甚麼時間點吃真的有那麼重要??
Does when you eat really matter?
Is nutrient timing all that important?
https://inyoungathletes.wixsite.com/website/blog/運動後立即補充營養沒那麼重要
統整重點
1.營養補充時機點之重要性已存在了幾十年，但多數研究有局限性，並不一定能適用於一般民眾。
2.運動後的黃金進食合成窗口很重要沒錯，但只針對一天練兩餐以上且以運動表現為主要目標的特殊族群。且事實上所謂的黃金合成窗口可能比原本所想的30-60分鐘內還大很多。
3.營養補充可能在訓練前較為重要，尤其是要提升高強度耐力運動表現為主要目標的人，需特別注意在運動前正確的時間點攝取正確的食物或補充品。
4.對於優秀運動員，因訓練密集需在短時間內恢復，選擇正確補充營養的時間點(運動前後)可提供較多優勢。
5.對大多數只是想增肌減肥或改善健康的年輕人而言，補充營養品與進食的時機點並沒有想像中的重要。
6.將飲食重點先放在營養金字塔的最基礎底端並注意以下幾點: (1)食物來源是否大部分為全天然的食物(2)整體營養是否均衡足夠符合目前運動量與身體狀況需求以達到個人目標(3)此飲食是否能持續且無副作用
注意:
以上只針對年輕規律運動訓練的健康族群，65歲以上老人或特殊疾病者不適用。
正常健康老人除了整體營養(尤其整日蛋白質攝取質量)必須注意以外，運動前後在對的時機點營養補充來幫助維持訓練品質也是非常重要。
Summary:
1. The importance of nutrient timing has been taken into account for many decades. However, most of the studies have limitations, which cannot be fit into the general population.
2. The “anabolic window” for nutrients after a workout is really important for sure, but only necessary for those who need to train twice per day or want to improve their sports performance in priority. In fact, the “anabolic window” might be much larger than “30-60 minutes” we thought previously.
3. It may be more critical to supplement before than after workout, particularly for those who want to enhance high-intensity endurance exercise performance, need to pay attention to the right timing of the right supplement before a workout.
4. Choosing the right timing of nutritional supplementation could be beneficial for professional athletes who want to recover as fast as possible in a short period between two intense training.
5. Nutrient timing is not that important for most young individuals who just want to gain muscle, lose fat, or improve health.
6. Prioritize the foundation of dietary nutrition in the bottom of the nutritional pyramid, and pay attention to the following points before caring about nutrient timing:
(1) Whole food-based or natural food-based diet
(2) Overall nutrition is well-balanced, which could fit the requirements of my daily physical activity and present condition, to help me achieve the specific goals.
(3) The diet is sustainable without any side effects.
Note:
The above is only for healthy and young adults who train regularly, not suitable for the elderly over 65 years old or people with special diseases.
In addition to the overall nutrition in normal healthy elderly (especially the quality and quantity of protein intake throughout the day), it is also important to supplement the right nutrients at the right timing (before and after exercise) to maintain training quality.
#iYA
#運動營養
#運動科學
#nutrientstiming
#postexercise
#sportsnutrition
#sportsscience
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