Carbohydrates for training and competition
Publication in refereed journal

香港中文大學研究人員

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摘要An athlete's carbohydrate intake can be judged by whether total daily intake and the timing of consumption in relation to exercise maintain adequate carbohydrate substrate for the muscle and central nervous system ("high carbohydrate availability") or whether carbohydrate fuel sources are limiting for the daily exercise programme ("low carbohydrate availability"). Carbohydrate availability is increased by consuming carbohydrate in the hours or days prior to the session, intake during exercise, and refuelling during recovery between sessions. This is important for the competition setting or for high-intensity training where optimal performance is desired. Carbohydrate intake during exercise should be scaled according to the characteristics of the event. During sustained high-intensity sports lasting similar to 1 h, small amounts of carbohydrate, including even mouth-rinsing, enhance performance via central nervous system effects. While 30-60 g.h(-1) is an appropriate target for sports of longer duration, events >2.5 h may benefit from higher intakes of up to 90 g.h(-1). Products containing special blends of different carbohydrates may maximize absorption of carbohydrate at such high rates. In real life, athletes undertake training sessions with varying carbohydrate availability. Whether implementing additional "train-low" strategies to increase the training adaptation leads to enhanced performance in well-trained individuals is unclear.
著者Burke LM, Hawley JA, Wong SHS, Jeukendrup AE
期刊名稱Journal of Sports Sciences
出版年份2011
月份1
日期1
卷號29
出版社TAYLOR & FRANCIS LTD
頁次S17 - S27
國際標準期刊號0264-0414
語言英式英語
關鍵詞"train low"; energy intake; Glycogen; performance
Web of Science 學科類別Sport Sciences; SPORT SCIENCES

上次更新時間 2020-21-11 於 00:47