我們身體的肌肉能夠採納不同款式的營養以支撐其所需。而在馬拉松這種長距離跑步的運動中,脂肪及碳水化合物則為兩種最為舉足輕重的營養。426Please respect copyright.PENANA0dmkAzuJq5
426Please respect copyright.PENANA0SzxbnaZnE
426Please respect copyright.PENANA99Ht7YKG8w
426Please respect copyright.PENANAeWdbYNbugX
第一集我們粗略計算過身體脂肪所能夠提供的卡路里,至少足夠應付4次平地馬拉松有多。426Please respect copyright.PENANAFTfExI3TuV
今集將會以同樣的方式剖釋身體裡頭碳水化合物能夠提供的卡路里。426Please respect copyright.PENANAvyt2s4sYcL
426Please respect copyright.PENANAfJ4qnKWwyo
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?426Please respect copyright.PENANAps2abwxUBf
- 分享自 LIHKG 討論區426Please respect copyright.PENANATvY0gxJE5C
https://lih.kg/givMmS426Please respect copyright.PENANA1VBRdSMmHN
426Please respect copyright.PENANA1afZjWLymp
(圖2)當我們攝取多於身體所需的碳水化合物,它們便會以糖原(Glycogen)或者脂肪的方式儲存在身體內。426Please respect copyright.PENANAdH4XHDP1eM
426Please respect copyright.PENANAhA0EvaZwx8
426Please respect copyright.PENANADZPPdIR5xW
肝臟及肌肉分別為糖原的兩大儲存位置。426Please respect copyright.PENANAWmZR9H8BTn
426Please respect copyright.PENANAaiWXHhzKtQ
當身體血糖過低的時候,肝臟的糖原就會分解成為葡萄糖送到血液循環系統內,維持血糖水平。426Please respect copyright.PENANANaDU59o361
426Please respect copyright.PENANActHRdf3xQw
然而,肌肉的糖原只會留給自己所需,並不會供應到血液循環系統去。426Please respect copyright.PENANAv8jKdusXuH
426Please respect copyright.PENANAJJjVrqxnt2
426Please respect copyright.PENANAqolZ2PINAS
(圖3)如圖中所見,此為身體裡頭碳水化合物所能夠提供得到的卡路里推算。肝臟糖原數值取自Ref1、2,而肌肉糖原數值取自Ref3。426Please respect copyright.PENANAcLDIQQPNni
426Please respect copyright.PENANAtVhtx6ksxR
426Please respect copyright.PENANAv7zwjsBtCh
(圖4)如圖中所見,以70kg的男人為例的話,馬拉松總消耗總卡路里(2950kcal),身體脂肪的卡路里應付有餘,而身體碳水化合物的卡路里則非常勉強地能夠抵銷。426Please respect copyright.PENANA5eC0VJktk8
426Please respect copyright.PENANA4XRW4uaKFa
但是,既然脂肪卡路里足夠提供得到馬拉松所需的話,為何我們還要深究糖原那一方面呢?426Please respect copyright.PENANA712ZLHmr1Q
426Please respect copyright.PENANAU49yvqDypD
426Please respect copyright.PENANAtb5U9AcqSh
(圖5)這是因為,運動的強度,將會左右身體決定選取脂肪還是碳水化合物作肌肉能量的來源。426Please respect copyright.PENANA27kFLvFa6q
426Please respect copyright.PENANAthvfwyqfmT
只不過,運動的強度因人而異,如圖中所指出的例子,這個情況下又應該如何定義各自的運動強度呢?426Please respect copyright.PENANA3IhvuN4EON
426Please respect copyright.PENANAIJCV3aV1Qg
426Please respect copyright.PENANAU2UqC04aEr
(圖6)如何有效定義各自的運動強度,將取決於運動時候身體吸入氧氣的比率。426Please respect copyright.PENANAHjH1wx8QFK
426Please respect copyright.PENANAatY74T9fb9
426Please respect copyright.PENANAxSW5TfJ0ts
VO2max是一個參數,定義為每1kg每1分鐘最大吸取幾多毫升氧氣的量;426Please respect copyright.PENANAa7q648wpcO
經常運動的人士, VO2max會較為高。426Please respect copyright.PENANAGkgePNwQE8
426Please respect copyright.PENANAzjRx60kGfw
實驗儀器可以得出最準確的VO2max數值,坊間的運動手錶亦都能夠量度得到。426Please respect copyright.PENANA74yhmpvlyV
426Please respect copyright.PENANAVK0yZLHQA3
如圖中算式所示,。VO2max的百分比越大的話,我們便能夠定義為運動強度亦為之越大。426Please respect copyright.PENANAOuuB83O008
426Please respect copyright.PENANA3rNZviWI93
426Please respect copyright.PENANArD5Qmi4f4g
(圖7)而。VO2max的數值大小,將會是身體選取脂肪還是碳水化合物作肌肉能量來源的指標(Ref4)。426Please respect copyright.PENANAI7yUF1BlFm
426Please respect copyright.PENANAsZlkR6FoaZ
426Please respect copyright.PENANAdKnFhWz48L
越高。VO2max數值的話,身體便會傾向使用碳水化合物亦即是糖原。圖中兩位仁兄的情況,亦展示得到。VO2max數值對於身體新陳代謝的效果。426Please respect copyright.PENANAzXgwK8BSy3
426Please respect copyright.PENANAhsBj6NnFjr
426Please respect copyright.PENANAJ464VIXyKf
426Please respect copyright.PENANAfZzAOuH3cf
(圖8)現今運動學上有非常之多的說法,其中一種門派的說法是,當身體的糖原被完全耗盡的時候,身體便會出現力有不繼、不支倒地的現象,亦稱之為HITTING THE WALL。426Please respect copyright.PENANAqGyRGuEXyp
426Please respect copyright.PENANAjQ446p97Yy
(圖9)從圖中可以看見,。VO2max越高的話,身體亦會更趨向使用碳水化合物(糖原)。426Please respect copyright.PENANAk6JDZzYHTU
426Please respect copyright.PENANAjv7cN55VBI
426Please respect copyright.PENANAWqaEHrXG6I
變相來說,如果VO2max在馬拉松期間一直處於高企的話,碳水化合物(糖原)相對上的消耗量亦會增大,引致身體糖原量完全消耗的機率大增,出現HITTING THE WALL的現象。426Please respect copyright.PENANAUMXoClSLAj
426Please respect copyright.PENANAHkXjOGLzEc
(圖10)那麼,以糖原門派學說的角度來看,如何可以盡量避免HITTING THE WALL發生呢?426Please respect copyright.PENANA5riZZ0NjJv
426Please respect copyright.PENANAV7z9gZL96I
426Please respect copyright.PENANAjYhtcAamii
下列為其中三點:426Please respect copyright.PENANAqbamqKqQ2h
426Please respect copyright.PENANAMm64afckUz
1.事前採用飲食管理,增大糖原儲存量。426Please respect copyright.PENANAeEi57XCQUs
426Please respect copyright.PENANA75kc2zYNBU
2.不斷進行鍛鍊,增加自身的VO2max數值,減低運動時候的。VO2max數值,誘導身體盡量使用脂肪作肌肉能源。426Please respect copyright.PENANAal45wZvbbi
426Please respect copyright.PENANAdMQa10Nbx4
3.減慢步速,減低運動時候的。VO2max數值。426Please respect copyright.PENANAo2TORDExVK
426Please respect copyright.PENANAE1PX2qb89X
在這裡我們亦可以與第一篇首尾呼應,單憑計算體脂而忽略糖原引伸出的HITTING THE WALL問題,就是箇中計算方式的其中一個大漏洞。426Please respect copyright.PENANAtcQ0pUSLLA
426Please respect copyright.PENANAefTMvqAcWh
如果想我快啲出文的話,請入去Penana網站科普專欄–薯不揀單俾一個like以及Bookmark,這對我非常之重要。426Please respect copyright.PENANAy1VFVUIt5C
426Please respect copyright.PENANAfRO7dE1CWu
Link: https://www.penana.com/story/66244/%E7%A7%91%E6%99%AE%E5%B0%88%E6%AC%84-%E8%96%AF%E4%B8%8D%E6%8F%80%E5%96%AE/toc426Please respect copyright.PENANApwcczdkvYf
426Please respect copyright.PENANAYUicDnurNv
同時亦可以在Penana網站裡按「買一嚿/半嚿薯仔」,以課金的方式推動我繼續搜羅資料寫文,多謝。426Please respect copyright.PENANAX2n2ITyRSz
426Please respect copyright.PENANAPNd12VT4uF
Link:426Please respect copyright.PENANAdxd2R0wrjk
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio426Please respect copyright.PENANAajTgn3xs2y
426Please respect copyright.PENANAt7dOi0lOPZ
426Please respect copyright.PENANAhs2pHXXhnf
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。426Please respect copyright.PENANAmtJy3MfLYl
https://www.instagram.com/potatopigtongue/426Please respect copyright.PENANAF01QxWeKr8
426Please respect copyright.PENANAotqGPqYpGD
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/426Please respect copyright.PENANAMplRiwRMHy
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/426Please respect copyright.PENANAtBFHCNtBMq
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/426Please respect copyright.PENANA7PKU1gU95a
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns 172.71.254.149da2