一、 對於一般男性大專生而言，牛奶的增補，在運動中可提供額外的能量供給使用，
亦可能延長隨後的中強度耐力運動持續時間，因此，在運動前，亦可以攝取牛奶
（特別是全脂牛奶）的方式，作為運動增補劑的策略之一。
二、 關於牛奶增補可能促進運動表現的機制（例如肝醣節省），仍有待未來更多的研 究加以探討，例如肌肉穿刺法的應用等。
參考文獻
一、 中文部分：
湯馥君、施嘉美、鄭景峰、賴淑萍、鄭小嵐、李榮生、張雅如（譯）（2008）。運動 營養學。台北市：華騰。(Asker Jeukendrup & Michael Gleeson, 2004)
二、 外文部分：
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Burke, L. M., Kiens, B., & Ivy, J. L. (2004). Carbohydrates and fat for training and recovery. Journal of Sports Sciences, 22(1), 15-30.
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Carrithers, J. A., Williamson, D. L., Gallagher, P. M., Godar, M., P, Schulze, K. E., &
Trappe, S. W. (2000). Effects of postexercise carbohydrate-protein feedings on muscle glycogen restoration. Journal of Application Physiology, 88, 1976-1982.
Costill, D. L. (1991). Carbohydrate for athletic training and performance. Boletin de la Associacion Medica de Puerto Rico, 83(8), 350-353.
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Fallowfield, J. L., & William, C. (1997). The influence of a high carbohydrate intake during recovery from prolonged, constant-pace running. International Journal of Sport Nutrition, 7(1), 10-25.
Friedman, J. E., Neufer, P. D., & Dohm, G. L. (1991). Regulation of glycogen resynthesis following exercise. Dietary considerations. Sports Medicine, 11(4), 232-243.
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K. (2010). Effects of chocolate milk consumption on markers of muscle recovery following soccer training: A randomized cross-over study. Journal of the International Society of Sports Nutrition, 19(7), 19.
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Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American Journal of Clinical Nutrition, 86, 373-381.
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Ivy, J.L., Katz, A. L., & Cutler, C. L. (1988). Muscle glycogen synthesis after exercise:
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Ivy, J. L. (2001). Dietary strategies to promote glycogen synthesis after exercise. Canada Journal Applied Physiological, 26(Suppl.6), S236-S245.
Ivy, J. L., Goforth, H. W. Jr., Damon, B. M., McCauley, T. R., Parsons, E. C., & Price, T.
B. (2002). Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology, 93(4), 1337-1344.
Jensen, R. G.., & Newburg, D. S. (1995). Bovin milk lipids. In Jensen R. G. (Eds.), Handbook of milk composition (pp. 543-575). USA: Academic Press.
Jeukendrup, A. E., Raben, A., Gijsen, A., Stegen, J. H., Brouns, F., Saris, W. H., &
Wagenmakers, A. J. (1999). Glucose kinetics during prolonged exercise in highly trained human subjects: Effect of glucose ingestion. The Journal of Physiology, 515(2), 579-589.
Karp, J. R., Johnston, J. D., Tecklenburg, S., Mickleborough, T. D., Fly, A. D., & Stager, J. M. (2006). Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism, 16(1), 78-91.
Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., … Antonio, J.
(2008). International Society of Sports Nutrition position stand: Nutrient timing.
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Lee, J. K., Maughan, R. J., Shirreffs, S. M., & Watson, P (2008). Effects of milk ingestion on prolonged exercise capacity in young, healthy men. Nutrition, 24, 340-347. doi:10.1016/j.nut.2008.01.001
Luden, N. D., Saunders, M. J., & Todd, M. K. (2007). Post-exercise carbohydrate-protein- antioxidant ingestion decreases CK and muscle soreness in cross-countryrunners. International Journal of Sports Nutrition and Exercise Metabolism, 17, 109-122.
Ontsouka, C. E., Bruckmaier, R. M., & Blum, J. W. (2003). Fractionized milk composition during removal of colostrum and mature milk. Journal of Dairy Sciences, 86, 2005-2011.
Pascoe, D. D., Costill, D. L., Fink, W. J., Robergs, R. A., & Zachwieja, J. J. (1993).
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Pritchett, K., Bishop, P., Pritchett, R., Green, M., & Katica, C. (2009). Acute effects of chocolate milk and a commercial recovery beverage on postexercise recovery indices and endurance cycling performance. Applied Physiology, Nutrition, and Metabolism, 34, 1017-1022.
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附錄一
健康情況調查表
本表旨在幫助您瞭解自身之健康情況，並協助測驗人員決定在測驗前是否需要更進 一步的健康檢查，您若覺下列問題牽扯個人隱私或不便回答，可以選擇不答；但是若您 拒絕回答的問題對本測驗非常重要，您將不能參與此項測驗。過去一年內，醫師或健康 檢查報告是否告知疑似或發生下列狀況：（請您在有、無、不確定欄中打ˇ）
有 無 不確定 1. 高血壓 □ □ □ 2. 心臟病 □ □ □ 3. 糖尿病 □ □ □ 4. 痛風 □ □ □ 5. 貧血 □ □ □ 6. 氣喘 □ □ □ 7. 心律不整 □ □ □ 8. 同時產生頭痛、心跳加速和盜汗 □ □ □ 9. 長期處於極端疲憊狀態 □ □ □ 10. 緊張或情緒異常 □ □ □ 11. 暈倒 □ □ □ 12. 是否有其他慢性疾病 □是 □否 13. 過去一年內，您曾否做過健康檢查？ □是 □否 14. 過去一年間曾否住院？ □是 □否
為什麼？
15. 喝牛奶是否會腹瀉? □是 □否
姓名： 填表日期 ：
附錄二
受試者須知
論文題目：衰竭運動後增補牛奶對耐力運動表現之影響 指導教授：鄭景峰 博士 研 究 生：陳佩筠
單 位：國立台灣師範大學體育學系碩士班
在本研究中每位受試者必須在自行車測功儀上接受最大漸增測驗、肝 醣耗竭漸增測驗、耐力測驗等共3種不同的運動測驗；在實驗過程中會給予
不同飲料作為增補；每一項運動測驗皆需盡最大努力。在實驗過程中，需
採集血液樣本，採集方式為指尖採血。如果受試者在運動測驗過程中，遇
有下列情形者，應立即停止測驗：
1. 胸部、肩部及上下肢持續疼痛。
2. 嚴重呼吸短促。
3. 感覺嘔吐、頭暈或輕微頭痛。
4. 身體極具疲勞（耗竭）。
＊ 參與實驗的受試者必須瞭解並同意下列事項：
1. 本研究測驗的時間自民國99年1月16日至2月7日止。
2. 請在指定的時間穿著運動服裝至實驗地點。
3. 實驗期間禁止喝酒，並請食用平常習慣之飲食，測驗當天不得抽煙。
4. 在測驗前24小時不得飲用咖啡、茶、可可亞及其他含咖啡因的飲料。
5. 每次測驗前4小時禁食。
您的參與將對本研究議題有極大的貢獻與價值，並透過實驗的結果，
可以瞭解自身耐力表現。您將填寫一份健康情況調查表，以確定您的身體
情況是否適合參與此項研究計劃。
附錄三
受試者自願同意書
為了保護受試者權益，研究人員隨時回答受試者提出的問題。受試者
如據實回答健康情況調查表，經研究人員篩選出來的實驗參與者，在整個
實驗操作過程應無安全上之顧慮。本實驗所得之所有資料與數據，僅供學
術研究之用，絕不外流。受試者如臨時改變意願不想參加實驗時，應通知
研究人員，並可隨時退出實驗而不受任何限制。參與實驗的受試者必須瞭 解並同意下列事項：
1. 本研究測驗的時間自民國99年1月16日至2月7日止。
2. 請在指定的時間穿著運動服裝至實驗地點。
3. 實驗期間禁止喝酒，並請食用平常習慣之飲食，測驗當天不得吸煙。
4. 在測驗前24小時不得飲用咖啡、茶、可可亞及其他含咖啡因的飲料。
5. 每次測驗前4小時禁食。
本研究需要您的參與和合作，才能順利達成。您的健康情形已合乎參
與本研究的要求，如您願意參與本研究，請在本同意書的右 下角姓名欄內
簽名，表示同意並願遵守受試者須知與同意書內所列之各項規定。
自願者：
日 期： 年 月 日 連絡電話：
附錄四
最大攝氧量測驗紀錄表
姓名:ˍˍˍˍˍˍ 編號: ˍˍˍˍˍˍ 紀錄日期: ˍˍˍˍˍ 身高:ˍˍˍˍˍˍ 體重: ˍˍˍˍˍˍ 生日: ˍˍˍˍˍˍ
瓦特數 持續時間(min) RPE 指數 備註
100 2 150 2 200 2 250 2 300 2 350 2 400 2
檢測項目 檢測數值
1. V‧O2
2. V‧O2/kg
3. HR 4. W 5. Pmax
Pmax 百分比 瓦特 (W) 90% Pmax
80% Pmax 70% Pmax 60% Pmax 50% Pmax
附錄五
實驗處理流程紀錄表
姓名:ˍˍˍˍˍˍ 編號: ˍˍˍˍˍˍ 紀錄日期: ˍˍˍˍˍ 身高:ˍˍˍˍˍˍ 體重: ˍˍˍˍˍˍ 生日: ˍˍˍˍˍˍ 運動前血乳酸值
＊ 肝醣耗竭測驗 RPM＿＿＿＿
Pmax 百分比 完成階數(以正字記號) 備註
90 80 70 60
運動後血乳酸值
＊ 恢復期
增補時間 飲料容量 (ml) 0 小時增補
2 小時增補
＊ 耐力測驗 (70%Pmax) 運動前血乳酸值
70%Pmax RPM 完成時間 備註
時間 RPE 10 20 30 40 50 60 運動後血乳酸值