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。683Please respect copyright.ＰＥＮＡＮＡXY2UGzZQfu
683Please respect copyright.ＰＥＮＡＮＡDSSXzO1XQp
683Please respect copyright.ＰＥＮＡＮＡPlTSIzYScj
683Please respect copyright.ＰＥＮＡＮＡsf4Wkxrcgk
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。683Please respect copyright.ＰＥＮＡＮＡqDdQVIIvfu
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。683Please respect copyright.ＰＥＮＡＮＡTjT7KlZYSs
683Please respect copyright.ＰＥＮＡＮＡGee11aaVWU
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？683Please respect copyright.ＰＥＮＡＮＡZliOszLbGD
- 分享自 LIHKG 討論區683Please respect copyright.ＰＥＮＡＮＡflWgS9IFZr
https://lih.kg/givMmS683Please respect copyright.ＰＥＮＡＮＡfQVoBySwZo
683Please respect copyright.ＰＥＮＡＮＡTvsBxK1PWC
（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。683Please respect copyright.ＰＥＮＡＮＡr6B7w84dqn
683Please respect copyright.ＰＥＮＡＮＡ0qs7JYZ6EY
683Please respect copyright.ＰＥＮＡＮＡMmWYCj0koQ
肝臟及肌肉分別為糖原的兩大儲存位置。683Please respect copyright.ＰＥＮＡＮＡuRN4nvomfs
683Please respect copyright.ＰＥＮＡＮＡxLMHeY3yNy
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。683Please respect copyright.ＰＥＮＡＮＡC96quu7QZJ
683Please respect copyright.ＰＥＮＡＮＡskteqPcqRH
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。683Please respect copyright.ＰＥＮＡＮＡgMA0F2Ghbx
683Please respect copyright.ＰＥＮＡＮＡp9Q8tPy6cL
683Please respect copyright.ＰＥＮＡＮＡJLSJ9VlmXz
（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。683Please respect copyright.ＰＥＮＡＮＡJbHH0fHoHP
683Please respect copyright.ＰＥＮＡＮＡ3TB2WMbPTH
683Please respect copyright.ＰＥＮＡＮＡV3zrtlZAKx
（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。683Please respect copyright.ＰＥＮＡＮＡoEEEk0VXPK
683Please respect copyright.ＰＥＮＡＮＡ7fnVro0Pnr
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？683Please respect copyright.ＰＥＮＡＮＡFSZJwrWVDa
683Please respect copyright.ＰＥＮＡＮＡCIYKtGOha3
683Please respect copyright.ＰＥＮＡＮＡvUbciU3423
（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。683Please respect copyright.ＰＥＮＡＮＡD15cFWWXLQ
683Please respect copyright.ＰＥＮＡＮＡLOXVTE1uBD
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?683Please respect copyright.ＰＥＮＡＮＡJHzW1eiRZ7
683Please respect copyright.ＰＥＮＡＮＡHm5njM82RJ
683Please respect copyright.ＰＥＮＡＮＡLF1gNqUj6D
（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。683Please respect copyright.ＰＥＮＡＮＡpWGTEYwT7n
683Please respect copyright.ＰＥＮＡＮＡQdqotN3geu
683Please respect copyright.ＰＥＮＡＮＡecCc0Qfkr0
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；683Please respect copyright.ＰＥＮＡＮＡ0dqxHWxoVm
經常運動的人士， VO2max會較為高。683Please respect copyright.ＰＥＮＡＮＡxXONfLeNw0
683Please respect copyright.ＰＥＮＡＮＡVUhd9tMRxd
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。683Please respect copyright.ＰＥＮＡＮＡd884DDVeXd
683Please respect copyright.ＰＥＮＡＮＡ180XribuVV
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。683Please respect copyright.ＰＥＮＡＮＡcBUIH2mlD8
683Please respect copyright.ＰＥＮＡＮＡLtPMOoNYtt
683Please respect copyright.ＰＥＮＡＮＡsFpervD4Gm
（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)。683Please respect copyright.ＰＥＮＡＮＡIZqbWzZrcE
683Please respect copyright.ＰＥＮＡＮＡwUxueJwu8c
683Please respect copyright.ＰＥＮＡＮＡpdPMtFeiHA
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。683Please respect copyright.ＰＥＮＡＮＡKIft0vtN4C
683Please respect copyright.ＰＥＮＡＮＡkY3OBnTU4v
683Please respect copyright.ＰＥＮＡＮＡZGgIiTihtg
683Please respect copyright.ＰＥＮＡＮＡMYBQgjgA9l
(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。683Please respect copyright.ＰＥＮＡＮＡrCUqW2DdaU
683Please respect copyright.ＰＥＮＡＮＡynBBtW7VXG
（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)。683Please respect copyright.ＰＥＮＡＮＡdxx2HqDUXd
683Please respect copyright.ＰＥＮＡＮＡ8i4Ki6B6XO
683Please respect copyright.ＰＥＮＡＮＡatpAzTsvbq
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。683Please respect copyright.ＰＥＮＡＮＡBj76kI3mt9
683Please respect copyright.ＰＥＮＡＮＡ6xWGlpGVXj
（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?683Please respect copyright.ＰＥＮＡＮＡMAKur3zCOx
683Please respect copyright.ＰＥＮＡＮＡcYF2sYPaqC
683Please respect copyright.ＰＥＮＡＮＡARm7MaRFfd
下列為其中三點：683Please respect copyright.ＰＥＮＡＮＡNt9DWx7Oji
683Please respect copyright.ＰＥＮＡＮＡimQMgmKysN
1.事前採用飲食管理，增大糖原儲存量。683Please respect copyright.ＰＥＮＡＮＡz7oqk0vlfd
683Please respect copyright.ＰＥＮＡＮＡso81AEi7Dr
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。683Please respect copyright.ＰＥＮＡＮＡ4qkQlx0EiO
683Please respect copyright.ＰＥＮＡＮＡ0KtW5kWmjW
3.減慢步速，減低運動時候的。VO2max數值。683Please respect copyright.ＰＥＮＡＮＡUryAZOmkFz
683Please respect copyright.ＰＥＮＡＮＡ2P2gWMHebl
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。683Please respect copyright.ＰＥＮＡＮＡwn1KmFq2wR
683Please respect copyright.ＰＥＮＡＮＡz32Tv9kd2x
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。683Please respect copyright.ＰＥＮＡＮＡJa9e3XlDEl
683Please respect copyright.ＰＥＮＡＮＡlHWRRrVmOf
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/toc683Please respect copyright.ＰＥＮＡＮＡHxzBmOrvJK
683Please respect copyright.ＰＥＮＡＮＡVjHHOhwBUQ
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。683Please respect copyright.ＰＥＮＡＮＡQnBIcJv0To
683Please respect copyright.ＰＥＮＡＮＡDr7n0PWcE2
Link:683Please respect copyright.ＰＥＮＡＮＡ9lQLfLGePZ
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio683Please respect copyright.ＰＥＮＡＮＡ2JcHwuWaaO
683Please respect copyright.ＰＥＮＡＮＡhhX7V3XA0v
683Please respect copyright.ＰＥＮＡＮＡCubFmjOlle
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。683Please respect copyright.ＰＥＮＡＮＡlZCNpexhJQ
https://www.instagram.com/potatopigtongue/683Please respect copyright.ＰＥＮＡＮＡ8Xd4Doe0wE
683Please respect copyright.ＰＥＮＡＮＡR8jj9p7ZSN
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/683Please respect copyright.ＰＥＮＡＮＡr5NMqJZqCQ
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/683Please respect copyright.ＰＥＮＡＮＡf68H6Yosqt
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/683Please respect copyright.ＰＥＮＡＮＡYSBVYi3Zzo
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960