运动后对食欲的评分。抗阻训练期间报告了食欲的短期抑制，不同运动强度之间没有显著差异（> 0.05）。此外，在训练前 30-60 分钟摄入低纤维碳水化合物和蛋白质食物/饮料有助于抑制食欲。总之，这些发现表明，抗阻训练结合训练前摄入完整的一餐与食欲抑制有关，至少在运动的短时间内如此。从控制食欲和能量平衡的角度来看，关键因素是摄入的宏量营养素食物来源的数量和质量，以及训练前后营养摄入的时间。
