文/妮古拉·哈莉 译/郭译心

By Nicola Harley

根据科学家们的说法，往一杯水中添加一勺糖能比一些功能饮料更有效地提高体能。

[2]巴斯大学的研究者称，在运动会前，往运动员水瓶中添加搅拌食用糖，其饮用效果会影响成败。

[3]越来越多为体育锻炼提供能量的运动饮料选用蔗糖或葡萄糖与果糖的混合物，但仍有许多仅仅依赖葡萄糖。

[4]然而，研究者们发现，混合不同种类的糖能提高人体肠道吸收糖的效率。

[5]在其发表于美国生理学会杂志《内分泌学与新陈代谢》的最新一项研究报告中，巴斯大学的研究者们分析了耐力运动对肝糖原水平的影响。

Adding a spoonful of sugar to a glass of water could be more effective at enhancing sporting prowess than some energy drinks, according to scientists.

[2] Researchers at the University of Bath say that stirring table sugar into a water bottle before a big physical event could be the difference between success and failure.

左小龙跨在摩托车上，目光迥然，神情坚定，包括泥巴在内的所有人都诧异的看着如同雕塑一般的左小龙，一时没有了言语。

[3] An increasing number of sports drinks designed to provide energy during exercise use sucrose or mixes of glucose and fructose—but many still rely on glucose alone.

[4] However, researchers found that combining different sources of sugars improves the rate at which people can absorb them from the gut.

[5] In a new study, published in the American Journal of Physiology—Endocrinology & Metabolism, they assessed the impact of endurance exercise on liver glycogen levels.

[6] The team tested various drinks to see how different carbohydrates could help avert the decline of liver glycogen levels and tiredness.

[7] Their experiment, conducted on long-distance cyclists, showed that ingesting carbohydrates in the form of either glucose or sucrose can achieve this.

[8] Both sucrose—in the form of table sugar—and glucose are important carbohydrates often referred to as simple sugars.

[9] The major difference between them is that each sucrose molecule is made up of one glucose and one fructose molecule linked together.

[10] Scientists warn that such glucose-only drinks could produce gut discomfort and suggest sucrosebased alternatives—or simply sugar in water—can help make exercise easier.

[11] Dr Javier Gonzalez, the lead researcher, said: “The carbohydrate stores in our liver are vitally important when it comes to endurance exercise as they help us to maintain a stable blood sugar level.

[6]该团队测试了各种饮料，以观察不同的碳水化合物在防止肝糖原水平下降和缓解疲惫感方面的区别。

[7]他们以长途骑手为实验对象，证明了以葡萄糖或蔗糖的形式来摄取碳水化合物都能够达到这样的效果。

[8]蔗糖（食用糖）和葡萄糖是两种常被称为单糖的重要碳水化合物。

[9]它们的主要不同在于每个蔗糖分子由一个葡萄糖和一个果糖分子连接而成。

[10]科学家提醒，那些只含葡萄糖的饮品会引起肠道不适，建议大家选用蔗糖基替代品或只是往水中加糖，就可以使运动轻松些。

[11]首席研究员哈维尔·冈萨雷斯博士说：“进行耐力运动时，我们肝脏中储存的碳水化合物极其重要，因为它们能帮我们维持血糖水平的稳定。

“然而，尽管我们对通过运动和吸收营养储备肌肉碳水化合物储量的变化有相对丰富的了解，但对运动中和运动后，肝脏储存碳水化合物的优化知之甚少。

“我们的研究表明，在运动过程中摄取碳水化合物能阻止肝脏中碳水化合物的消耗，而不是在肌肉中的消耗。

“Our study showed that ingesting carbohydrates during exercise can prevent the depletion of carbohydrate stores in the liver but not in muscle.

“This may be one of the ways in which carbohydrate ingestion improves endurance performance.

“We also found that the exercise felt easier, and the gut comfort of the cyclists was better, when they ingested sucrose compared to glucose.

“This suggests that, when your goal is to maximise carbohydrate availability,sucrose is probably a better source of carbohydrate to ingest than glucose.”

[12] The scientists recommend up to 90g of sugar per hour for optimal performance during exercise lasting over two and a half hours. ■

“这可能是碳水化合物的摄入改善耐力表现的方法之一。

“我们同时发现摄入蔗糖能让运动变得更轻松，也能让骑手的肠道舒适度提高。

“这意味着，当你的目的在于最大化利用碳水化合物，蔗糖作为一种碳水化合物可能是比葡萄糖更好的摄入选择。”

[12]科学家们建议，想要在两个半小时以上的运动中获得最佳表现，每小时需摄入高达90克的糖。 □