Angelos Vlahoyiannis, Eleni Andreou, George Aphamis, Kyriakos Felekkis, Myrtani Pieri, Giorgos K Sakkas, Christoforos D Giannaki
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引用次数: 0
Abstract
Purpose: To assess the effects of carbohydrate timing and type on body composition and physical fitness.
Methods: Forty-two healthy, trained male volunteers underwent a four-week intervention, randomly divided into three groups: (i) Sleep Low-No Carbohydrates (SL-NCHO): consuming all carbohydrate intake at regular intervals prior to evening training, (ii) Sleep High-Low Glycemic Index (SH-LGI), and (iii) Sleep High-High Glycemic Index (SH-HGI). In both SH-LGI and SH-HGI, carbohydrates were distributed throughout the day, both pre-(60% of total intake) and post-evening training (40% of total intake). The SH-LGI and SH-HGI groups diverged in evening carbohydrate quality, featuring LGI and HGI foods, respectively. All participants performed a standardized exercise program combining resistance exercise and high-intensity interval training. Body composition was assessed using skinfold measurements and bioelectrical impendence analysis. Physical fitness was assessed by measuring VO2max, Visual Reaction Time (VRT), Countermovement Jump (CMJ), and 1-repetition maximum (1RM) in hack squat, chest press, shoulder press, and lat-pulldown exercises.
Results: There was a significant time-effect on both body composition and physical fitness indices. Bodyfat percentage decreased by an average of 1.5% (p < 0.001), fat-mass by 1.4 kg (p < 0.001) and fat-free mass increased by 0.9 kg (p = 0.006). A time-effect was also observed in VO2max, CMJ, 1RM testing, and VRT (all p < 0.05). There were no significant differences among interventions.
Conclusions: A balanced dietary plan with sufficient nutrient and energy intake promotes body composition optimization and physical fitness, independently of carbohydrate type or timing. This study points towards implementing flexible nutrition interventions, emphasizing the potential of tailored dietary strategies to optimize health and physical fitness.
Trial registration number: The trial was registered at clinicaltrials.gov as NCT05464342.
期刊介绍：
The European Journal of Nutrition publishes original papers, reviews, and short communications in the nutritional sciences. The manuscripts submitted to the European Journal of Nutrition should have their major focus on the impact of nutrients and non-nutrients on
immunology and inflammation,
gene expression,
metabolism,
chronic diseases, or
carcinogenesis,
or a major focus on
epidemiology, including intervention studies with healthy subjects and with patients,
biofunctionality of food and food components, or
the impact of diet on the environment.
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