摘要
耐力和力量型运动因能量代谢机制有别,对宏量营养素需求存在明显不同,耐力运动主要依靠有氧氧化供能,对碳水化合物需求较大,建议每日摄入量为3~12 g·kg^(-1)体重,足够的摄入能维持糖原储备,提高运动耐力;力量型运动依赖无氧酵解,蛋白质需求更为突出,每日1.2~2.2 g·kg^(-1)体重的摄入有助于肌肉合成和力量增强。研究表明,脂肪在2种运动中都能提供能量,但供能效率比碳水低,耐力运动中可适当摄入以增强脂肪氧化能力。
Due to the different energy metabolism mechanisms,endurance and strength sports have significantly different requirements for macronutrients.Endurance sports mainly rely on aerobic oxidation for energy supply and have a relatively high demand for carbohydrates.It is recommended that the daily intake be 3~12 g·kg^(-1) of body weight.Sufficient intake can maintain glycogen reserves and improve exercise endurance.Strength training relies on anaerobic glycolysis,and the demand for protein is more prominent.An intake of 1.2~2.2 g·kg^(-1) of body weight per day is conducive to muscle synthesis and strength enhancement.Research shows that,fatcan provide energy in both types of exercise,but its energy supply efficiency is lower than that of carbohydrates.It can be consumed appropriately during endurance exercise to enhance the oxidation capacity of fat.
作者
赵希记
ZHAO Xiji(Shazhou Professional Institute of Technology,Zhangjiagang 215600,China)
出处
《现代食品》
2025年第20期100-102,共3页
Modern Food
