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。927Please respect copyright.ＰＥＮＡＮＡYzBCbQFus9
927Please respect copyright.ＰＥＮＡＮＡ7yUu9g5wHS
927Please respect copyright.ＰＥＮＡＮＡ3Ic807ZnKv
927Please respect copyright.ＰＥＮＡＮＡqJkG8p09c2
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。927Please respect copyright.ＰＥＮＡＮＡ6O49hFp0Tk
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。927Please respect copyright.ＰＥＮＡＮＡMJWkOQblrh
927Please respect copyright.ＰＥＮＡＮＡHW8Zt7LwyF
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？927Please respect copyright.ＰＥＮＡＮＡALzJetIXfH
- 分享自 LIHKG 討論區927Please respect copyright.ＰＥＮＡＮＡANHA2lBhKz
https://lih.kg/givMmS927Please respect copyright.ＰＥＮＡＮＡykev31yCIC
927Please respect copyright.ＰＥＮＡＮＡbIHQ0Icwpm
（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。927Please respect copyright.ＰＥＮＡＮＡnUaO4JQ9Aw
927Please respect copyright.ＰＥＮＡＮＡ3uNuore4pW
927Please respect copyright.ＰＥＮＡＮＡQSc2Z3qYAG
肝臟及肌肉分別為糖原的兩大儲存位置。927Please respect copyright.ＰＥＮＡＮＡroIaynkjio
927Please respect copyright.ＰＥＮＡＮＡ5UP0yMskJS
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。927Please respect copyright.ＰＥＮＡＮＡmtZgsw0hDJ
927Please respect copyright.ＰＥＮＡＮＡSd4NSGApj2
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。927Please respect copyright.ＰＥＮＡＮＡp4AYrFdYqF
927Please respect copyright.ＰＥＮＡＮＡHaJSlc1dl4
927Please respect copyright.ＰＥＮＡＮＡOP6iX99qmg
（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。927Please respect copyright.ＰＥＮＡＮＡadyhcKLecn
927Please respect copyright.ＰＥＮＡＮＡ8ogg6K5Xjk
927Please respect copyright.ＰＥＮＡＮＡOV6QtS6fjr
（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。927Please respect copyright.ＰＥＮＡＮＡslR1edKFIo
927Please respect copyright.ＰＥＮＡＮＡyZGegQvEk0
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？927Please respect copyright.ＰＥＮＡＮＡI4Z8BmjHsH
927Please respect copyright.ＰＥＮＡＮＡgvI187ufZl
927Please respect copyright.ＰＥＮＡＮＡJxzVL2GAkA
（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。927Please respect copyright.ＰＥＮＡＮＡcqVPz8nkkD
927Please respect copyright.ＰＥＮＡＮＡT0TzsNLnLa
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?927Please respect copyright.ＰＥＮＡＮＡibhN1s4nuN
927Please respect copyright.ＰＥＮＡＮＡ4iCLBdMKCZ
927Please respect copyright.ＰＥＮＡＮＡdpkM9BfMdL
（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。927Please respect copyright.ＰＥＮＡＮＡbqP0dRUdpB
927Please respect copyright.ＰＥＮＡＮＡlJD9uW4eXO
927Please respect copyright.ＰＥＮＡＮＡxs03RDFODw
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；927Please respect copyright.ＰＥＮＡＮＡUHwyh0u0Js
經常運動的人士， VO2max會較為高。927Please respect copyright.ＰＥＮＡＮＡj2Itw3iqz9
927Please respect copyright.ＰＥＮＡＮＡnbpiLgtehG
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。927Please respect copyright.ＰＥＮＡＮＡhHbJTumIYa
927Please respect copyright.ＰＥＮＡＮＡsVIyskbci6
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。927Please respect copyright.ＰＥＮＡＮＡ7VQdtfmXVq
927Please respect copyright.ＰＥＮＡＮＡ2UecPoRF0D
927Please respect copyright.ＰＥＮＡＮＡs0Hxi27SLA
（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)。927Please respect copyright.ＰＥＮＡＮＡ6YbMNOzPcl
927Please respect copyright.ＰＥＮＡＮＡEkxJ2KseHC
927Please respect copyright.ＰＥＮＡＮＡVt9e2Rq2eq
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。927Please respect copyright.ＰＥＮＡＮＡlO0orLxUG5
927Please respect copyright.ＰＥＮＡＮＡjAKQfsllzS
927Please respect copyright.ＰＥＮＡＮＡ5BXVOROtPk
927Please respect copyright.ＰＥＮＡＮＡk3dEIui6tN
(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。927Please respect copyright.ＰＥＮＡＮＡ5u3gCQaZsn
927Please respect copyright.ＰＥＮＡＮＡtZl8wDGhAG
（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)。927Please respect copyright.ＰＥＮＡＮＡAHUfjkYFoS
927Please respect copyright.ＰＥＮＡＮＡsDGbATxXX1
927Please respect copyright.ＰＥＮＡＮＡLoBmNnEyLn
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。927Please respect copyright.ＰＥＮＡＮＡmHriKUep0Q
927Please respect copyright.ＰＥＮＡＮＡTpQgYnbBTD
（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?927Please respect copyright.ＰＥＮＡＮＡi0dIDzO1nj
927Please respect copyright.ＰＥＮＡＮＡmssbRyc9oH
927Please respect copyright.ＰＥＮＡＮＡiAxb97VsbD
下列為其中三點：927Please respect copyright.ＰＥＮＡＮＡuUtf71QSek
927Please respect copyright.ＰＥＮＡＮＡEHstrrRIqZ
1.事前採用飲食管理，增大糖原儲存量。927Please respect copyright.ＰＥＮＡＮＡpkfLRVc2jd
927Please respect copyright.ＰＥＮＡＮＡ9iDipdgb9B
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。927Please respect copyright.ＰＥＮＡＮＡEYgTX6mNgw
927Please respect copyright.ＰＥＮＡＮＡ12Ab2UacZx
3.減慢步速，減低運動時候的。VO2max數值。927Please respect copyright.ＰＥＮＡＮＡJm5zjV17PJ
927Please respect copyright.ＰＥＮＡＮＡ7gvksBYR1y
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。927Please respect copyright.ＰＥＮＡＮＡ6p8TpBqp67
927Please respect copyright.ＰＥＮＡＮＡB2n2gIjOuu
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。927Please respect copyright.ＰＥＮＡＮＡ3q6H3dDIxS
927Please respect copyright.ＰＥＮＡＮＡwx02lDlfdz
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/toc927Please respect copyright.ＰＥＮＡＮＡluLpAfEFWy
927Please respect copyright.ＰＥＮＡＮＡBtkv1Rp0OT
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。927Please respect copyright.ＰＥＮＡＮＡQUHCFfkRkK
927Please respect copyright.ＰＥＮＡＮＡUN4ii1vT1I
Link:927Please respect copyright.ＰＥＮＡＮＡgTV1t6fEXr
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio927Please respect copyright.ＰＥＮＡＮＡPcJ5c8jxhS
927Please respect copyright.ＰＥＮＡＮＡADM03VzCYQ
927Please respect copyright.ＰＥＮＡＮＡOAm2wHWMJm
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。927Please respect copyright.ＰＥＮＡＮＡg1woghMrqt
https://www.instagram.com/potatopigtongue/927Please respect copyright.ＰＥＮＡＮＡ0bJDpTPlYi
927Please respect copyright.ＰＥＮＡＮＡVS2mZATdjC
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/927Please respect copyright.ＰＥＮＡＮＡucUnsbt4oa
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/927Please respect copyright.ＰＥＮＡＮＡ3cIdMyM2wU
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/927Please respect copyright.ＰＥＮＡＮＡOgpFM14M0H
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960