足球运动员中的素补充时间和运动表现:睡眠前与运动后摄入量-随机对照试验
Serdar Bayrakdaroğlu1, Zeynep Hazal Ateş1, Halil İbrahim Ceylan2
1Faculty of Sports Sciences, Gümüşhane University, Gumushane 29100, Türkiye.
Nutrients
|December 31, 2025
概括
睡眠前或运动后摄入素蛋白可以提高足球运动员的无氧性能. 两种计时策略都没有表现出优势,表明基于运动员偏好和训练背景的灵活应用.
科学领域:
- 运动科学 运动科学 运动科学
- 运动生理学 运动生理学
- 营养生物化学 营养生物化学
背景情况:
- 营养时间影响运动恢复和表现.
- 对于无氧性能来说,素蛋白摄入的最佳时间 (睡眠前和运动后) 尚未确立.
- 这项研究调查了素对训练有素的足球运动员的时间效应.
研究的目的:
- 为了比较睡眠前和运动后摄入素对高强度无氧性能的急性影响.
- 评估素定时对足球运动员特定表现指标的影响.
- 为了确定一个素定时策略是否为无氧性能的表现提供了优越的好处.
主要方法:
- 24名训练有素的男性足球运动员被分为三个组:运动后摄入素 (PECIG),睡眠前摄入素 (PSCIG) 和对照组 (CG).
- 参与者接受了高强度阻力训练方案,然后在运动后立即或在睡觉前30-60分钟摄入素 (30g).
- 使用反运动跳跃 (CMJ),伊利诺伊州敏捷性测试 (IAT) 和基于跑步的无氧冲刺测试 (RAST) 在训练前和24小时后评估了表现.
主要成果:
- 与对照组相比,PSCIG和PECIG两组都显示出无氧性能的显著改善.
- PSCIG显著提高了CMJ和RAST的平均功率.
- PECIG显著改善了RAST的峰值功率,平均功率和疲劳指数.
- 在PSCIG和PECIG组之间没有发现显著的绩效差异.
结论:
- 在睡眠前和运动后摄入素都能有效地提高训练有素的足球运动员的无氧性能.
- 每种素定时策略似乎都有利于无氧性能的不同方面.
- 根据个体运动员的偏好和训练计划,可以灵活地选择素时间,而不会影响性能.
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