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。676Please respect copyright.ＰＥＮＡＮＡzsRFCL2vwU
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676Please respect copyright.ＰＥＮＡＮＡS5Z2FFZb0N
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。676Please respect copyright.ＰＥＮＡＮＡm6UlmQFgYu
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。676Please respect copyright.ＰＥＮＡＮＡhw8npM2nT5
676Please respect copyright.ＰＥＮＡＮＡ8oNHvy5tXR
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？676Please respect copyright.ＰＥＮＡＮＡOyhivAWIiC
- 分享自 LIHKG 討論區676Please respect copyright.ＰＥＮＡＮＡIRWLNsS5R6
https://lih.kg/givMmS676Please respect copyright.ＰＥＮＡＮＡvVo32ZQFT5
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（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。676Please respect copyright.ＰＥＮＡＮＡcYyOoJzsPX
676Please respect copyright.ＰＥＮＡＮＡhGpWACvARk
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肝臟及肌肉分別為糖原的兩大儲存位置。676Please respect copyright.ＰＥＮＡＮＡSUgmVdzdAk
676Please respect copyright.ＰＥＮＡＮＡ0EV16IySHG
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。676Please respect copyright.ＰＥＮＡＮＡfyhiVhNBjl
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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。676Please respect copyright.ＰＥＮＡＮＡVret1KVT0q
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（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。676Please respect copyright.ＰＥＮＡＮＡMbsf1HSJwA
676Please respect copyright.ＰＥＮＡＮＡuhdJ67cxYr
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（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。676Please respect copyright.ＰＥＮＡＮＡ3EsIBVjfiQ
676Please respect copyright.ＰＥＮＡＮＡS4qIsuqzYZ
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？676Please respect copyright.ＰＥＮＡＮＡkDl5EJMbl1
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（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。676Please respect copyright.ＰＥＮＡＮＡQqexSek4dc
676Please respect copyright.ＰＥＮＡＮＡLxLqxuS2Ag
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?676Please respect copyright.ＰＥＮＡＮＡO6YelN6gao
676Please respect copyright.ＰＥＮＡＮＡRtj7vfjHfE
676Please respect copyright.ＰＥＮＡＮＡUwnz7CAzkm
（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。676Please respect copyright.ＰＥＮＡＮＡTwUAdtgJXE
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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；676Please respect copyright.ＰＥＮＡＮＡFI0YroF0Y2
經常運動的人士， VO2max會較為高。676Please respect copyright.ＰＥＮＡＮＡVSvH3vEeGa
676Please respect copyright.ＰＥＮＡＮＡ8sB0kIfYTx
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。676Please respect copyright.ＰＥＮＡＮＡlKkhBhv6ab
676Please respect copyright.ＰＥＮＡＮＡdmbbRh8uOD
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。676Please respect copyright.ＰＥＮＡＮＡQHRY0wlOkR
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（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)。676Please respect copyright.ＰＥＮＡＮＡyj5rLVvvOH
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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。676Please respect copyright.ＰＥＮＡＮＡRLU4d3Uhvr
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676Please respect copyright.ＰＥＮＡＮＡLsQqyTIfAj
(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。676Please respect copyright.ＰＥＮＡＮＡ91eSck53Xy
676Please respect copyright.ＰＥＮＡＮＡPemuCY57fM
（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)。676Please respect copyright.ＰＥＮＡＮＡTwAaXG1hx7
676Please respect copyright.ＰＥＮＡＮＡyqwItG7Yp1
676Please respect copyright.ＰＥＮＡＮＡHz06qa1QpY
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。676Please respect copyright.ＰＥＮＡＮＡjoj5OOjada
676Please respect copyright.ＰＥＮＡＮＡ4jnZMkx9jj
（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?676Please respect copyright.ＰＥＮＡＮＡMbksohLRP3
676Please respect copyright.ＰＥＮＡＮＡuifCBe78cc
676Please respect copyright.ＰＥＮＡＮＡCw0HaKYdrQ
下列為其中三點：676Please respect copyright.ＰＥＮＡＮＡ0gH8CKC4qA
676Please respect copyright.ＰＥＮＡＮＡBqadssN0gP
1.事前採用飲食管理，增大糖原儲存量。676Please respect copyright.ＰＥＮＡＮＡlxjohq8mvh
676Please respect copyright.ＰＥＮＡＮＡIMuP7Iwv67
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。676Please respect copyright.ＰＥＮＡＮＡmWx2J55fnC
676Please respect copyright.ＰＥＮＡＮＡy68tJE5NyA
3.減慢步速，減低運動時候的。VO2max數值。676Please respect copyright.ＰＥＮＡＮＡ9Tksc0kDbj
676Please respect copyright.ＰＥＮＡＮＡmDYvJRufLX
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。676Please respect copyright.ＰＥＮＡＮＡosvJXGoCq7
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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。676Please respect copyright.ＰＥＮＡＮＡ8EilV8bK4P
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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/toc676Please respect copyright.ＰＥＮＡＮＡDzZtsBo094
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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。676Please respect copyright.ＰＥＮＡＮＡEKk7w1LZqI
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Link:676Please respect copyright.ＰＥＮＡＮＡW0p6skg4yu
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio676Please respect copyright.ＰＥＮＡＮＡkxnTJ8sIpA
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。676Please respect copyright.ＰＥＮＡＮＡvLdLQbBEK4
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/676Please respect copyright.ＰＥＮＡＮＡVudRO8lCN5
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/676Please respect copyright.ＰＥＮＡＮＡq1Mphfxcw8
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/676Please respect copyright.ＰＥＮＡＮＡYMpoI3Qn4i
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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