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。678Please respect copyright.PENANAhp1bPNM7Mw678Please respect copyright.PENANAobQLgHlwh8
678Please respect copyright.PENANAMVAoa2hCyC
678Please respect copyright.PENANARlyrsKMHgN
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。678Please respect copyright.PENANAi7DQjyWH2T
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。678Please respect copyright.PENANArHfilORsQO
678Please respect copyright.PENANAAbew5qcnI2
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?678Please respect copyright.PENANAIx21EAlwd2
- 分享自 LIHKG 討論區678Please respect copyright.PENANADbWroRf8cD
https://lih.kg/givMmS678Please respect copyright.PENANAqrsDa7YxfG
678Please respect copyright.PENANAJEQcJcTXte
(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。678Please respect copyright.PENANAPe4tgzhOLF678Please respect copyright.PENANAgieHQuHv8L
678Please respect copyright.PENANA4moQ1LJD8Y
肝臟及肌肉分別為糖原的兩大儲存位置。678Please respect copyright.PENANA23wJGF3oJz
678Please respect copyright.PENANA2xMuMjpnSq
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。678Please respect copyright.PENANAseVnbZvYQQ
678Please respect copyright.PENANAGVU4PKsHuT
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。678Please respect copyright.PENANAFhEapDLh80
678Please respect copyright.PENANAC6fryv5LVN678Please respect copyright.PENANADlviXvpsI5
(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。678Please respect copyright.PENANAHnG0mRNR05
678Please respect copyright.PENANAOXdhYZLbNB678Please respect copyright.PENANAuDqv0zohcw
(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。678Please respect copyright.PENANAMU97tHOHDS
678Please respect copyright.PENANApcP3ImvN1C
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?678Please respect copyright.PENANALhbhzghLQq
678Please respect copyright.PENANALC9LzSdcSh
678Please respect copyright.PENANARO0omAAaaW
(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。678Please respect copyright.PENANARJEXYbqq1o678Please respect copyright.PENANAK8tYy4jkm0
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?678Please respect copyright.PENANAMNhZMFYWsC
678Please respect copyright.PENANAukaYF9xa9a
678Please respect copyright.PENANAHeH1HCht2P
(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。678Please respect copyright.PENANAgD2gf174NZ678Please respect copyright.PENANA0b6XKreW5h
678Please respect copyright.PENANAy6trVH0MmT
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;678Please respect copyright.PENANAI5XyuJLpoU
經常運動的人士, VO2max會較為高。678Please respect copyright.PENANAWrTxbZkdnJ
678Please respect copyright.PENANAONAvfktH3z
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。678Please respect copyright.PENANAEhd4FHLkAg
678Please respect copyright.PENANAJemtLdjp53
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。678Please respect copyright.PENANADapNhLIEga
678Please respect copyright.PENANAwS5G7bTgBN
678Please respect copyright.PENANAeWr9mGLgPE
(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)。678Please respect copyright.PENANA8QdDS7CxSl678Please respect copyright.PENANAXuPowAyEMC
678Please respect copyright.PENANA8LkJlZ7eHd
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。678Please respect copyright.PENANAHbW1tkp97R
678Please respect copyright.PENANANysBETQJVn678Please respect copyright.PENANAdkhtpRu36y
678Please respect copyright.PENANAutGZIIgV1t
(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。678Please respect copyright.PENANAvnrh8anHMs
678Please respect copyright.PENANAF9fIyjP3Hd
(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)。678Please respect copyright.PENANAoslKpL65vF678Please respect copyright.PENANAlT6u0PkGjS
678Please respect copyright.PENANAAQxrr8iQWq
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。678Please respect copyright.PENANAqKoZU3rTcJ
678Please respect copyright.PENANAAKBYBxeqiu
(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?678Please respect copyright.PENANADFVnZUySYA678Please respect copyright.PENANA41d3zpgTaf
678Please respect copyright.PENANAomSVvLKWKL
下列為其中三點:678Please respect copyright.PENANAj1C9CuIPG4
678Please respect copyright.PENANAMS2DaQINLb
1.事前採用飲食管理,增大糖原儲存量。678Please respect copyright.PENANAirxMUAuxOK
678Please respect copyright.PENANAcs5qeoJXoL
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。678Please respect copyright.PENANAxTpJtIRjQu
678Please respect copyright.PENANAGQVVvrDaKZ
3.減慢步速,減低運動時候的。VO2max數值。678Please respect copyright.PENANAnMy3BSwXeQ
678Please respect copyright.PENANA9FQs8237Mf
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。678Please respect copyright.PENANAgGZv4kq03s
678Please respect copyright.PENANAhJeH7whq1g
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。678Please respect copyright.PENANAuCpFM367wD
678Please respect copyright.PENANAiePXpTq5RV
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/toc678Please respect copyright.PENANAUlsNcZmlZA
678Please respect copyright.PENANAn3FWcJYNOp
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。678Please respect copyright.PENANA234GNsA4lq
678Please respect copyright.PENANAuEGS2wxoS6
Link:678Please respect copyright.PENANAwmU0Hq2tti
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio678Please respect copyright.PENANArhlyHcOEAV
678Please respect copyright.PENANAiAmSNnNoQ4
678Please respect copyright.PENANA24mLCXtnaC
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。678Please respect copyright.PENANAJso0sjjeS0
https://www.instagram.com/potatopigtongue/678Please respect copyright.PENANATQzKk6G4Fb
678Please respect copyright.PENANAN3ata95cKL
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/678Please respect copyright.PENANAlEgqq9vzsU
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/678Please respect copyright.PENANAAe4k4bcAwI
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/678Please respect copyright.PENANAfEzlwNExUz
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns216.73.216.178da2