Sha 100 g na Carbs a Sa’a Yana Kara Saurin Masu Keke—Ba Glycogen ke Jawo Ba

Takaitaccen Bayani: Bayan awanni huɗu na tuki mai tsanani, masu keke da suka sha 100 g carbohydrate a kowace awa sun rasa ƙarfin su ƙasa da waɗanda suka sha 60 g. Abin mamaki, adadin glycogen a tsokar su ya kasance kusan daidai. Wannan bincike na bazuwar, double‑blind, crossover da aka yi a kan maza masu horo 15 ya nuna alamar wani abu fiye da adana glycogen. Mun fitar da ƙididdiga, tsarin 1:0.8 na glucose:fructose, da yadda za a yi amfani da shi. Haka kuma mun tattauna dalilin da yasa samfurin ga “ƙananan mazaje” ke da mahimmanci.

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Binciken: Menene Aikinsu?

• Tsari: Randomized, double‑blind, crossover.
• Masu Halarta: Maza masu horo 15 – kankara, masu keke da triathletes.
• Shiri: Abincin da ke dauke da carbohydrate na kwanaki 24 kafin kowanne gwaji.
• Tafiya: Mintuna 240 na tuki mai tsaka‑tsaki (60 % na ƙarfin watt na 15‑minute time‑trial) da tsokanar high‑intensity intervals.
• Gwaji: Time trial na mintuna 15 bayan tuki, aka kwatanta da sabuwar mintuna 15 a yanayin farfadowa.
• Canji: 60 g carbohydrate a kowace awa (CHO60) vs 100 g a kowace awa (CHO100), an ba su ta hanyoyin ruwan sha da gels da ratio 1:0.8 na glucose:fructose.
• Matsakaici: Biopsies na tsokar vastus lateralis kafin da baya tuki, da kuma auna carbon oxidation na jiki da glucose a jini.

Tsarin crossover yana nufin kowanne dan gwaji ya samu duka yanayi biyu; saboda haka kwatancen ya fi sahihi. Babu wanda daga masu atisaye ko masu binciken ya san wane yanayi ake ba shi a lokacin gwaji.

Sakamakon Da Ya Fi Fitowa: Ƙarancin Fade Bayan Awanni 4

Masu binciken sun auna “durability”, wato yawan ragin aiki bayan dogon lokaci. Duka yanayi biyu sun haifar da raguwar ƙarfin a gwajin minti 15, amma girman raguwar ya bambanta:

• CHO60: kusan ‑9.3 % (± 2.0)
• CHO100: kusan ‑6.4 % (± 1.7)
• Bambanci: statistically significant (P = 0.025)

A ma'aunin da ba a raba ba, matsakaicin ƙarfin da aka samu a ƙarshe ya fi na CHO60 da 9 W (P = 0.028). Wannan ƙarin ƙarfin na iya zama wani abu mai mahimmanci a tseren dogon lokaci.

Abinda Ba Ya Bayyana: Glycogen Bai Bayyana Tasirin Ba

Alamar farko ita ce karin carbs zai rage glycogen a tsokoki. Amma biopsies ba su nuna wani bambanci ba. Glycogen ya ragu sosai a duka yanayi, kuma matakin bayan tuki ya kusan daidai:

• CHO60: 192 ± 99 mmol·kg⁻¹ (dry weight)
• CHO100: 209 ± 111 mmol·kg⁻¹ (dry weight)
• P = 0.56

Bambancin da ke tsakanin mutane ya yi yawa, don haka “babu bambanci da aka gano” ba yana nufin ba shi da tasiri ba. Marubutan sun kammala da cewa CHO100 ya inganta durability ba tare da canjin glycogen ba.

Abinda Ya Canza: Oxidation Na Carbon Daga Jiki Baki‑ɗaya

Abin da karin shan carbs ya canza shi ne yadda jiki ke ci gaba da ƙone carbohydrate yayin tuki:

• CHO60: 2.6 ± 0.6 g·min⁻¹ a farkon, ya sauka zuwa 1.9 ± 0.4 g·min⁻¹
• CHO100: 2.6 ± 0.4 g·min⁻¹ a farkon, ya sauka zuwa 2.3 ± 0.5 g·min⁻¹
• Interaction (condition × time): P = 0.047

Glucose a jini ya tsaya a daidaito a duka yanayi (kimanin 5.6‑5.7 mmol·L⁻¹ tare da CHO60, 6.0‑6.1 mmol·L⁻¹ tare da CHO100). Don haka rukunin 60 g/h ba su fuskanci hypoglycemia ba. Fa'idar 100 g/h ta samo asali ne daga wani abu banda ceto sukari a jini.

Bayanan takarda suna nuna cewa ƙarin carbohydrate da aka sha yana ci gaba da zama “fuel” a ƙarshen tuki, yana ƙara oxidize carbohydrate. Sauran mekanis—kamar tasirin kwakwalwa, hanji, ko wasu ƙwayoyin jiki—ba a tabbatar da su ba, kuma su ne kawai zato.

Menene Wannan Ke Nufi Ga Ka?

Wa Ya Dace Da Shi

• Masu keke da triathletes da ke yin tseren dogon lokaci (≈ awanni 3 ko fiye). Gwajin ya ɗauki awanni 4, kuma fa'idar ta bayyana a ƙarshe.
• Atisaye da ke buƙatar ƙarfin ƙarshe (tudu, tsallake nesa, ko sprint a ƙarshe).
• Masu da hanjin su ya saba da shan carbs ba tare da matsalar ciki ba.

Adadin Da Ya Dace

• Nufi 100 g carbohydrate a kowace awa maimakon 60 g/h.
• Yi amfani da glucose da fructose a ratio 1:0.8, kamar yadda binciken ya nuna. Duba alamun samfuran ruwan sha da gels don tabbatar da wannan rabo.
• Raba jimillar cikin ruwan sha da gels, kamar yadda aka yi a gwajin, maimakon dogaro da wani abu guda.

Lokaci Da Yadda Ake Sha

• Binciken ya ba da carbohydrate a kai‑kai a kowace awa tsawon awanni huɗu. Ka nufa ƙananan allurai na yau da kullum, ba manyan allurai masu fadi ba.
• 'Yan atisaye sun ci abincin da ke dauke da carbs a cikin awanni 24 kafin tseren. Kada ka watsar da wannan shiri na pre‑event.

Horas Da Hanji

• Canza daga 60 g/h zuwa 100 g/h a lokaci guda na iya haifar da matsalar ciki. Ka ƙara yawan shan a hankali cikin makonni da dama, ka kuma gwada samfuran a ranakun horo.
• Idan ba za ka iya kaiwa 100 g/h ba kai tsaye, ƙananan allurai da ka iya jurewa su fi kyau fiye da alluri babba da ka haifar da rashin lafiya.

Wa Ya Kamsa Ya Guje Shi (na ɗan lokaci)

• Masu yin tseren ƙasa da awanni 2‑3. Gwajin bai gwada gajerun ƙoƙari ba.
• Masu da matsalolin hanji da ke tashi da karin carbs. Nemi shawarar likita ko dietitian.
• Duk wanda ke da cutar da ke shafar yadda jiki ke sarrafa carbs ya kamata ya tuntubi likita ko ƙwararren abinci.

Ƙuntatawa

Wannan gwaji yana da ƙarfi amma samfurin ƙanana ne: maza 15, duk masu horo. Ba za a iya ɗaukar sakamakon kai tsaye ga mata, manya, masu horon da ba su da ƙwarewa, ko sauran wasanni ba. Kwatancen kawai tsakanin 60 g/h da 100 g/h, don haka ba a san ko 80 g/h zai ba da fa'ida mafi girma ba. Bayanai kan glycogen suna nuna babban bambanci tsakanin masu tuki, wanda ke rage yawan karantawa.

Duk da haka, binciken ya ba da tunani mai muhimmanci ga masu keke da ke ɗaukar 60 g/h a matsayin iyaka. Abincin na iya taimaka wa dogon tuki ta hanyoyi da glycogen ba ya bayyana ba. Idan kana gasa fiye da awanni uku kuma hanjinka ya saba da carbs, ka gwada 100 g/h a ratio 1:0.8 na glucose:fructose a lokacin horo.