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首页> 美国卫生研究院文献>International Journal of Environmental Research and Public Health >The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates
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The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates

机译：4R营运恢复营养策略框架：重点是新一代碳水化合物的审查

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Post-exercise recovery is a broad term that refers to the restoration of training capacity. After training or competition, there is fatigue accumulation and a reduction in sports performance. In the hours and days following training, the body recovers and performance is expected to return to normal or improve. ScienceDirect, PubMed/MEDLINE, and Google Scholar databases were reviewed to identify studies and position declarations examining the relationship between nutrition and sports recovery. As an evidence-based framework, a 4R’s approach to optimizing post-exercise recovery was identified: (i) Rehydration—a fundamental process that will depend on the athlete, environment and sports event; (ii) Refuel—the consumption of carbohydrates is not only important to replenish the glycogen reserves but also to contribute to the energy requirements for the immune system and tissue reparation. Several bioengineered carbohydrates were discussed but further research is needed; (iii) Repair—post-exercise ingestion of high-quality protein and creatine monohydrate benefit the tissue growth and repair; and (iv) Rest—pre-sleep nutrition has a restorative effect that facilitates the recovery of the musculoskeletal, endocrine, immune, and nervous systems. Nutritional consultancy based on the 4R’s is important for the wise stewardship of the hydration, feeding, and supplementation strategies to achieve a timely recovery.
机译：运动后恢复是一个广泛的术语，指的是恢复培训能力。培训或竞争后，体育绩效疲劳积累和减少。在培训后的时间和日期，人体恢复和性能预计会恢复正常或改善。正在审查SCIERDERDINECT，PUBMED / MEDLINE和Google学者数据库，以确定研究营养与体育恢复之间关系的研究和职位申报。作为一个基于证据的框架，确定了4R的优化运动后恢复方法：（i）补液 - 这将取决于运动员，环境和体育赛事; （ii）努力 - 碳水化合物的消耗不仅重要的是补充糖原储量，而且还有助于为免疫系统和组织赔偿的能量要求做出贡献。讨论了几种生物工程碳水化合物，但需要进一步研究; （iii）修复 - 运动后摄取高质量的蛋白质和肌酸一水合物有益于组织生长和修复; （iv）休眠预睡眠营养具有恢复效果，促进肌肉骨骼，内分泌，免疫和神经系统的恢复。基于4R的营养咨询对水合，喂养和补充策略的明智管理，旨在及时恢复至关重要。

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