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。663Please respect copyright.PENANAu6rWL5xpgL663Please respect copyright.PENANAbHrPEPdipF
663Please respect copyright.PENANA54ctsUldph
663Please respect copyright.PENANAtNi0gI8Hsh
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。663Please respect copyright.PENANA5LFO68efiw
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。663Please respect copyright.PENANASpxlb5zcqK
663Please respect copyright.PENANANS9EhZ2P7p
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?663Please respect copyright.PENANAkKBKeRHCGq
- 分享自 LIHKG 討論區663Please respect copyright.PENANA4PUElLNd6D
https://lih.kg/givMmS663Please respect copyright.PENANANMTnRPIWiM
663Please respect copyright.PENANAwFeW6F6fJk
(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。663Please respect copyright.PENANA7rVL2zCTpA663Please respect copyright.PENANA6FXpGJAPSm
663Please respect copyright.PENANACeMhj5alX1
肝臟及肌肉分別為糖原的兩大儲存位置。663Please respect copyright.PENANAaIIlm6Yshd
663Please respect copyright.PENANAwha7zHdJ0m
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。663Please respect copyright.PENANAVfgTplFVQg
663Please respect copyright.PENANAyURyRtAnDq
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。663Please respect copyright.PENANAgFwVEIUFFd
663Please respect copyright.PENANAimNcMQy4NX663Please respect copyright.PENANAsGDVyCKciy
(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。663Please respect copyright.PENANAtIBGSVV6z5
663Please respect copyright.PENANA8KA3txzOEu663Please respect copyright.PENANAnedNvDwQ8A
(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。663Please respect copyright.PENANAEmwX1GnYoU
663Please respect copyright.PENANAFR6WmmiUcP
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?663Please respect copyright.PENANAW0141URi7s
663Please respect copyright.PENANAX4uxwMmAMe
663Please respect copyright.PENANAVCaIT36Lpm
(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。663Please respect copyright.PENANA1xpFu5i68B663Please respect copyright.PENANAMJYXccYNiE
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?663Please respect copyright.PENANA8aM4nHuksd
663Please respect copyright.PENANAhIFRTlZBQb
663Please respect copyright.PENANADVl3OOummy
(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。663Please respect copyright.PENANArUqBhF9c9d663Please respect copyright.PENANAyS35Gjt011
663Please respect copyright.PENANAovmyoI8rhx
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;663Please respect copyright.PENANA3Qv1I8BZAm
經常運動的人士, VO2max會較為高。663Please respect copyright.PENANAoNayxZj4lE
663Please respect copyright.PENANATCIF3Ctpfh
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。663Please respect copyright.PENANA7EwPTATI8a
663Please respect copyright.PENANAZ6gXbY4KQ4
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。663Please respect copyright.PENANAtXOL8aDGOJ
663Please respect copyright.PENANAMX1SNpBZcy
663Please respect copyright.PENANAmwE194TlNy
(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)。663Please respect copyright.PENANAjDUJxtNtht663Please respect copyright.PENANA9vHSDmCXkS
663Please respect copyright.PENANA0jomlhEJmL
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。663Please respect copyright.PENANARJNfQE1Z2u
663Please respect copyright.PENANAzkBJAaeB1h663Please respect copyright.PENANA22GSzDcNFe
663Please respect copyright.PENANAFNMC7uY3eB
(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。663Please respect copyright.PENANA6UOZgAuhN2
663Please respect copyright.PENANA5jFIjx2Crv
(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)。663Please respect copyright.PENANArfaGnTWmfE663Please respect copyright.PENANAM59ziV6lVY
663Please respect copyright.PENANA7fFcNDo48q
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。663Please respect copyright.PENANAgSy7H13UrZ
663Please respect copyright.PENANAVqNqmuW8ee
(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?663Please respect copyright.PENANA2apT2K08tM663Please respect copyright.PENANAr6GMDNChn2
663Please respect copyright.PENANAr6wIYO94f5
下列為其中三點:663Please respect copyright.PENANAhU8b4CedK6
663Please respect copyright.PENANAY4AiBKKkw4
1.事前採用飲食管理,增大糖原儲存量。663Please respect copyright.PENANAfjrYgQr6Y2
663Please respect copyright.PENANANozrf5bbGH
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。663Please respect copyright.PENANAbyVxKUwRU5
663Please respect copyright.PENANAjuammz0QO5
3.減慢步速,減低運動時候的。VO2max數值。663Please respect copyright.PENANA0JcOmsNvGY
663Please respect copyright.PENANARFcpCj77ks
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。663Please respect copyright.PENANAE0qUnCScw0
663Please respect copyright.PENANAls8zrC9aic
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。663Please respect copyright.PENANAZmBj2Mo8Gy
663Please respect copyright.PENANAeI4TncsKXr
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/toc663Please respect copyright.PENANAHeKcsAy7Yp
663Please respect copyright.PENANAOQpoWHmZO2
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。663Please respect copyright.PENANABwbeGkT3lb
663Please respect copyright.PENANAnbjrXwZd4S
Link:663Please respect copyright.PENANAdTILsC1seG
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio663Please respect copyright.PENANAqaPFVo9GPv
663Please respect copyright.PENANAn9Sd5sVoGW
663Please respect copyright.PENANAdUr3ftleme
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。663Please respect copyright.PENANAjAIy6pVpJW
https://www.instagram.com/potatopigtongue/663Please respect copyright.PENANA1RQvidlfbv
663Please respect copyright.PENANAH2gjBQNvE0
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/663Please respect copyright.PENANAdmFkdsIeHk
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/663Please respect copyright.PENANAPbRgawa58Y
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/663Please respect copyright.PENANA5Hli2QTmX8
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns216.73.216.193da2