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。401Please respect copyright.PENANAJXZBoUah7P
401Please respect copyright.PENANA0axv9kkln9
401Please respect copyright.PENANA5DyToBHOZP
401Please respect copyright.PENANAVDlLM6g0CG
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。401Please respect copyright.PENANA0V3pFpWjgH
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。401Please respect copyright.PENANASneXdMubwo
401Please respect copyright.PENANAgpfuaYXxsw
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?401Please respect copyright.PENANAfv0XOTXssq
- 分享自 LIHKG 討論區401Please respect copyright.PENANAlEvvHgkNZt
https://lih.kg/givMmS401Please respect copyright.PENANAgu8eNGoJ4h
401Please respect copyright.PENANAcKCCwSMAjw
(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。401Please respect copyright.PENANAd7QtCNh6jU
401Please respect copyright.PENANAUoncYDA5dq
401Please respect copyright.PENANAcxlfBQZFSH
肝臟及肌肉分別為糖原的兩大儲存位置。401Please respect copyright.PENANA7DWczrxCv6
401Please respect copyright.PENANAi6WaoOFIpR
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。401Please respect copyright.PENANA7e3XGnGf1L
401Please respect copyright.PENANAz4sFFrOfM8
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。401Please respect copyright.PENANA4ce1HW2gzu
401Please respect copyright.PENANAtaWLhorcuK
401Please respect copyright.PENANAMNEs4qfqEp
(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。401Please respect copyright.PENANAKzQs7cMAXk
401Please respect copyright.PENANA3rGxjw59Mk
401Please respect copyright.PENANAfSI2nnrPst
(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。401Please respect copyright.PENANAj73CtJkX8m
401Please respect copyright.PENANAUbIR0P4fju
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?401Please respect copyright.PENANA7172ZOAzY2
401Please respect copyright.PENANAzYbIPO7tyW
401Please respect copyright.PENANAZij4qPH1GT
(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。401Please respect copyright.PENANAw93tJRaVtr
401Please respect copyright.PENANAuvmmoIgcjR
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?401Please respect copyright.PENANA0kqZAZjtc2
401Please respect copyright.PENANASzZgAHq9Ue
401Please respect copyright.PENANA67dr6cjBhJ
(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。401Please respect copyright.PENANAapePGC8z5O
401Please respect copyright.PENANAtwj17yXaWB
401Please respect copyright.PENANATYzIk4vMbi
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;401Please respect copyright.PENANA2pDGko13qL
經常運動的人士, VO2max會較為高。401Please respect copyright.PENANAKJJFgt36FZ
401Please respect copyright.PENANA8KKljwoLOa
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。401Please respect copyright.PENANAUE4OXozpvP
401Please respect copyright.PENANAYbGSiXY89y
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。401Please respect copyright.PENANAhf98Ww5cvW
401Please respect copyright.PENANA2UM2QktF7v
401Please respect copyright.PENANA43ckAGMu1K
(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)。401Please respect copyright.PENANAarporm1AZA
401Please respect copyright.PENANAysWY9qqU4g
401Please respect copyright.PENANAm3oHkaXJjp
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。401Please respect copyright.PENANAmpggYS8p6H
401Please respect copyright.PENANAqTq7c5gI1M
401Please respect copyright.PENANAuPuFgTPGaH
401Please respect copyright.PENANAF0OuMzuQ2J
(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。401Please respect copyright.PENANAwovaHBmpQG
401Please respect copyright.PENANAFotuazBHz3
(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)。401Please respect copyright.PENANAqsyvBdfKno
401Please respect copyright.PENANAio1WlPexDr
401Please respect copyright.PENANAj3035GPlLr
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。401Please respect copyright.PENANAgmEhugCUCf
401Please respect copyright.PENANAivgrk5CdHJ
(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?401Please respect copyright.PENANA5SrMiPMGRs
401Please respect copyright.PENANAAkn3LYfHZ4
401Please respect copyright.PENANAL6BEgSf5ZX
下列為其中三點:401Please respect copyright.PENANA59vrPvbD1p
401Please respect copyright.PENANACdEOv1z7UI
1.事前採用飲食管理,增大糖原儲存量。401Please respect copyright.PENANAQxKZN3Md8N
401Please respect copyright.PENANAR8BwESs3jq
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。401Please respect copyright.PENANAAM2UA8oS61
401Please respect copyright.PENANAExYO2XMSft
3.減慢步速,減低運動時候的。VO2max數值。401Please respect copyright.PENANA6PTcwBmqZz
401Please respect copyright.PENANAIkEF8ybxmN
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。401Please respect copyright.PENANA7SNjSbzy80
401Please respect copyright.PENANAtIRcZVW9Xs
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。401Please respect copyright.PENANAZJpZuHEXJ8
401Please respect copyright.PENANAl3d2m3vKOj
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/toc401Please respect copyright.PENANAtHFsE8piVn
401Please respect copyright.PENANAUUnTujOh2U
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。401Please respect copyright.PENANARhNodT57MD
401Please respect copyright.PENANAr2ftKTd5qU
Link:401Please respect copyright.PENANAGKCrgHLCiQ
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio401Please respect copyright.PENANAsZLS6V9So2
401Please respect copyright.PENANAKIPQXmQhWK
401Please respect copyright.PENANAnyuonlu5bz
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。401Please respect copyright.PENANAH6B9ewsf7y
https://www.instagram.com/potatopigtongue/401Please respect copyright.PENANAjUgItfibDw
401Please respect copyright.PENANAxw3ksXp1xd
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/401Please respect copyright.PENANAdpZbn0dVgm
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/401Please respect copyright.PENANAmmuWiScNet
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/401Please respect copyright.PENANAZKJmGLa8ss
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns 172.70.126.131da2