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耐力运动员的饮食(九)训练比赛时的运动饮料补充问题

耐力运动员在训练和比赛时怎么补充运动饮料?补给哪些类型?补给多少碳水化合物?碳水要占什么比例?读完本章就知道 从碳水的角度来看 宝矿力,佳得乐,脉动,红牛,尖叫,可口可乐??到底选什么?

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之前我们聊了不少关于饮食的内容,但如同第一节所说的,耐力运动员和普通人其实没有什么大的区别,之前讲的这些道理和建议也同样适用于平常人。而今天这一节内容,主要是特别针对耐力运动而展开的。

作为耐力运动员,你需要认识一个英文单词,Ergogenics(运动功能增强剂),指的是可以帮助提升运动表现的营养物,这包括了:碳水化合物(以液态和固态形式存在)、蛋白质、脂肪,以及所有在长距离训练或比赛前、中、后食用的饮料和固体食物。当然,你不能把这想象成是万能的,不能把它们当作是兴奋剂来使用。

传统的观点认为在运动或竞技过程中,需要大量的碳水化合物来补充糖原和维持血糖水平,但这种观点的问题在于,它们认为耐力运动的燃料是糖原,而非脂肪;最近一些研究则认为在赛前和赛后餐中,应该包括更大量的蛋白质,事实上这些观点都与我们如今的认识相反,有氧能力是耐力项目的基础,为了持续更长时间的运动,我们需要提高运动过程中燃烧脂肪的比例,所以脂肪才是耐力运动的最佳燃料。如果你同意这点就好办了,因为你身体中的脂肪储备充足,很多经验老手会跟你聊他们的经验,2-3小时的长距离训练,甚至是比赛,他们在全程中只需补水就够了。当然,每个人的健康和竞技水平不同,你需要了解你自己的需求,做出属于你的补给方案。这里我们给到的是一些通用的指导原则,通过不断的实验和试错,相信你会对自己的需求更为了解,逐步养成更针对自己的补给习惯。

碳水饮料

在运动中,通过每小时补充含30-60克碳水化合物的饮料,可以帮助你提升耐力的表现,因为这也有助你的脂肪燃烧,还有利于保证大脑的正常工作。虽然这些饮料无一例外都是液态的,但是你还是需要另外补充水和钠。关于如何选择碳水饮料,有2个原则是你需要了解的:

1. 碳水的含量比列:不管是你自制的、还是在超市里买的碳水化合物饮料,了解液体中的碳水比例是非常重要的,所以在购买前,千万不要忘记看产品的营养物质含量标签。通常我们认为6%-8%是比较适合的比例,这相当于一茶勺的蜂蜜加在180毫升水中。这样的比例可以让碳水化合物不会长时间逗留在你的胃里,可以被迅速消化吸收掉;而超过8%的比例就比较难消化了。最佳的建议是使用果汁,譬如苹果汁就很适合,但橙汁对耐力运动员而言有点太酸了。蜂蜜也是一个好的选择,蜂蜜和果汁中都含有果糖,最终会转换成糖原。(但有些人是果糖不耐症的,那就就不适合了。)

2. 哪种糖:碳水化合物包括了很多种糖,不同的种类的消化过程不同,万一你选择了会引起消化问题的碳水化合物,那你的比赛可能就悲剧了。消化不良在赛前、赛中、赛后都可能会发生,而且它们往往会对成绩造成影响。一般建议选择单糖类,譬如前面讲到的果汁、蜂蜜,可以被人体直接吸收,而像双糖类,蔗糖、麦芽糖、玉米糖浆和米糖浆都需要经过一道消化工序才能被吸收。另外当双糖类和复杂的碳水化合物与蛋白质混合后,也会导致消化问题,因为两者的消化速度不同。所以当你在补给过程中需要补充液体蛋白质或固体蛋白质食物,那建议你使用单糖类的碳水来配合,譬如果汁、蜂蜜和成熟的水果。如果你一定要补充蛋白质,你还可以直接补充氨基酸,因为它们不需要消化,可以避免消化问题。

通过实验寻找适合你的碳水化合物饮料或固体食物,也就是说找到那些吃下去不会导致消化混乱的饮料和食物,它们会让你感觉更好,特别是你的肚子,带给你更多的能量和更好的恢复。使用心率带会帮助你更好的判断,在长距离训练中,当你补充完碳水,相同的心率下,速度如果会稍稍加快,那就对了。你可以比较不同的补给,看看哪种最有效。但所有的实验一定要在赛前训练中实施,模拟比赛的场景,譬如时间、里程、赛道、天气等等。

记住这些关键点:每小时30-60克碳水 , 碳水饮料中碳水含量最好不要超过8% , 单糖补给,如果需要和蛋白质共同补充的话尤其重要。

耐力运动员饮食的系列文章:

耐力运动员的饮食【一】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_1/
耐力运动员的饮食【二】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_2/
耐力运动员的饮食【三】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_3/
耐力运动员的饮食【四】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_4/
耐力运动员的饮食【五】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_5/
耐力运动员的饮食【六】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_6/
耐力运动员的饮食【七】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_7/
耐力运动员的饮食【八】:
http://www.wslyjt.com/2013/08/food_of_endurance_trainer_8/

延伸阅读:
爱燃烧整理的关于《The Big Book of Endurance Training and Racing》大书及MAF最大有氧心率系列文章

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