科普專欄–薯不揀單 - 深入詳談–點解瘦削運動員都能夠跑畢馬拉松全程？(3)

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。641Please respect copyright.ＰＥＮＡＮＡMUb244s9AT
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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。641Please respect copyright.ＰＥＮＡＮＡVHhtmzBt34
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。641Please respect copyright.ＰＥＮＡＮＡXbMJLXnx43
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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？641Please respect copyright.ＰＥＮＡＮＡTKgah3WKKv
- 分享自 LIHKG 討論區641Please respect copyright.ＰＥＮＡＮＡMxWP2CKxDz
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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。641Please respect copyright.ＰＥＮＡＮＡbB2KEpqSGr
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肝臟及肌肉分別為糖原的兩大儲存位置。641Please respect copyright.ＰＥＮＡＮＡJW51fEp72f
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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。641Please respect copyright.ＰＥＮＡＮＡgc9m1436wg
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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。641Please respect copyright.ＰＥＮＡＮＡewhUGkDN9w
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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。641Please respect copyright.ＰＥＮＡＮＡXKQ4RRCksV
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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。641Please respect copyright.ＰＥＮＡＮＡRIHMEbp2QM
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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？641Please respect copyright.ＰＥＮＡＮＡA4vDllhmTr
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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。641Please respect copyright.ＰＥＮＡＮＡzDus6pmxqC
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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?641Please respect copyright.ＰＥＮＡＮＡlihAl4oOyz
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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。641Please respect copyright.ＰＥＮＡＮＡIW108rQZLy
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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；641Please respect copyright.ＰＥＮＡＮＡcKMrgLhY1V
經常運動的人士， VO2max會較為高。641Please respect copyright.ＰＥＮＡＮＡiaBPZRPxcP
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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。641Please respect copyright.ＰＥＮＡＮＡiikZEahMus
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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。641Please respect copyright.ＰＥＮＡＮＡPe3NDs7h9K
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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)。641Please respect copyright.ＰＥＮＡＮＡYw6xrxwRNp
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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。641Please respect copyright.ＰＥＮＡＮＡ3yKnnrbwy0
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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。641Please respect copyright.ＰＥＮＡＮＡLZG5al50tR
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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)。641Please respect copyright.ＰＥＮＡＮＡfE7iTMTi4e
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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。641Please respect copyright.ＰＥＮＡＮＡdKHrEjy5ic
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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?641Please respect copyright.ＰＥＮＡＮＡIm0x1pXH29
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下列為其中三點：641Please respect copyright.ＰＥＮＡＮＡPnMo6mFo2p
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1.事前採用飲食管理，增大糖原儲存量。641Please respect copyright.ＰＥＮＡＮＡzgmsKpb009
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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。641Please respect copyright.ＰＥＮＡＮＡjNQMXswQTu
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3.減慢步速，減低運動時候的。VO2max數值。641Please respect copyright.ＰＥＮＡＮＡ9altxBJBIy
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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。641Please respect copyright.ＰＥＮＡＮＡzFeW0947TZ
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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。641Please respect copyright.ＰＥＮＡＮＡ3byBQb0EyV
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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/toc641Please respect copyright.ＰＥＮＡＮＡLrnRUxyDVj
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Link:641Please respect copyright.ＰＥＮＡＮＡ1LJZz6KcGL
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio641Please respect copyright.ＰＥＮＡＮＡBt6KkOZ4vZ
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/641Please respect copyright.ＰＥＮＡＮＡR0ry5XRLTZ
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/641Please respect copyright.ＰＥＮＡＮＡNuxXXqDkGA
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/641Please respect copyright.ＰＥＮＡＮＡOWaKuhhBlm
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960