高碳水和高脂肪 耐力运动员的饮食大战

There's a lot of debate in the physical training community at the moment, centred around low-carb diets, prehistoric diets, phase fasting, ketogenic diets and traditional high-carb diets, and the debate between them never ends, and there's no middle ground between the two camps as the two are clearly separated. The low-carb group says that too many carbs aren't good for you, while the high-carb says that you have to rely on a lot of carbohydrates every day. So let's start our analysis today based on the evidence related to these two sides and see what the differences are. Before we start, it's important to note that most people nowadays believe in a diet based on purpose. Let's just take an extreme example: an elite endurance athlete who wants to get better and a dieter who spends all day on the couch have completely different purposes, but they both have the same solution. So the issue is complex. Let's start with an overview of the two theories:High Carbohydrate Theory Overview:Discovered in 1960, carbonated water compounds play an important role in recovering from fatigue. Studies have found that consuming carbohydrates during exercise improves exercise endurance. Essentially, carbohydrates are equated with improved endurance. Especially after continuous hard training, carbohydrates reduce the symptoms of overtraining. There is a lot of research to support this idea: in high intensity training mode (80% of maximal oxygen consumption), carbohydrates are the main source of energy. Overview of the High Fat Theory: Our body adapts to high carbohydrates because our daily diet contains and is used to large amounts of carbohydrates, and therefore we become increasingly dependent on carbohydrates as a source of energy. If we spend a few weeks adapting to a high-fat, low-carb diet, our bodies will be better able to oxidise fat. Some studies have shown that low-carb diets increase the amount of fat oxidised. This is solely because the body is adapting to a low-carb environment. But there is very little research data to suggest that this has no effect on multi-sport performance. So I'll summarise as follows:1. Short-term studies have shown that low-carb diets don't have any effect on performance.2. Longer-term studies haven't had conclusive results.3. All of the studies are based on high-intensity training, and there aren't any studies on low-intensity training at the moment. There is some truth to both theories, although most of them are in favour of the high carbohydrate theory, especially when it comes to the effects on athletic performance, although the following arguments are more interesting: 1. Fat oxidation and metabolism are not as good when using a high carbohydrate diet as they are when using a low carbohydrate one.2. The reverse is also true. The body's ability to use carbohydrates as fuel is diminished when a low-carb diet is used. However, it is important to note that this can have a detrimental effect on high-intensity exercise, where carbohydrates are still the first source of energy. Some studies have shown that low-carb diets can interfere with intensive training or high-intensity workouts. For us it's a bit of a multiple choice question of which is better, high intensity interval training or endurance training? They both have their pros and cons. Do you only recommend an athlete do HIIT training or do they only do long endurance training? Or do you design a programme to stimulate the body differently? With a low-carb diet, protein is absorbed in the small intestine. Therefore, fewer carbohydrates can be absorbed. So athletes who reduce carbohydrates often suffer gastrointestinal discomfort and will run out of energy during endurance events. My advice for high carb and weight loss is to give up on the idea that there is no such thing as a perfect diet. The diet should depend on the goals of the athlete, the goals of the workout. We need to integrate nutrition and training, not treat them as two different and separate bodies. What you eat and how much you eat should depend on what you do and what you want to do. Sometimes an athlete wants a "low carb diet" to ensure that fat metabolism is challenged and ultimately body composition is optimised. Other days an athlete may need to train intensely, focusing more on mass or training the body's ability to absorb carbohydrates. Those days should have a carbohydrate-focused recipe, both during and before training. So why are you still doing the same thing over and over again, why don't you let's have one option Monday to Friday and one option on Saturday and Sunday. Ref: HavemannL,WestSJ,GoedeckeJH,MacdonaldIA,StClairGibsonA,NoakesTD,LambertEV. Fatadaptationfollowedbycarbohydrateloadingcompromiseshigh-intensitysprintperformance.JApplPhysiol(1985).2006Jan;100(1):194-202. AchtenJ,HalsonSL,MoseleyL,RaysonMP,CaseyA,JeukendrupAE. Higherdietarycarbohydratecontentduringintensifiedrunningtrainingresultsinbettermaintenanceofperformanceandmoodstate.JApplPhysiol( 1985).2004Apr;96(4):1331-40.