具緩衝作用的營養增補劑對高強度間歇訓練的效果

The effect of nutritional supplements with buffering capacity on high-intensity interval training

高強度間歇訓練（high-intensity interval training,HIT）是一種訓練時間短且運動強度介於傳統中等強度運動與衝刺訓練之間的有效訓練方式，可提升肌肉緩衝能力、脂肪氧化率而具有增進有氧與無氧運動表現之效果。近年來陸續有文獻探討於進行HIT時，搭配使用具緩衝作用之β-丙胺酸、碳酸氫鈉及肌酸等三種營養增補劑分別對訓練之加乘效果。研究顯示：一、HIT搭配β-丙胺酸增補可有效提升男性大學生之最大攝氧量與延長運動至疲勞時間的效果，但此效果可能有性別差異。二、搭配碳酸氫鈉增補可提升乳酸閾值下之運動功率。三、搭配肌酸增補可有效提升換氣閾值、臨界負荷等有氧能力的潛能，但對於長時間高強度運動可能無效果。總體而言，HIT搭配具緩衝作用的營養增補劑之效果有限，可能因HIT本身就能使肌肉的緩衝能力提升，且效果大於增補劑。

High-intensity interval training (HIT) is an effective training method with short training time and acceptable intensity between moderate-intensity and sprint training. It could increase buffering capacity and fat oxidation rate of muscle to enhance both the aerobic and anaerobic performance. For the past few years, some studies discussed the synergistic effects of nutritional supplements with buffering capacity (including β- alanine, sodium bicarbonate and creatine) on HIT. The studies indicated that: 1. HIT with supplying β- alanine could improve maximum oxygen uptake and time to fatigue of male college students. However, the effects may have gender difference. 2. HIT with supplying sodium bicarbonate could enhance power at the intensity of lactate threshold. 3. HIT with supplying creatine could improve aerobic capacities of the ventilatory threshold and critical power. But it may be ineffective to prolong high intensity exercise. In conclusion, HIT combining nutritional supplements with buffering capacity may have limited effects because HIT has better effects on increasing the buffering capacity of muscle than the supplements.