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1.Carbohydrates and high-intensity The role of carbohydrates in fueling high intensity performance (events 1-10minutes) is misunderstood by many athletes, research supports intake of 8-9 g per kg BW to promote adequate storage of carbohydrate to fuel high intensity activity.(Journal of Sports Science, 2011) Adequate carbohydrate intake is imperative to fuel endurance.2.Beta-Alanine and intracellular buffering Supplementation of beta alanine increases muscle carnosine levels, by approximately 40-50%.The increase in carnosine has been demonstrated by several well-controlled studies demonstrate significant high-intensity performance benefits (Artoli et al., 2010;Derave et al, 2010).3.Refueling Timing The catabolic post-exercise state of the body requires prompt consumption of nutrients to blunt the catabolic response and refuel glycogen stores.Achieving the optimal amount of protein and carbohydrates is essential in blunting the catabolic response.A 3:1 ratio of carbohydrates to protein is optimal for blunting the muscle breakdown process and shifting the body to an anabolic state, and content should be adjusted for weight of that athlete.Additionally refueling within 15-30 minutes of exercise increases the refueling of glycogen to the muscle.The source of carbohydrate source should be medium to high glycemic index (Burke et al., 2011).Multiple events within a day require recovery and refueling after each race to maximize hour comes.(Journal of Sports Science, 2011).