營養和運動介入對身體組成和肌肉力量之探討

The impact of Exercise And Nutritional Supplements on Muscle Strength And Body Composition

楊坤瑜(Kun-Yu Yang)；許原慈(Yuan-Tzu Hsu)；陳依靈(Yi-Ling Chen)

運動 ； 營養增補 ； 肌肉力量 ； 身體組成 ； 營養補充時機 ； exercise ； muscle strength ； body composition ； nutritional supplements ； timing of supplementation

休閒運動健康評論

11卷2期（2022 / 09 / 30）

130 - 137

繁體中文

現今全民健身風氣已相當風行，大家開始意識到肌肉力量、肌肉線條、體脂肪量等，而營養增補對於身體的表現也是有改善之效果；許多研究證明，蛋白質相關成份的營養攝取能協助肌肉蛋白合成、並減少肌肉損傷，亦能增進運動表現。儘管過去許多研究已指出蛋白質相關成份的營養補充乳對於肌肉表現與身體組成有提升之效果，但是較少有針對營養補充的時機及其效果做進一步的比較。因此，希望透過文獻探討的方式，了解不同的營養品的增補效用及補充時機的影響結果，以供從事健身運動的對象，可以選擇合適自己的營養品及攝取時間，以達到最大提升之效益。本文以文獻回顧的方式，依據關鍵字運動、營養增補、肌肉力量、身體組成、營養補充時機，透過華藝線上圖書館、PubMed與Science Direct等網站尋找有關營養補充時機與運動之間的關聯，共參考7篇國內與14篇國外研究文獻來深入了解兩者之間的關係。多數研究表示在運動前增補營養，能使運動時產生更高的運動強度；空腹運動會使運動中的表現下降，但能提升脂肪燃燒率。但尚未有研究針對長期運動介入，對運動前後營養補充的比較，因此，無法獲得肌肉表現之差異。本研究顯示，不同的時段的營養增補對於運動後產生的效益不同，其中運動前補充營養，對於短期的力量表現最佳。

Nowadays, workout trend has become quite popular. People are starting to be aware of their muscle strength, body shape and body fat et cetera. Nutritional supplements also have an improvement on physical performance. Several studies have shown that ingest protein-rich ingredients can help muscle protein to synthesize, reduce muscle injury and enhance exercise performance. Despite past studies have proved that supplements of protein has an positive impact on muscle performance and body composition, few studies focus on comparing the timing of supplementation and its effect. Therefore, we hope to find out the impact of the effect of different nutritional supplements and the timing of supplementation through literature review. Providing people who has engaged in workout to choose the best nutritional supplements and timing of supplementation to maximize the benefits. The article conducted a literature review using keywords like exercise, muscle strength, body composition, nutritional supplements, timing of supplementation. We searched the relationship between timing of supplementation and exercise through the databases Airiti Library, PubMed and ScienceDirect. We refer to total 7 domestic and 14 abroad research papers to make further exploration of the relationship between timing of supplementation and exercise. Most researches pointed out that take nutrient before exercise can provide higher intensity in exercise. Fasting would decline exercise performance but it can improve the rate of burning fat. However, there is no research focus on comparing the timing of nutritional supplements before/after exercise in the intervention of long-term exercise. Therefore, there is no difference in muscle performance. The study demonstrate that it has different benefits in different timing of supplementation in exercise. Among them, nutritional supplementation before exercise is the best for short-term strength performance.

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