空腹训练能提升自由脂肪酸的氧化能力,胰岛素敏感性以及肝糖的保留(review),目前仍是新颖的科学议题,集中在第二型糖尿病患者的运动治疗研究; 但「新颖」的意思就是「未有定论」,在确定不会造成任何健康风险、潜在又可能有好处的前提之下,我们不妨就用用看。但是生酮饮食就是另外一回事情。 这种饮食方法本身并没有非常严重的问题,然而在应用上却必须要有许多限制,而且目前看起来在运动表现上「最多就是与正常饮食一样好」而已。 虽然要怎么采用最终属于个人自由意志的选择,然而如果你是练耐力型运动,我们强烈建议你不要花这个时间去走冤枉路。就像我个人是属于慢性过敏的受害者,因此我的饮食中就尽量地降低乳制品,因为听说牛奶是造成慢性过敏的一大祸首,而且反正我的生活中也不用依赖它。 然而因为我知道科学界在这方面的意见还相当分歧,因此虽然我自己抱着一丝希望去采行,近年来似乎也有点效果,然而我却从来不曾跟任何学员讲过类似「你该断奶了」这类行销话术。 最浅薄的讲法就是,哪天有吃生酮饮食练出来的奥运金牌或世界冠军出现,我们再来重新讨论这个话题也不迟。于此之前,观念上稍微「守旧」一点,看样子还是比较聪明! [参考文献]Jéquier, E. (1998). Effect of lipid oxidation on glucose utilization in humans. The American Journal of Clinical Nutrition,67(3): 527-530.Neumann, G., Pfützner, A, & Berbalk, A. (2000). Energy Metabolism and Training Load. In Successful Endurance Training, 81-106. Oxford, UK: Meyer & Meyer Sport.Phinney, SD, Bistrian, BR, Evans, WJ, Gervino, E., & Blackburn, GL (1983). The human metabolic response to chronic ketosis without caloric restriction: Preservation of submaximal exercise capability with reduced carbohydrate oxidation. Metablism, 32( 8): 769-776.Volek, JS et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3): 100-110.Stellingwerff , T., Spriet, LL, Watt, MJ, Kimber, NE, Hargreaves, M., Hawley, JA, & Burke, LM (2006). Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration. American Journal of Physiology - Endocrinology and Metabolism, 290(2): 380-388.Peters, SJ, Harris, RA, Wu, P., Pehleman, TL, Heigenhauser, GJ, & Spriet, LL (2001). Human skeletal muscle PDH kinase activity and isoform expression during a 3-day high-fat/low-carbohydrate diet. American Journal of Physiology - Endocrinology and Metabolism, 281(6):E1151-8.Hansen, D., De Strijcker, D., Calders, P. (2016). Impact of Endurance Exercise Training in the Fasted State on Muscle Biochemistry and Metabolism in Healthy Subjects: Can These Effects be of Particular Clinical Benefit to Type 2 Diabetes Mellitus and Insulin-Resistant Patients? Sports Medicine [Epub ahead of print].Bergman, BC, and Brooks, GA (1999). Respiratory gas-exchange ratios during graded exercise in fed and fasted trained and untrained men. Journal of Applied Physiology, 86(2): 479-487.图片采用经由本论文第一作者Bergman 博士授权,并遵照其意见以原稿截图方式呈现,不做任何编辑或重制。Hottenrot, K., and Neumann, G. (2016). Trainingswissenschaft: Ein Lehrbuch in 14 Lektionen. Aachen, Germany: Meyer & Meyer Fachverlag und Buchhandel GmbH.德国科隆运动大学所采用的「训练学」教科书,2016年第三版最新修订。但很可惜地,这本书目前尚没有任何他国语言翻译。van Loon et al. (2001). The effects of increasing exercise intensity on muscle fuel utilization in humans. Journal of Physiology, 536(1): 295-304.文章来自S.S.E. Official Blog,体能网有所编辑