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在水球训练或比赛中,成绩的首要制约因素是碳水化合物!本文将阐述关于摄取何种碳水化合物,什么时间吃,在耗尽身体储备的时候如何恢复(关于蛋白质和脂肪将会在以后讨论)。如果运动员想要进行高效的训练或比赛,每当运动时就需要足够的肝糖。这可以单纯地从食物中获取。频繁的长时间高强度运动会减少肝糖的储备。表现不佳和疲劳的潜在因素是因为肌肉中的肝糖水平下降。研究已表明,体内的肝糖会在1小时持续的运动后开始逐渐被耗尽。如果不通过饮食和休息来恢复,它会被完全耗尽。
The primary constraint on performance during a water polo training or competition is carbohydrates! This article explains how to consume carbohydrates, when to eat, and how to recover when depleting your body’s reserves (for a discussion of protein and fat later on) . If an athlete wants to practice or compete effectively, he needs enough glycogen for each exercise. This can be simply obtained from food. Frequent prolonged high intensity exercise will reduce the glycogen reserves. The underlying cause of poor performance and fatigue is the drop in glycogen levels in the muscles. Studies have shown that the body’s glycogen will gradually be depleted after an hour of sustained exercise. If not restored by diet and rest, it will be completely depleted.