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。391Please respect copyright.PENANAlbTO48O0dS
391Please respect copyright.PENANAePBdcy9YbT
391Please respect copyright.PENANABNb9yYMNuY
391Please respect copyright.PENANAlTk5tZEf8V
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。391Please respect copyright.PENANAcxWbsuq9c4
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。391Please respect copyright.PENANAiJNaFUOW9A
391Please respect copyright.PENANAZKz4J7JzNz
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?391Please respect copyright.PENANA6mXMWdCqaQ
- 分享自 LIHKG 討論區391Please respect copyright.PENANA8Jjt6vHCzA
https://lih.kg/givMmS391Please respect copyright.PENANAOsM59Vwigu
391Please respect copyright.PENANAPYqmYRNZuz
(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。391Please respect copyright.PENANAfl67KBdnHk
391Please respect copyright.PENANAxlIO3fY0Em
391Please respect copyright.PENANAFLi5XcpXt0
肝臟及肌肉分別為糖原的兩大儲存位置。391Please respect copyright.PENANAlwwlgxbsqp
391Please respect copyright.PENANA3qc8phC5lT
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。391Please respect copyright.PENANAzv5pvP81p3
391Please respect copyright.PENANAmVT4cVaURj
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。391Please respect copyright.PENANAMFx0m7kJu8
391Please respect copyright.PENANAJxU1GiBL9F
391Please respect copyright.PENANALoMz1rGyFQ
(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。391Please respect copyright.PENANAn6yQKQ8zy1
391Please respect copyright.PENANAS69JxnkYPX
391Please respect copyright.PENANADHq3BRvzvE
(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。391Please respect copyright.PENANAAFXA3mQwQ2
391Please respect copyright.PENANA2luZoy0RrW
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?391Please respect copyright.PENANASfGCQz4kEp
391Please respect copyright.PENANALF8qgGL4n9
391Please respect copyright.PENANAyJ9WABpxoV
(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。391Please respect copyright.PENANAhydy0Os921
391Please respect copyright.PENANAIuS26SRTzp
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?391Please respect copyright.PENANAjdk2M2hVjZ
391Please respect copyright.PENANAK0bo24s54r
391Please respect copyright.PENANAwTbwtB16Y8
(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。391Please respect copyright.PENANAVPrfpOTCEQ
391Please respect copyright.PENANAQIwWmioXY2
391Please respect copyright.PENANAct81JGcQ17
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;391Please respect copyright.PENANALRm3Dl38nr
經常運動的人士, VO2max會較為高。391Please respect copyright.PENANAZKxye94mbH
391Please respect copyright.PENANA8SdcC5GFYv
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。391Please respect copyright.PENANA2uxzaG8phx
391Please respect copyright.PENANAdgzs5meyFP
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。391Please respect copyright.PENANAWjE9pYMcxr
391Please respect copyright.PENANAh93cBf06Nh
391Please respect copyright.PENANA9raRnjhmeG
(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)。391Please respect copyright.PENANAVbcFXrfkBa
391Please respect copyright.PENANA9nkt8N4ZoL
391Please respect copyright.PENANALysmnzUf3F
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。391Please respect copyright.PENANAqFICLDUjtu
391Please respect copyright.PENANALcpmx9iVif
391Please respect copyright.PENANAeC9CIs1Hvz
391Please respect copyright.PENANAWiykzWdOL9
(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。391Please respect copyright.PENANAdlh9crYpPe
391Please respect copyright.PENANAdpx3K58saF
(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)。391Please respect copyright.PENANAZCujYzPbno
391Please respect copyright.PENANAgxxBy7K0rj
391Please respect copyright.PENANAsAWZdc1U8Z
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。391Please respect copyright.PENANAk1bnxtfzpF
391Please respect copyright.PENANAkI3fRv9Y7k
(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?391Please respect copyright.PENANAvNWG99UmJ7
391Please respect copyright.PENANAjs0Y28G6sy
391Please respect copyright.PENANABIAykKZkxR
下列為其中三點:391Please respect copyright.PENANA6MUwnrsqCa
391Please respect copyright.PENANAcgoSi6U67I
1.事前採用飲食管理,增大糖原儲存量。391Please respect copyright.PENANA2XZGLwhlZT
391Please respect copyright.PENANAoAWoFzg1qk
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。391Please respect copyright.PENANAUjBT93JMra
391Please respect copyright.PENANAA6Gec7YPZM
3.減慢步速,減低運動時候的。VO2max數值。391Please respect copyright.PENANARWeh2Wwx8O
391Please respect copyright.PENANAb8Q5rG15s4
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。391Please respect copyright.PENANAfn9NqvRDUM
391Please respect copyright.PENANAxaNNINgGEs
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。391Please respect copyright.PENANAM5L8vQ3NeB
391Please respect copyright.PENANAN5ylzqXSc5
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/toc391Please respect copyright.PENANAO6gy1VHM9I
391Please respect copyright.PENANAxpv0iKiwMO
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。391Please respect copyright.PENANAvpxNu6m4Yt
391Please respect copyright.PENANANIrfAf2z9a
Link:391Please respect copyright.PENANAHroPsYEv8m
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio391Please respect copyright.PENANA4ldnn0CLjN
391Please respect copyright.PENANAsnpUjIPy68
391Please respect copyright.PENANAmXUsHLre7t
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。391Please respect copyright.PENANAE1L7CpFqZI
https://www.instagram.com/potatopigtongue/391Please respect copyright.PENANANAZA0WwuBZ
391Please respect copyright.PENANASjscBPzYIP
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/391Please respect copyright.PENANAO27VHkrzzd
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/391Please respect copyright.PENANA1xVCKHut7a
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/391Please respect copyright.PENANAi3aXP0hv2G
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns 162.158.78.53da2