{"title":"Optimizing Athletic Performance and Post- Exercise Recovery: The Significance of Carbohydrates and Nutrition","authors":"Chanderkant Dhiman, Bhuwan Chand Kapri","doi":"10.26773/mjssm.230907","DOIUrl":null,"url":null,"abstract":"Aim: This research examines the role of nutrition, particularly carbohydrate consumption, in optimizing athletic performance and post-exercise recovery. Method: A systematic review of relevant literature was conducted, encompassing various study types such as meta-analyses, systematic reviews, case reports, editorials, original research articles, and abstracts. Databases including PubMed/Medline, Web of Science, Taylor & Francis, and Google Scholar were comprehensively searched. The review adhered to Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines, utilizing a narrative synthesis approach due to the heterogeneity of collected data. Results: Carbohydrates emerged as a vital energy source for athletic performance. Adequate carbohydrate intake, appropriate timing, and nutrient composition were found to be critical for maintaining muscle glycogen levels during intense physical activity. Sports nutrition practices, such as high-carbohydrate diets and carbohydrate intake during exercise, have implications for athletes’ immune system status. Low glycemic-index carbohydrates exhibited benefits in endurance sports by promoting fat oxidation and reducing glucose oxidation. Gender-specific dietary guidelines were recommended to address substrate utilization differences during exercise. Conclusion: Nutrition, particularly carbohydrate consumption, significantly influences athletic performance and post-exercise recovery. The study underscores the importance of individualized nutrition plans, considering nutrient timing and composition, to optimize performance and overall well-being. Further research is needed to address limitations and establish conclusive evidence on the relationship between carbohydrate intake, recovery, and athletic performance. Overall, the research provides valuable insights for athletes, coaches, and practitioners aiming to enhance performance through effective nutritional strategies.","PeriodicalId":18942,"journal":{"name":"Montenegrin Journal of Sports Science and Medicine","volume":null,"pages":null},"PeriodicalIF":1.3000,"publicationDate":"2023-09-25","publicationTypes":"Journal Article","fieldsOfStudy":null,"isOpenAccess":false,"openAccessPdf":"","citationCount":"0","resultStr":null,"platform":"Semanticscholar","paperid":null,"PeriodicalName":"Montenegrin Journal of Sports Science and Medicine","FirstCategoryId":"1085","ListUrlMain":"https://doi.org/10.26773/mjssm.230907","RegionNum":0,"RegionCategory":null,"ArticlePicture":[],"TitleCN":null,"AbstractTextCN":null,"PMCID":null,"EPubDate":"","PubModel":"","JCR":"Q3","JCRName":"SPORT SCIENCES","Score":null,"Total":0}
引用次数: 0
Abstract
Aim: This research examines the role of nutrition, particularly carbohydrate consumption, in optimizing athletic performance and post-exercise recovery. Method: A systematic review of relevant literature was conducted, encompassing various study types such as meta-analyses, systematic reviews, case reports, editorials, original research articles, and abstracts. Databases including PubMed/Medline, Web of Science, Taylor & Francis, and Google Scholar were comprehensively searched. The review adhered to Preferred Reporting Items for Systematic Reviews and Meta-Analyses (PRISMA) guidelines, utilizing a narrative synthesis approach due to the heterogeneity of collected data. Results: Carbohydrates emerged as a vital energy source for athletic performance. Adequate carbohydrate intake, appropriate timing, and nutrient composition were found to be critical for maintaining muscle glycogen levels during intense physical activity. Sports nutrition practices, such as high-carbohydrate diets and carbohydrate intake during exercise, have implications for athletes’ immune system status. Low glycemic-index carbohydrates exhibited benefits in endurance sports by promoting fat oxidation and reducing glucose oxidation. Gender-specific dietary guidelines were recommended to address substrate utilization differences during exercise. Conclusion: Nutrition, particularly carbohydrate consumption, significantly influences athletic performance and post-exercise recovery. The study underscores the importance of individualized nutrition plans, considering nutrient timing and composition, to optimize performance and overall well-being. Further research is needed to address limitations and establish conclusive evidence on the relationship between carbohydrate intake, recovery, and athletic performance. Overall, the research provides valuable insights for athletes, coaches, and practitioners aiming to enhance performance through effective nutritional strategies.
目的:本研究探讨营养,特别是碳水化合物的消耗,在优化运动表现和运动后恢复中的作用。方法:对相关文献进行系统综述,包括各种研究类型,如荟萃分析、系统综述、病例报告、社论、原创研究文章和摘要。数据库包括PubMed/Medline, Web of Science, Taylor &Francis和Google Scholar进行了全面的搜索。由于收集数据的异质性,该综述遵循系统评价和荟萃分析(PRISMA)指南的首选报告项目,采用叙述综合方法。结果:碳水化合物成为运动表现的重要能量来源。充足的碳水化合物摄入、适当的时间和营养成分对于在剧烈运动期间维持肌糖原水平至关重要。运动营养实践,如高碳水化合物饮食和运动期间的碳水化合物摄入,对运动员的免疫系统状态有影响。低血糖指数碳水化合物在耐力运动中表现出促进脂肪氧化和减少葡萄糖氧化的好处。针对不同性别的饮食指南被推荐用于解决运动中基质利用的差异。结论:营养,尤其是碳水化合物的消耗,显著影响运动表现和运动后恢复。该研究强调了个性化营养计划的重要性,考虑到营养时间和成分,以优化表现和整体健康。需要进一步的研究来解决局限性,并建立碳水化合物摄入、恢复和运动表现之间关系的结论性证据。总的来说,这项研究为旨在通过有效的营养策略提高成绩的运动员、教练和实践者提供了有价值的见解。
期刊介绍:
MJSSM covers all aspects of sports science and medicine; all clinical aspects of exercise, health, and sport; exercise physiology and biophysical investigation of sports performance; sport biomechanics; sports nutrition; rehabilitation, physiotherapy; sports psychology; sport pedagogy, sport history, sport philosophy, sport sociology, sport management; and all aspects of scientific support of the sports coaches from the natural, social and humanistic side.