How Supplements Can Enhance Your Workout and Recovery

How Supplements Can Enhance Your Workout and Recovery

补品如何增强您的锻炼和恢复能力

康宝莱（中国）网站：https://www.herbalife.cn/

 

Many athletes look to dietary supplements to enhance performance and recovery. Here’s a quick rundown of some of the most popular supplements.

许多运动员希望通过膳食补充剂来提高运动成绩和恢复健康。以下是一些最受欢迎的补品的简要介绍。

Branched-chain amino acids (BCAAs)

支链氨基酸（BCAAs）

During prolonged endurance exercise, when glycogen stores are low, BCAAs are the only amino acids that skeletal muscles can use for energy, so they may be helpful in reducing fatigue during exercise. BCAAs also help drive sugar from the bloodstream into muscles, so it can be used for energy. When used both before and after exercise, BCAAs support muscle repair and growth. 

在长时间的耐力运动中，当糖原存储量较低时，BCAAs是骨骼肌唯一可用于能量消耗的氨基酸，因此它们可能有助于减轻运动中的疲劳。BCAAs还有助于将糖从血流中驱动到肌肉中，因此可用于获取能量。在运动前后使用时，BCAAs支持肌肉修复和生长。 

Milk proteins

牛奶蛋白

Taken after resistance exercise, milk-based proteins are effective in increasing muscle strength and are also associated with favorable changes in body composition. Milk contains two major proteins: whey and casein. Both proteins are rich sources of branched-chain amino acids and are particularly good sources of the amino acid leucine, which pays a key role in muscle recovery. Whey protein is absorbed rapidly by the body, and so it can quickly transport amino acids to tissues in order to stimulate muscle recovery and growth. Casein is more slowly digested than whey, and many athletes supplement with casein protein at bedtime to help with muscle recovery while they sleep.

抵抗运动后服用的基于牛奶的蛋白质可有效增加肌肉力量，并与身体成分发生有利变化有关。牛奶含有两种主要蛋白质：乳清和酪蛋白。两种蛋白质都是支链氨基酸的丰富来源，并且是氨基酸亮氨酸的特别好来源，而亮氨酸在肌肉恢复中起关键作用。乳清蛋白被人体迅速吸收，因此可以迅速将氨基酸转运到组织中，从而刺激肌肉的恢复和生长。酪蛋白的消化比乳清要慢，许多运动员在就寝时补充酪蛋白，以帮助他们在睡眠时恢复肌肉。

Creatine

肌酸

Creatine is an amino acid that is naturally found in animal proteins such as meat and seafood. It’s stored in the muscles where it’s used to produce energy as part of a compound called phosphocreatine (PCr). The PCr energy system is called into play when performing short bursts of intense activity, so creatine supplements are used primarily by strength athletes to help support intense muscle contraction and, therefore, muscle strength. Even though there are dietary sources, many athletes use supplementary creatine to boost muscle stores. Vegetarians and vegans may have a better response than omnivores, since their baseline creatine stores may be lower.

肌酸是一种在动物蛋白质（例如肉类和海鲜）中天然发现的氨基酸。它被储存在肌肉中，在肌肉中被用来产生能量，作为称为磷酸肌酸（PCr）的化合物的一部分。在进行短暂的剧烈运动时，PCr能量系统会发挥作用，因此，力量运动员主要使用肌酸补充剂来帮助支持剧烈的肌肉收缩，从而支持肌肉力量。即使有饮食来源，许多运动员还是使用补充肌酸来增加肌肉储备。素食主义者和素食主义者可能比杂食者有更好的反应，因为他们的基础肌酸储存量可能更低。

Arginine

精氨酸

Arginine is involved in the synthesis of Nitric Oxide which dilates blood vessels and increases blood flow. As a result, arginine helps promote healthy blood flow and delivery nutrients to muscles during exercise.

精氨酸参与一氧化氮的合成，一氧化氮使血管扩张并增加血流量。结果，精氨酸有助于促进健康的血液流动，并在运动过程中向肌肉输送营养。

Electrolytes

电解质

Electrolytes are particular minerals that play a vital role in helping the body to maintain fluid balance.  Some of the most important ones that athletes need to consider are sodium, potassium and magnesium. During sweating, electrolyte losses can occur and, if they aren’t adequately replaced, performance may be impaired. This is why it is so important to pay particular attention to electrolyte intake during intensive exercise (especially in the heat), as well as to replenish afterward, to replace these important salts that are lost. Many sports beverages are specifically designed to not only replace fluids that are lost through sweating, but also key electrolytes, which also enhance fluid absorption. 

电解质是特殊的矿物质，在帮助人体维持体液平衡方面起着至关重要的作用。运动员需要考虑的一些最重要的元素是钠，钾和镁。在出汗期间，可能会发生电解质流失，如果没有适当地更换电解质，则性能可能会受到损害。这就是为什么在进行剧烈运动（尤其是在热运动）时特别注意电解质的摄入以及随后补充以弥补这些丢失的重要盐如此重要的原因。许多运动饮料经过专门设计，不仅可以替代因出汗而流失的液体，还可以替代主要的电解质，这些电解质还可以增强液体的吸收能力。 

Carbohydrates

碳水化合物

Carbohydrates are a key fuel for your brain and muscles. For athletes engaged in prolonged, sustained activity, it’s particularly important to have plenty of carbohydrates available both in the muscles and the bloodstream. It’s important to consume adequate carbohydrates prior to engaging in strenuous activity to top off fuel reserves – this will help ensure that there is an adequate energy supply to fuel working muscles. For those engaging in sustained, high-intensity exercise, carbohydrates need to be supplied during exercise, in the range of 30 to 60 grams per hour to ensure that enough fuel is available. For recovery, carbohydrates are important to help replenish muscle carbohydrate stores, which prepare the athlete for the next bout of exercise. Specially designed beverages and other products are formulated to support these needs.

碳水化合物是大脑和肌肉的重要燃料。对于从事长时间持续运动的运动员来说，在肌肉和血液中都应有大量碳水化合物特别重要。在进行剧烈运动以补充燃料储备之前，必须摄入足够的碳水化合物，这很重要-这将有助于确保有足够的能量供应来为工作肌肉提供燃料。对于那些从事持续，高强度运动的人，运动期间需要补充碳水化合物，每小时的碳水化合物含量为30至60克，以确保有足够的燃料。为了恢复体力，碳水化合物对补充肌肉碳水化合物储备很重要，这可以帮助运动员做好下一次运动的准备。专门设计的饮料和其他产品可以满足这些需求。

Caffeine

咖啡因

Caffeine is a central nervous system stimulant and it facilitates the body’s ability to use fat for fuel. For this reason, caffeine may help to extend endurance during strenuous exercise. Because of its stimulating effects, it also reduces perception of fatigue and may help to optimize sustained activity. 

咖啡因是中枢神经系统的刺激物，它有助于人体利用脂肪作为燃料的能力。因此，咖啡因可能有助于在剧烈运动中延长耐力。由于其刺激作用，它还可以减轻疲劳感，并可能有助于优化持续活动。

Antioxidants

抗氧化剂

Heavy exercise increases oxygen consumption, which promotes oxidative stress in the body and can damage cell membranes. Antioxidant nutrients help reduce oxidant stress. In order to boost the body’s natural antioxidant defense system, antioxidant nutrients such as Vitamins C and E can be beneficial.

过度运动会增加氧气消耗，从而促进体内氧化应激并破坏细胞膜。抗氧化剂营养物质有助于减少氧化应激。为了增强人体的自然抗氧化防御系统，抗氧化营养素，例如维生素C和E可能是有益的。

Susan Bowerman, MS, RD, CSSD, CSOWM, FAND Senior Director, Worldwide Nutrition Education and Training.

Susan Bowerman，MS，RD，CSSD，CSOWM，FAND全球营养教育和培训高级总监。