碳水化合物在阻力訓練的增補效益與應用

Benefits of Supplement with Carbohydrate during Resistance Training

翁于涵(Yu-Han Wong) ； 陳玉英(Yu-Ying Chen) ； 徐孟達(Mong-Da Hsu)

《中原體育學報》 14期 (2020/07) Pp. 107-119

https://doi.org/10.6646/CYPEJ.202007_(14).0011

摘要

緒論：隨著坐式生活型態的普及與年齡的老化，導致人體肌肉流失速率加快，因此，建議民眾能從事阻力訓練以改善此一現象，但由於阻力訓練過程中會消耗肌糖原，導致表現下降，所以希望能透過增補碳水化合物的方式，來提升訓練效果。方法：透過蒐集歸納與分析相關研究文獻，探討阻力訓練過程使用不同方式增補碳水化合物之應用及其相關機轉。結論：一、增補方式有飲用及漱口二種，飲用是透過腸胃吸收，提供給肌肉使用，而漱口則是透過刺激大腦中樞神經，提升注意力及控制肌肉張力，達到運動表現提升。二、飲用方式的增補策略為:訓練前以1-1.5 g．kg-1的劑量，攝取6-10％複合式CHO溶液（如葡萄糖+果糖）；訓練期間則以0.17-0.3g．kg-1 的劑量，攝取6-10％複合式CHO溶液；而訓練後恢復期則建議以不少於1.2 g．kg-1．h-1的劑量攝取CHO溶液，即可刺激身體，以進行肌糖原的補充。三、漱口方式的增補被應用在訓練前與訓練中，可使用25毫升6-8％的麥芽糖糊精漱口10秒。四、碳水化合物增補對於高強度多反覆次數的阻力訓練能獲得較佳的訓練效果。

關鍵字

運動表現 ； 漱口 ； 糖原 ； 營養

並列摘要

Introduction: Along with the popularity of sedentary styles and ageing, the rate of muscle loss in human body is accelerating. Therefore, it is recommended that people can engage in resistance training or resistance exercise to improve their muscle mass or functions. But the performance will decline due to the consumption of muscle glycogen during resistance training, so we hope to improve the training effect by supplement carbohydrates during resistance training. Methods: Through the collection and analysis of relevant research literatures, we found out the application of different ways to supplement carbohydrates in the resistance training process and related mechanisms. Conclusions: 1. There are two kinds of supplements during resistance training: drinking and mouth rinsing. The type of drinking is absorbed through the stomach and intestine, then it provides energy to the muscles for using. The type of mouth rinsing is to stimulate the brain's central nervous system, improve attention and control muscle tension, and improve exercise performance. The supplementary strategy for drinking mode is: (1) before training: it's recommended to take 6-10% complex CHO solution (such as glucose + fructose) at a dose of 1-1.5 g．kg-1. (2) during training: it's recommended to take 6-10% complex CHO solution (such as glucose + fructose) at a dose of 0.17-0.3 g．kg-1. (3) the recovery period after training: it's recommended to take complex CHO solution at a dose of not less than 1.2 g．kg-1．h-1, which can stimulate the body to supplement muscle glycogen. 3. The supplementary strategy for mouth rinsing mode is: it's recommended to use 25 ml 6-8% carbohydrate mouth rinsing for 10 seconds before and during exercise. 4. It can achieve better training effects on high intensity and multiple repetition resistance training by CHO supplementation.

並列關鍵字

Exercise Performance ； Mouth Rinsing ； Muscle Glycogen ； Nutrition

參考文獻

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