??純水
??葡萄糖溶液(18.5% wt/vol)
??蔗糖溶液(18.5% wt/vol)
??對於【肌肉??】肝醣回補的效果
葡萄糖→60分鐘內肌肉肝醣有顯著回升
蔗糖→與只喝水的差不多??
??對於【肝臟】肝醣回補的效果
補充蔗糖的效果較葡萄糖好??
為何會有此差異????
主因為果糖和葡萄糖在身體的代謝路徑不同??♀?
(★果糖不易刺激胰島素分泌)
?結論
??運動後要迅速回補【肌肉??】肝醣
??糖的種類適合度:葡萄糖>蔗糖>果糖
??迅速回補肝臟肝糖
?葡萄糖果糖混和溶液→蔗糖(砂糖)最佳
??水果富含較多果糖及維生素 (視水果種類而定)
且含膳食纖維也會延緩消化吸收。
所以如果要吃甜甜的水果??,就盡量避免在運動後喔??
參考文獻
Effect of carbohydrate ingestion on glycogen resynthesis in human liver and skeletal muscle, measured by 13C MRS. Casey A1, Mann R, Banister K, Fox J, Morris PG, Macdonald IA, Greenhaff PL. Am J Physiol Endocrinol Metab. 2000 Jan
Fructose Coingestion Does Not Accelerate Postexercise Muscle Glycogen Repletion.Trommelen J1, Beelen M, Pinckaers PJ, Senden JM, Cermak NM, Van Loon LJ. Med Sci Sports Exerc. 2016 May;48
Sucrose ingestion after exhaustive exercise accelerates liver, but not muscle glycogen repletion compared with glucose ingestion in trained athletes.Fuchs CJ1, Gonzalez JT2, Beelen M3, Cermak NM3, Smith FE4, Thelwall PE4, Taylor R4, Trenell MI5, Stevenson EJ6, van Loon LJ7J Appl Physiol (1985). 2016 Jun 1