閉経後女性の代謝に最適な食事と運動のタイミングとは? ~脂質の利用を促進する運動のタイミングが明らかに~

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2025-05-13 早稲田大学

閉経後女性の代謝に最適な食事と運動のタイミングとは? ~脂質の利用を促進する運動のタイミングが明らかに~

早稲田大学スポーツ科学学術院の宮下政司教授らの研究チームは、閉経後女性における脂質代謝を最適化する食事と運動のタイミングを検討しました。15名の閉経後女性を対象に、低グリセミック指数(GI)食品を摂取後、60分または120分後に運動を行う実験を実施。その結果、低GI食品を摂取してから120分後に運動を行った場合、運動後の脂質代謝が促進されることが明らかになりました。一方、運動中の代謝や食欲には顕著な差は見られませんでした。この研究は、閉経後女性の健康維持や生活習慣病予防において、食事と運動のタイミングが重要であることを示唆しています。

<関連情報>

閉経後女性における運動前の高血糖・低血糖食と運動タイミングが基質代謝と食欲に及ぼす急性影響 Acute effects of pre-exercise high and low glycaemic index meals and exercise timings on substrate metabolism and appetite in postmenopausal women

Miki Sakazaki,Yoshiki Yamada,Yibin Li & Masashi Miyashita
European Journal of Clinical Nutrition  Published:15 April 2025
DOI:https://doi.org/10.1038/s41430-025-01615-z

Abstract

Background

Postmenopausal women are often reported to exhibit increased susceptibility to metabolic disorders. Although the consumption of low glycaemic index (LGI) foods before exercise are known to enhance fat oxidation during exercise, the optimal exercise timing has not been evaluated. We investigated the effects of pre-exercise meals with different GI values and exercise timings on substrate metabolism and appetite in postmenopausal women.

Methods

Fifteen postmenopausal women completed four trials in a random manner. Participants consumed energy-matched high GI (HGI) or LGI meal at 0900 and rested until 1000 (60 min-HGI and -LGI trials) or 1100 (120 min-HGI and -LGI trials). Then, participants performed a 30-min walk at 50% of estimated maximum oxygen uptake and rested until 1300. Expired air, blood samples, ratings of food reward and subjective appetite were collected.

Results

No differences in fat oxidation during exercise were observed among trials (P = 0.66). The area under the curve of 3-hydroxybutyrate was higher in the 120 min-LGI trial compared to the 60 min-LGI trial (P = 0.01) after exercise. Relative preference for high-fat foods after exercise and subjective appetite during post-exercise for 1-hour were not different between the 60 min-LGI and 120 min-LGI trials.

Conclusions

These findings indicate that a different timing of pre-exercise LGI meal did not influence fat oxidation during exercise, post-exercise food reward or subjective appetite in postmenopausal women. However, a longer interval between meal consumption and subsequent exercise may be effective in enhancing post-exercise hepatic fatty acid oxidation.

医療・健康
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