不同的飲食型態對於人體運動後之營養代謝影響

The Effect of Different Diet Pattern After Exercise on Nutritional Metabolism

運動所消耗的能量必須從均衡的飲食來補充，包括醣類、脂肪與蛋白質等。這些營養素以食物的型態進入體後，藉由內分泌系統的調控，間接促進肌肉與脂肪組織的生長。近年來的研究顯示，運動使骨骼肌組織對於胰島素的敏感度上升，顯示運動後進食對於骨骼肌在營養素的分配上優於脂肪組織，因此對於增肌減脂具有較優勢的條件。此外在運動之後，體內營養素的代謝會 受到運動強度、運動時間以及運動種類等因素的影響。其中醣類建議在運動前後進行補充，以便 獲得肝醣貯存與最佳的運動表現，而運動期間是否須補充醣類則視運動的時間而定。運動後攝取蛋白質的飲食有利於幫助肌肉蛋白的合成，尤其在攝取蛋白質的品質上，除了建議攝取完全蛋白質的食物之外，研究顯示，牛乳或乳製品中的乳清蛋白，有較高含量的支鏈胺基酸（branch chain amino acids），包括白胺酸（leucine）、異白胺酸（isoleucine）與纈胺酸（valine），可以幫助肌肉的生長。運動後合併補充含有醣類與蛋白質的食物，更有利於肝醣的貯存與肌肉蛋白的建造修復。運動前後脂肪的攝取量保持在供需平衡的狀況下最適宜，過量的脂肪恐會造成更多的脂肪組織堆積，對於慢性疾病的預防與運動的表現上造成影響。總而言之，對於人體運動後之營養代謝，會受到不同的飲食型態的影響，包括飲食的時間以及飲食的種類。因此藉由正確的飲食的質與量來補充，伴隨與良好的運動來達到健康。

Burning calories from exercise must be replenished from balanced nutrients, including carbohydrate, fat and protein and so on. Some hormones, such as insulin regulate the growth of muscle and adipose tissue after these nutrients absorbed. Recent studies have shown that eating after exercise increased more post-meal blood flow to human skeletal muscle than adipose tissue. Exercise acutely increased insulin sensitivity of skeletal muscle, enhanced glucose and amino acids uptake and promoted lean body mass synthesis. In addition, many factors influenced the metabolism of nutrients during exercise, such as intensity, duration, and type of exercise. Among them, carbohydrate rich foods were recommended to supplement before and after exercise in order to obtain the glycogen storage. It is important for eating protein rich foods to enhance muscle protein synthesis, especially ingestion of complete protein. Whey protein from milk or dairy products content branched chain amino acids, such as leucine, isoleucine and valine, could help the growth of muscle. Eating carbohydrate combined with protein rich foods increased the rate of muscle glycogen storage and enable muscle repair after exercise. People may choose to restrict their fat intake in an effort to improve the risk of chronic diseases or enhance the exercise performance, Summary, The nutritional metabolism of the body after exercise will be affected by different dietary patterns, either time or type of diet. It is recommended to eat a well-balanced diet with good exercise could help you get the healthy life.