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。418Please respect copyright.PENANAJ6asOgJXXo
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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。418Please respect copyright.PENANARhRvodJDr3
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。418Please respect copyright.PENANARSVjriaIBe
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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?418Please respect copyright.PENANAch1Up3abHT
- 分享自 LIHKG 討論區418Please respect copyright.PENANAwO2EN4HVZl
https://lih.kg/givMmS418Please respect copyright.PENANAWo0XIrJZye
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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。418Please respect copyright.PENANAsRAbYm1sGH
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肝臟及肌肉分別為糖原的兩大儲存位置。418Please respect copyright.PENANASQFl675aCK
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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。418Please respect copyright.PENANAxBFA7sJisH
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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。418Please respect copyright.PENANA1xIYcIB8YY
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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。418Please respect copyright.PENANAw04vR8sc0a
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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。418Please respect copyright.PENANAiOPFSHrY6R
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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?418Please respect copyright.PENANARObkQi5572
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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。418Please respect copyright.PENANA2fP4bynCKh
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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?418Please respect copyright.PENANAVm6ymgZooq
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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。418Please respect copyright.PENANAdrqP14gUft
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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;418Please respect copyright.PENANA3HY4oNNaaF
經常運動的人士, VO2max會較為高。418Please respect copyright.PENANAlubvdmGXly
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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。418Please respect copyright.PENANA7n6T0S7Bl4
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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。418Please respect copyright.PENANAJjdWQyVjm2
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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)。418Please respect copyright.PENANAGqUEGwskS9
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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。418Please respect copyright.PENANAF8qs30zlHm
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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。418Please respect copyright.PENANANSHeDHt8Y9
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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)。418Please respect copyright.PENANAyq9cxLnH5f
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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。418Please respect copyright.PENANAyqh2BvsKKP
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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?418Please respect copyright.PENANAFQdUBkMtQi
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下列為其中三點:418Please respect copyright.PENANAlZm9SWv2xu
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1.事前採用飲食管理,增大糖原儲存量。418Please respect copyright.PENANAfFLq5DdEqI
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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。418Please respect copyright.PENANAw4yYWkPfNu
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3.減慢步速,減低運動時候的。VO2max數值。418Please respect copyright.PENANA1eaDrCnbEc
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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。418Please respect copyright.PENANAy68uUGVX3p
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/418Please respect copyright.PENANAAzjFXy8LNm
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/418Please respect copyright.PENANA4QRlRhjgOa
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/418Please respect copyright.PENANAo0eTdDGyDU
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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