زمان بندی تغذیه ورزشی کربوهیدراتی در ورزشکاران نخبه: یک مطالعه مروری کوتاه

نوع مقاله : مقاله مروری Released under (CC BY-NC 4.0) license I Open Access I

نویسندگان

1 دانشیار فیزیولوژی ورزشی، گروه علوم ورزشی، دانشکده علوم انسانی، دانشگاه تربیت مدرس تهران، ایران.

2 دانشجوی دکتری فیزیولوژی ورزشی، گروه علوم ورزشی، دانشکده علوم انسانی، دانشگاه تربیت مدرس تهران، ایران.

3 کارشناسی ارشد فیزیولوژی ورزشی، گروه تربیت بدنی، دانشکده علوم انسانی، دانشگاه آزاد واحد اسلامی، همدان، ایران.

10.34785/J019.2022.001

چکیده

زمینه و هدف: در سال های اخیر، استفاده از کربوهیدرات ها برای بهبود عملکرد ورزشی در بین جوامع ورزشی مورد توجه محققین قرار گرفته است. حفظ ذخایر کربوهیدراتی برای فعالیت های بدنی شدید و یا طولانی مدت لازم است. لذا، بر اساس دستورالعمل های تغذیه ای مشخص شده است که به با در نظر گرفتن شدت و مدت فعالیت های ورزشی به ازاری هرکیلو از وزن بدن کربوهیدرات به صورت مایع مصرف شود. به همین منظور مطالعه حاضر با بررسی مقالات پیشین پیشنهاداتی برای مصرف کربوهیدرات ها در حین رقابت های ورزشی ارائه میدهد. مواد و روش ها: برای بررسی مقالات از موتور های جستجو Direct، PubMed، Scopus، Web of Science، Springer، Google Scholar و SID مقالات از 1990 تا 2022 با استفاده از کلید واژه های مرتبط جستجو و وارد مطالعه شدند. علاوه بر این، منابع مقاله های استخراج شده به صورت دستی جستجو شدند. یافته ها: بارگیری کربوهیدرات به ازای هرکیلو از وزن بدن می تواند قبل از انجام فعالیت باعث بهبود عملکرد شود. به نظر می رسد، برای فعالیت های بدنی کمتر از 1 ساعت 15 تا 60 گرم کربوهیدرات به ازای هرکیلو از وزن بدن و برای فعالیت های بدنی بیش از 2 ساعت 30 تا 60 گرم کربوهیدرات به ازای هرکیلو از وزن بدن استفاده شود. نتیجه گیری: در نهایت در این مطالعه مشخص شد استراتژی های کربوهیدراتی در حین رقابت بسیار مفید می باشد اما توصیه می شود با رعایت اصول فردی و ماهیت رقابت ورزشی کربوهیدرات مصرف شود.

کلیدواژه‌ها

موضوعات


عنوان مقاله [English]

Carbohydrate sports nutrition timing in elite athletes: A brief review study

نویسندگان [English]

  • Hamid Agha-alinejad 1
  • Amirhossein Ahmadi Hekmatikar 2
  • Maryam alsadat Emami 3
1 Associate Professor of exercise physiology, Department of Sports Science, Faculty of Humanities, Tarbiat Modares University, Tehran, Iran.
2 PH.D student of exercise physiology, Department of Sports Science, Faculty of Humanities, Tarbiat Modares University, Tehran, Iran.
3 MSc of exercise physiology, Department of Physical Education, Faculty of Humanities, Islamic Azad University, Hamadan, Iran.
چکیده [English]

Background and Purpose: In recent years, the use of carbohydrates to improve athletic performance among sports communities has attracted the attention of researchers. Maintaining carbohydrate stores is essential for strenuous or prolonged physical activity. Therefore, based on nutritional guidelines, it has been determined that carbohydrates should be consumed in liquid form, considering the intensity and duration of sports activities. Therefore, by reviewing previous articles, the present study offers suggestions for consuming carbohydrates during sports competitions. Materials and methods: To review articles from search engines Direct, PubMed, Scopus, Web of Science, Springer, Google Scholar and SID, articles from 1990 to 2020 were searched and entered using related keywords. In addition, the sources of the extracted articles were searched manually. Results: Loading carbohydrates per kilogram of body weight before exercise can improve performance. It seems that for physical activity, less than 1 hour, 15 to 60 grams of carbohydrates per kilogram of body weight, and physical activity, more than 2 hours, 30 to 60 grams of carbohydrates per kilogram of body weight. Conclusion: Finally, in this study, it was found that carbohydrate strategies are very useful during competition, but it is recommended to consume carbohydrates in accordance with individual principles and the nature of sports competition.

کلیدواژه‌ها [English]

  • Carbohydrates
  • elite athletes
  • carbohydrate loading
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