運動營養之運用：從競技運動到健康促進

Application of Exercise Nutrition from Sports to Health Promotion

運動營養是以飲食或營養策略解決運動的需求與問題。體重控制是以運動表現增進為主的競技運動營養學，或是以健康促進為導向的運動營養學共同關切的議題。飲食／營養策略部分在減少適當熱量前提下，蛋白質攝取佔熱量20% 以上，每公斤非脂肪組織2.3 - 3.1g蛋白質，脂肪攝取量不宜低於20%的比例有助於減重，每週體重以0.5kg幅度下降或是每週少0.7%體重，仍是保持肌肉量以及運動表現的最佳策略。減脂運動的較佳策略是選擇60-65% V O_2 max的運動強度，至少45分鐘以上，或是高強度間歇運動，無論選擇何種模式，其一週的運動累積量至少要達到60分鐘的10代謝當量（metabolic equivalent of task, METs）強度才具有減少脂肪之功效。此外，飲食時間點、運動與飲食時間點的搭配，亦是影響成效的重要因子，建議進食定時且大比例熱量集中在白天，運動前後總計每公斤瘦肌肉組織補充0.4-0.5g優質蛋白質，於運動前後1小時攝取完畢，有助於減重／減脂。

Sport/exercise nutrition is to solve the sport/exercise need or problem by diet or nutrition strategy. Weight control is main issue to enhanced exercise performance of sport nutrition and promoted health status of exercise nutrition. In the premise of reducing the appropriate calories, the calories of protein intake was more than 20% calories, 2.3-3.1g protein per kilogram of fat free mass, and fat consumption was more than 20% calories, which contribute to the decline in body weight. Weight loss per week by 0.5 kg or 0.7% of body weight per week is still the best strategy to maintain muscle mass and exercise performance. 60%-65% V ．O_2 max for at least 45 minutes or a high intensity interval exercise is strategy for reducing adipose tissue. No matter what kind of exercise mode, the cumulative exercise volume per week need to reach at least 10 METs for 60 minutes to approach to the effect of reducing adipose tissue. Furthermore, the timing of food consumption and combination of exercise and nutrition are also import factors affecting the effectiveness. Eating regular, most proportion of the food consumption in the daytime and 0.4-0.5 g/ lean body mass high quality protein intake within 1 hour before and after exercise are recommended.