我们都知道足够的营养是运动表现的重要组成部分，尤其是对于认真的运动员而言。当涉及到耐力赛或高强度运动之类的燃料时，碳水化合物长期以来一直是首选燃料来源。然而，最近，一些职业运动员的头条新闻是，从字面上看，违反了谷物的碳水化合物的脂肪，从50英里的跑步到跨场冲刺。毫不奇怪，这有许多具有体育意识的人，他们想知道什么对性能，碳水化合物或脂肪更好。
碳水化合物在运动过程中的比较与脂肪相比
While the body can store both carbohydrates and fat, when it comes to converting these nutrients into energy, carbohydrates are by far the fastest and most efficient form, which is why they’re great for fueling athletic performance.
另一方面，脂肪是燃烧较慢的燃料。随着持续时间的增加和/或强度的降低，脂肪作为能源的利用以速度和强度成本增加。
与可用的碳水化合物商店有关的人体脂肪储存几乎是无限的。这使脂肪成为耐力运动的吸引力选择，例如长途跑步，骑自行车和游泳。运动过程中的身体如何使用脂肪的程度取决于您的运动状况。
脂肪适应能否提高性能？
It’s been well established that, with training, the body becomes better at using fat for fuel, and in 2004, theAustralian Institute of Sport结论是，即使在短期内，身体也可以通过在运动过程中燃烧更多的脂肪来适应高脂，低碳水化合物的饮食。
然而，根据澳大利亚体育委员会的运动营养研究人员兼体育营养负责人路易丝·伯克（Louise Burke）的说法，研究尚未表明极高的高脂，低碳水化合物饮食（也称为生酮饮食）实际上可以提高运动表现。
In fact, these studies generally show that high-fat diets impede athleticperformance在高强度的运动中，例如冲刺，并导致感知的劳累增加，这意味着这些冲刺感觉更加困难。在这种情况下，似乎没有什么能比那些快速燃烧的碳水化合物储存燃料。
To date, the vast majority of studies looking at fat adaptation and performance are small in size and lack consistency in defining these “high-fat” and “low-carb” diets, weakening both sides of the argument for and against fat-adapted training. It also makes the findings less actionable to the average person looking to tweak their diet to improve performance. More research is needed in larger, more diverse populations before the final verdict on fat adaptation, and whether or not it can improve or even sustain one’s performance, is reached.
最好坚持基于碳水化合物，蛋白质和脂肪的足够营养，牢记您的需求取决于运动，性别和环境条件的类型。营养不足会导致肌肉损失，增加疲劳和长时间康复，使您更容易受伤和疾病。
用碳水化合物或脂肪加油：最好的策略是什么？
如果你想优化性能,它’s wise to stick with the sports-nutrition strategies that have been consistently backed by research. Carbohydrates are converted into energy by muscles faster and more efficiently than fat, proving why they’ve been the go-to fuel of choice for so many athletes for so long now.
但是，每个体育健康计划都应个性化，因为一个人的反应与其他人的反应不同。因此，您可能需要尝试不同的碳水化合物与脂肪比率，并查看它如何影响您的性能和整体健康。无论您是娱乐活动还是认真的运动员，运动营养师都可以帮助定制营养计划以满足您的个人需求。
要记住的最后一件事：如果您是运动员或关心表现的人，什么时候你吃卡路里和whatand多少calories. Not eating enough or eating a low-quality diet can result in muscle loss, increased fatigue and prolonged recovery. As far as timing goes, the important windows for thinking about fueling for performance are: 3–4 days, 24 hours and 4 hours before training or competition. Additionally, spreading your caloric intake throughout the day is ideal to help maintain lean body mass, reduce body fat and have the energy you need to get through your training session and competition well fueled.
