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。408Please respect copyright.PENANAYNrcEf3e9f
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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。408Please respect copyright.PENANAvXSaK6Ve81
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。408Please respect copyright.PENANAIx66URPHyE
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第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?408Please respect copyright.PENANAQokPMUxlJR
- 分享自 LIHKG 討論區408Please respect copyright.PENANAVktjCTcAH5
https://lih.kg/givMmS408Please respect copyright.PENANAdJeVVpdUt8
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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。408Please respect copyright.PENANAckTI61FfFy
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肝臟及肌肉分別為糖原的兩大儲存位置。408Please respect copyright.PENANAY3CBNSczLE
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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。408Please respect copyright.PENANA5cyJK9mDBo
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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。408Please respect copyright.PENANAOaIS4vjfmS
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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。408Please respect copyright.PENANAcMHq6MPqPv
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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。408Please respect copyright.PENANAe1GoHvg9NC
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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?408Please respect copyright.PENANAL6CCZ4CxWK
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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。408Please respect copyright.PENANAFowJQtG6tq
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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?408Please respect copyright.PENANAeVLpuH5x3g
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(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。408Please respect copyright.PENANAmX75TJqNrV
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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;408Please respect copyright.PENANAWLk2ZuvXlu
經常運動的人士, VO2max會較為高。408Please respect copyright.PENANA9kSbA1KbKg
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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。408Please respect copyright.PENANAIYr0anX1yZ
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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。408Please respect copyright.PENANAldWJb4UnbQ
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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)。408Please respect copyright.PENANALr5yVyy2bT
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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。408Please respect copyright.PENANAJHnhCzuxYk
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(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。408Please respect copyright.PENANABT6dNm2LnB
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(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)。408Please respect copyright.PENANA4xkky9IXZp
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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。408Please respect copyright.PENANAJdZMUL5fmr
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(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?408Please respect copyright.PENANAl0KNZUVTVB
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下列為其中三點:408Please respect copyright.PENANAEvcm83O7jN
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1.事前採用飲食管理,增大糖原儲存量。408Please respect copyright.PENANAEKQiAvOa1l
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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。408Please respect copyright.PENANAcrC5WMe9Wg
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3.減慢步速,減低運動時候的。VO2max數值。408Please respect copyright.PENANAPGHZd2073g
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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。408Please respect copyright.PENANA84INBRXMIK
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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。408Please respect copyright.PENANAQamBJrSLaO
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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/toc408Please respect copyright.PENANAmofzXuDsau
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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。408Please respect copyright.PENANAaRfaPTiGF3
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Link:408Please respect copyright.PENANA8Z20iksQHl
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio408Please respect copyright.PENANAIkQj8ESSUo
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有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。408Please respect copyright.PENANASvKaFAG0nA
https://www.instagram.com/potatopigtongue/408Please respect copyright.PENANA9UEMbAsQKA
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/408Please respect copyright.PENANAugajRwHwDn
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/408Please respect copyright.PENANA8SHZSg2mP1
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/408Please respect copyright.PENANACuhauIk5lr
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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