Building muscle: nutrition to maximize bulk and strength adaptations to resistance exercise training     

《European Journal of Sport Science》2013,13(2):67-76

Abstract

Several nutritional strategies can optimize muscle bulk and strength adaptations and enhance recovery from heavy training sessions. Adequate energy intake to meet the needs of training and carbohydrate intake sufficient to maintain glycogen stores (>7 g carbohydrate·kg^?1·day^?1 for women; >8 g carbohydrate·kg^?1·day^?1 for men) are important. Dietary protein intake for top sport athletes should include some foods with high biological value, with a maximum requirement of approximately 1.7 g·kg^?1·day^?1 being easily met with an energy sufficient diet. The early provision of carbohydrate (>1 g·kg^?1) and protein (>10 g) early after an exercise session will enhance protein balance and optimize glycogen repletion. Creatine monohydrate supplementation over several days increases body mass through water retention and can increase high-intensity repetitive ergometer performance. Creatine supplementation can enhance total body and lean fat free mass gains during resistance exercise training; however, strength gains do not appear to be enhanced versus an optimal nutritional strategy (immediate post-exercise protein and carbohydrate). Some studies have suggested that β-OH-methyl butyric acid (β-HMB) can enhance gains made through resistance exercise training; however, it has not been compared “head to head” with optimal nutritional practices. Overall, the most effective way to increase strength and bulk is to perform sport-specific resistance exercise training with the provision of adequate energy, carbohydrate, and protein. Creatine monohydrate and β-HMB supplementation may enhance the strength gains made through training by a small margin but the trade-off is likely to be greater bulk, which may be ergolytic for any athlete participating in a weight-supported activity.  相似文献   

Analysis of the training load during a hypertrophy-type resistance training programme in men and women     

《European Journal of Sport Science》2013,13(4):256-264

Abstract

The purpose of this study was to analyze the specific training load during a resistance training (RT) programme designed to increase muscular hypertrophy in men and women. Thirty-four women (22.7 ± 4.1 years, 58.8 ± 11.9 kg, 162.6 ± 6.2 cm and 22.1 ± 3.6 kg.m^?2) and 30 men (22.7 ± 4.4 years, 68.4 ± 9.0 kg, 174.5 ± 6.6 cm and 22.5 ± 2.4 kg.m^?2) underwent a supervised RT programme that was divided into two phases of 8 weeks each. Training consisted of 10–12 exercises performed with three sets of 8–12 repetitions at repetition maximum resistances performed 3 times per week on nonconsecutive days. There was a significant (P < 0.05) main effect for gender by time interaction for average training load of all the exercises performed in the first 8 weeks of RT with women showing a higher relative increase than men (+43.6% vs. +32.5%, respectively). This result was not observed during the second 8-week phase of the RT programme during which no significant gender by time interaction (P > 0.05) was shown with both genders having a similar relative increase (+28.7% vs. +24.3%, respectively). Women had a higher increase than men in specific average training load of the upper limb exercises during both the first 8 weeks of training (+30.2% vs. +26.6%, respectively) and the second 8 weeks of training (+31.1% vs. +25.3%, respectively). We conclude that the adaptation in specific training load is influenced by gender.  相似文献   

一种改进的权均值粒子群优化算法     

杨艳  李树波 《人天科学研究》2013,(5):54-56

针对粒子群优化算法的早熟收敛和进化后期收敛速度慢等问题,提出了权均值粒子群优化算法。通过在“认知”部分和“社会”部分加入随机权值更新粒子的飞行速度,使粒子能够很快地收敛到全局最优点。典型函数的仿真结果表明,该算法不仅具有较好的全局收敛性能和较快的收敛速度,而且有效地避免了早熟收敛问题。  相似文献   

2009年以来国外引文分析研究进展     

方胜华  刘柏嵩 《大学图书馆学报》2012,30(1):23-28

引文分析是指采用各种数理统计和逻辑方法对文献的引用频率、模式和图像进行计量研究。该文综述2009年以来国外在引文分析的基础理论、研究方法、研究前沿探测应用、引文指标四个方面的研究进展。  相似文献   

Confirmation and Weight Management: Predicting Effective Levels of Acceptance and Challenge in Weight Management Messages     

《Communication monographs》2012,79(2):185-211

The current study employed a confirmation perspective to assess individuals’ perceptions of weight management messages. Confirmation was conceptualized as being comprised of two components: acceptance and challenge. Building on the main theoretical premise that messages higher in acceptance and challenge would be perceived as more effective in promoting healthy behaviors than messages lower in these components, we assessed how the relationships between the two components and message effectiveness varied by individuals’ characteristics. Specifically, we examined body self-esteem, readiness to change, weight locus of control, motivations for weight management, and communication satisfaction with weight management conversations as potential moderators. Results indicated that, as hypothesized, messages higher in acceptance and messages higher in challenge were perceived as more effective. In addition, body self-esteem, certain stages of readiness to change, and communication satisfaction interacted with acceptance to predict effectiveness, and internal locus of control and appearance and strength motives interacted with challenge to predict effectiveness. These results, in combination, suggest that although messages high in either component of confirmation were perceived as generally effective in motivating healthy behaviors, optimal levels of acceptance and challenge may vary by certain individual and relational characteristics. Practical and theoretical implications are discussed.  相似文献   

区间数多属性决策问题的分析方法   总被引：3，自引：0，他引：3  

林宏 《闽江学院学报》2000,(6)

为了解决带有不确定性区间数的多属性决策问题 ,首先必须确定权系数的取值。本文就权系数的两种不同状态 ,给出了两种决策分析方法。每种方法通过求解模型来确定权系数的具体数值 ,最后得出排序方案  相似文献   

有氧健身操和力量训练对年轻超重和肥胖男性体能与血液改变的对比研究*     

谢佳辉  方〓奇   《广州体育学院学报》2019,(5):103-106

国内肥胖和超重现象日趋严重，运动减肥中常用的两种方法：有氧健身操和力量练习方法，这两种训练方式如何改变年轻超重和肥胖男性的身体形态和机能？文章试图来给予正在利用这两类运动方式健身和减肥的年轻超重或者肥胖者一些科学建议，从而能够根据自身身体状态和需求来科学健身。研究方法：9周训练时间，分3组平行进行，分别为有氧健身操组、力量训练组和对照组，训练一般选在下午5点进行，每次训练90min，5次/周。实验前后分别测试受试者的BMI，体脂率，最大摄氧量，耐力，握力和弹跳力，以及血清中的白细胞介素1β(IL-1β)和6(IL-6)，以及肿瘤坏死因子α(TNF-α)，并统计分析实验数据，t检验实验前后和组间的差异。实验结果：有氧健身操和力量训练都能减少年轻超重和肥胖男性的BMI和体脂率，并增加肌肉量、握力和弹跳力，但有氧健身操改善受训者的心肺功能（最大摄氧量和耐力）的能力要强于力量训练。对于血清中的致炎因子影响来说，两种不同的训练方式起着完全相反的作用：有氧健身操能够降低致炎因子水平（IL-1β，IL-6，TNF-α），但是力量训练却使致炎因子的水平增加。结论：建议想增加肌肉量的年轻超重和肥胖男性在使用力量训练的同时，结合有氧健身操的锻炼方法，使身体逐渐恢复健康状态。  相似文献   

篮球普修理论标准化试题分析     

潘力平  宋萍  毕务萍 《山东体育学院学报》1994,(2)

通过对我院三届共１５０份篮球普修理论试卷的研究，从试卷的难度、区分度、信度、效应等统计学指标着手，对命题的内容、比例及方法进行分析对比，分别找出试题与标准化试题的差距，以便改进并制定出较为合理的命题方法，使篮球普修理论考试更趋标准化、科学化。  相似文献   

抗球皇和独球对人工感染鸡球虫病的疗效观察   总被引：1，自引：0，他引：1  

姜云立  金光明  江贝贝 《安徽科技学院学报》2005,19(1):5-7

试验选用14日龄健康鸡140只,随机分为4组,每组35只鸡,观察马杜霉素铵与磺胺氯吡嗪钠对鸡球虫病的治疗效果.第一组使用抗球皇,第二组使用独球,第三组感染不投药,第四组作健康对照.在21日龄时对鸡进行球虫人工感染,在感染4d后开始用药,并记录数据.结果表明,马杜霉素铵和磺胺氯吡嗪钠对试验鸡的增重率和抗球虫指数分别达到了97.1%、170.0和94.2%、161.6.说明马杜霉素铵对鸡球虫病有很好的疗效,而磺胺氯吡嗪钠对鸡球虫病的治疗效果一般.  相似文献   

Identifying motivators and barriers to older community-dwelling people participating in resistance training: A cross-sectional study     

Elissa Burton  Gill Lewin  Simone Pettigrew  Anne-Marie Hill  Liz Bainbridge  Kaela Farrier 《Journal of sports sciences》2017,35(15):1523-1532

Participation rates of older people in resistance training (RT) are low despite increasing research showing many health benefits. To increase the number of older people participating in RT it is important to know what would motivate people to become involved, what motivates those who participate to continue, and the factors preventing many older people from commencing participation. To investigate these issues, a questionnaire was mailed to three groups of older people: (1) those receiving home care services, (2) members of a peak non-government seniors’ organisation and (3) those participating in a specific gym-based RT programme. In total, 1327 questionnaires were returned (response rate = 42.5%). To feel good physically and mentally were the main reasons motivating participation among all three groups, and falls prevention was identified as an important motivator for the home care respondents. Pain, injury and illness were the main barriers to participating, or continuing to participate. However, medical advice was a factor influencing participation commencement. The results suggest organisations providing RT programmes for older people should tailor the promotion and delivery of programmes to address key motivators and barriers specific to each group to increase the proportion of older people initiating and continuing to engage in RT.  相似文献