【環品x30 救世要跑】營養補給配方說明

在「徐國峰救世要跑環島跑步」談到營養恢復的飲料「建議我們每二十到三十分鐘喝200cc的特調糖水(200cc含16公克糖與160毫克的鈉)」及「一跑到終點,就先喝600cc的加了90公克紅糖的糖水,再補充14克的蛋白質」。山姆伯伯問了徐國峰教練之後,得到了一些資訊,跟大家分享呢?

首先,請先閱讀一下在「徐國峰救世要跑環島跑步」提到的:

下午開始學習面對疼痛之必然

台北醫學大學附設醫院的營養師與郭豐州老師討論完後建議我們每二十到三十分鐘喝200cc的特調糖水(200cc含16公克糖與160毫克的鈉),此策略大大奏效,大家到坪林時的體重跟出發前一樣,一點都沒減輕,跑了快四十公里我的體重反而還增加了,大家的體能狀況(身體代謝能力)都良好到沒話說,只是疼痛感開始從下肢襲來。

今天下午後半段聽到球狗說腳開始痛,我問他哪裡痛?「阿斯里斯腱、膝關節內側與腳底板」他說。但我卻一點也不擔心,我的左大腿內側與左額腰肌在下午剛起跑時就緊地感到抽痛,雙膝的膝關節也有點腫脹感,腳底板從下午一開始就痠痛了,但跑超長距離的過程中「痛」是必然會發生的,它會以各種形式出現,而且是以很難忍受的形式,我們所能做的就是必須面對它,增加休息次數來舒緩它,耐著性子與它抗衡,然後在跑到終點後適當地處理它,讓身體的各項機能明天又恢復到正常狀態。

怎麼處理呢?一跑到終點,就先喝600cc的加了90公克紅糖的糖水,再補充14克的蛋白質,之後馬上伸展讓肌放鬆,晚飯後再按摩三十分鐘,利用「按」壓肌肉的trigger point,使過於緊繃的肌肉放鬆。洗完澡,按壓完後腳的感覺就像剛和家人到六福村邊走邊排隊回到家坐在沙發上的感覺一樣。

為何營養的調配及比例是如此呢?徐國峰教練的回覆如下:

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主要是採用Chris Carmichael(前環法冠軍阿姆斯壯的營養師)的專書:《Food For Fitness—Eat right to Train Right》中的理論。下面是摘自書中的部分內容,給你參考:

【62公斤的耐力運動員】

(國峰譯自Chris Carmichael:《Food For Fitness—Eat right to Train Right》,Penguin Group, 2004, page 36)

【峰按】:除了過渡期之外,Chris Carmichael所設定的碳水化合物 : 蛋白質都是5:1。過渡期補充更多比例的蛋白質是為了讓身體恢復,因為訓練量沒那麼多,所以碳水化合物也不用補那麼多。

【中標】Nutrition After Training / Competition

Paying attention to what you eat after a training session or a race is critical in maximizing recovery. This is especially important in the first 15 to 60 minutes after exercise, because your body is most efficient at replenishing energy stores during this “glycogen window.” I always tell athletes that they will eventually recover even if they do nothing to enhance the process, but they may have to wait 48 to 72 hours for their bodies to replenish depleted muscle-glycogen stores. Optimizing the rapid re-synthesis of muscle glycogen is critical for peak performance the next day and those following.

The rate of muscle-glycogen synthesis is highest immediately after exercise; your muscles are empty and blood flow is still high. This is the optimal time to consume carbohydrate-rich foods. … …. Think of it as having more “windows” open into the muscle. The longer you wait after a training session, the fewer of these windows will be open to transport fuel back into your muscles. When you want to have energy for exercise on back-to-back days, take advantage of these windows to accelerate the recovery process. (Chris Carmichael:《Food For Fitness—Eat right to Train Right》,Penguin Group, 2004, page 209-210)

【峰按】:這是為什麼大量訓練或比賽完的要快點(最好在30分鐘內)補充蛋白質和碳水化合物(1:4~1:5)。2013跑步環台時,台北醫學大學附設醫院的營養師與郭豐州老師討論完後建議我們一跑到終點「就先喝600cc的加了90公克紅糖的糖水,再補充14克的蛋白質」,這個配方就是以此比例配出來的。要在窗戶大開時把能量(肝醣和BCAAs)補進肌肉中。

The protein may affect the rate at which this replenishment occurs, but adequate carbohydrate is necessary to completely refill glycogen stores.

There has been a lot research on the combination of protein and carbohydrate in recovery drinks, and Kathy Zawadzki did some of the early work on the subject. Recent research suggests that protein ingested in the immediate post-exercise window(15 to 60 minutes) may help the absorption of carbohydrates and may also aid in stimulating amino-acid transport, protein synthesis, and muscle-tissue repair.

……..research has shown that there is no different in recovery between liquid supplements and a “real food” meal, so long as the carbohydrate content is the same.(Chris Carmichael:《Food For Fitness—Eat right to Train Right》,Penguin Group, 2004, page 210-211)

【峰按】:蛋白質和碳水化合物一起補充對肝醣合成效果最佳,但重點是碳水化合物一定要足夠,否則再多的蛋白質都沒有幫助。另外,只要營養成份相同,恢復用的飲品反而比食物吸收得更快。

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感謝徐國峰教練的分享,感恩。

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山姆伯伯
運動訓練相關文章分享、運動訓練產品經銷及零售、運動訓練講座課程。目前不提供線上問題咨詢、個人代購服務。...(完整介紹)

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