Kolozzeum Forum - Sveriges största träningsforum
Gå tillbaka   Kolozzeum Forum - Sveriges största träningsforum > Träning > Kost & Näring

Svara
 
Ämnesverktyg Visningsalternativ
Gammal 2013-06-15, 13:45   #1
King Grub
Chefsarkitekt Oljebyxor
 
King Grubs avatar
 
Reg.datum: Mar 2002
Ort: Norrtälje
Inlägg: 78 417
Rekommendationer för kolhydratintag

Citat:
Carbohydrate intake during prolonged exercise has been shown to increase endurance capacity and improve performance. Until recently, the advice was to ingest 30-60 g of carbohydrate per hour. The upper limit was based on studies that demonstrated that intakes greater than 60-70 g/h would not result in greater exogenous carbohydrate oxidation rates. The lower limit was an estimated guess of the minimum amount of carbohydrate required for ergogenic effects. In addition, the advice was independent of the type, the duration or the intensity of the activity as well as the level of athlete. Since 2004, significant advances in the understanding of the effects of carbohydrate intake during exercise have made it possible to be much more prescriptive and individual with the advice. Studies revealed that oxidation rates can reach much higher values (up to 105 g/h) when multiple transportable carbohydrates are ingested (i.e. glucose:fructose). It has also been observed that carbohydrate ingested during shorter higher intensity exercise (1 h, 80%VO2max) can improve performance, although mechanisms are distinctly different. These findings resulted in new recommendations that are dependent on the duration and intensity of exercise and not only specify the quantity of carbohydrate to be ingested but also the type.
Nestle Nutr Inst Workshop Ser. 2013;75:63-71. Apr 16. The new carbohydrate intake recommendations.

http://www.karger.com/Article/Fulltext/345820#login
Bifogade bilder
Filtyp: jpg 345820.jpg (127.1 KB, 50 visningar)
__________________


Angående PM-rådgivning!
King Grub är inte uppkopplad   Svara med citat


Svara


Regler för att posta
Du får inte posta nya ämnen
Du får inte posta svar
Du får inte posta bifogade filer
Du får inte redigera dina inlägg

BB-kod är
Smilies är
[IMG]-kod är
HTML-kod är av

Forumhopp


Alla tider är GMT +1. Klockan är nu 15:02.


Powered by vBulletin® Version 3.8.8
Copyright ©2000 - 2025, Jelsoft Enterprises Ltd.
Svensk översättning av: Anders Pettersson
Copyright 2015, Kolozzeum (TM)