Walberg-Rankin J
Department of Human Nutrition and Foods, Virginia Tech, Blacksburg 24061-0351, USA.
Int J Sport Nutr. 1995 Jun;5 Suppl:S13-28. doi: 10.1123/ijsn.5.s1.s13.
Reduction of body stores of carbohydrate and blood glucose is related to the perception of fatigue and the inability to maintain high-quality performance. This has been clearly shown with aerobic, endurance events of moderate intensity of over 90 min duration. Carbohydrate intake may also have relevance for athletes involved in short, high-intensity events, especially if body weight control is an issue. Prevention of carbohydrate depletion begins with a high-carbohydrate training diet of about 60-70% carbohydrate. If possible, carbohydrate beverages should be consumed during the event at the rate of 30-70 g/hr to reduce the chance of body carbohydrate depletion. Finally, replacement of body carbohydrate stores can be achieved most rapidly if 40-60 g of carbohydrate is consumed as soon as possible after the exercise and at repeating 1-hr intervals for at least 5 hr after the event.
体内碳水化合物储备和血糖的降低与疲劳感和无法维持高质量表现有关。这在持续时间超过90分钟的中等强度有氧耐力项目中已得到明确证实。碳水化合物的摄入对于参与短时间高强度项目的运动员也可能具有重要意义，尤其是在体重控制成为问题的情况下。预防碳水化合物耗竭始于大约60 - 70%碳水化合物的高碳水化合物训练饮食。如果可能的话，在比赛期间应按每小时30 - 70克的速度饮用碳水化合物饮料，以降低身体碳水化合物耗竭的几率。最后，如果在运动后尽快摄入40 - 60克碳水化合物，并在运动后至少5小时内每隔1小时重复摄入一次，就能最迅速地补充体内的碳水化合物储备。
