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。648Please respect copyright.ＰＥＮＡＮＡHxX6CVJakk
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648Please respect copyright.ＰＥＮＡＮＡEi225zsPzA
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。648Please respect copyright.ＰＥＮＡＮＡO5BzvDVzmt
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。648Please respect copyright.ＰＥＮＡＮＡsO1C86TzYO
648Please respect copyright.ＰＥＮＡＮＡyQdM1OGXoY
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？648Please respect copyright.ＰＥＮＡＮＡ3uKdPI9NRO
- 分享自 LIHKG 討論區648Please respect copyright.ＰＥＮＡＮＡKBwvlfk5nb
https://lih.kg/givMmS648Please respect copyright.ＰＥＮＡＮＡNfn9ccKf9s
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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。648Please respect copyright.ＰＥＮＡＮＡDDLUKcLm8T
648Please respect copyright.ＰＥＮＡＮＡSLwzkzOvrB
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肝臟及肌肉分別為糖原的兩大儲存位置。648Please respect copyright.ＰＥＮＡＮＡKmqiLTt2BO
648Please respect copyright.ＰＥＮＡＮＡHQNhSaSlOS
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。648Please respect copyright.ＰＥＮＡＮＡujLDrPtwvD
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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。648Please respect copyright.ＰＥＮＡＮＡpSL5mSGdDr
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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。648Please respect copyright.ＰＥＮＡＮＡ0zXoQH4yRZ
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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。648Please respect copyright.ＰＥＮＡＮＡ8zQUFs3BLZ
648Please respect copyright.ＰＥＮＡＮＡVTh1rtKiSi
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？648Please respect copyright.ＰＥＮＡＮＡ640XUavUCV
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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。648Please respect copyright.ＰＥＮＡＮＡfBYKMUqLgI
648Please respect copyright.ＰＥＮＡＮＡ5UDKSx7Tin
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?648Please respect copyright.ＰＥＮＡＮＡ3rS7BX5fXN
648Please respect copyright.ＰＥＮＡＮＡNJhUuWW3pH
648Please respect copyright.ＰＥＮＡＮＡz5FAGCjioT
（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。648Please respect copyright.ＰＥＮＡＮＡs5PSyiXkjt
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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；648Please respect copyright.ＰＥＮＡＮＡUzI8yLBuyE
經常運動的人士， VO2max會較為高。648Please respect copyright.ＰＥＮＡＮＡnSQBhW23od
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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。648Please respect copyright.ＰＥＮＡＮＡokhKtd2eUw
648Please respect copyright.ＰＥＮＡＮＡEbducR9aGu
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。648Please respect copyright.ＰＥＮＡＮＡMcVqcWeyUu
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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)。648Please respect copyright.ＰＥＮＡＮＡAWIuVRJJlF
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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。648Please respect copyright.ＰＥＮＡＮＡ2NdZsfprQG
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648Please respect copyright.ＰＥＮＡＮＡpPFSAjq5i6
648Please respect copyright.ＰＥＮＡＮＡPqORHmTM8g
(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。648Please respect copyright.ＰＥＮＡＮＡx6VaArSmbX
648Please respect copyright.ＰＥＮＡＮＡutXdgX7Udf
（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)。648Please respect copyright.ＰＥＮＡＮＡTp8pEAssgn
648Please respect copyright.ＰＥＮＡＮＡxbBy6c2SMF
648Please respect copyright.ＰＥＮＡＮＡJ2tfkZl5lC
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。648Please respect copyright.ＰＥＮＡＮＡJqVQwxoCRL
648Please respect copyright.ＰＥＮＡＮＡAOieHx7Iew
（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?648Please respect copyright.ＰＥＮＡＮＡCCwbaSlFHG
648Please respect copyright.ＰＥＮＡＮＡZT7u5CXOjK
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下列為其中三點：648Please respect copyright.ＰＥＮＡＮＡ6TbtCsu3uT
648Please respect copyright.ＰＥＮＡＮＡsb7uFAQAam
1.事前採用飲食管理，增大糖原儲存量。648Please respect copyright.ＰＥＮＡＮＡGYT7hffSM4
648Please respect copyright.ＰＥＮＡＮＡpG2fyH1wZP
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。648Please respect copyright.ＰＥＮＡＮＡUUW5hsNlcu
648Please respect copyright.ＰＥＮＡＮＡGyIYXD9h4a
3.減慢步速，減低運動時候的。VO2max數值。648Please respect copyright.ＰＥＮＡＮＡYj3F8NoV6K
648Please respect copyright.ＰＥＮＡＮＡNzU9g1K1fu
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。648Please respect copyright.ＰＥＮＡＮＡXSM6U9Sflm
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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。648Please respect copyright.ＰＥＮＡＮＡOqFZeIcSLB
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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/toc648Please respect copyright.ＰＥＮＡＮＡodJRvJ44uB
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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。648Please respect copyright.ＰＥＮＡＮＡ2eIlTPdAqN
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Link:648Please respect copyright.ＰＥＮＡＮＡdcWvJ1xtrC
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio648Please respect copyright.ＰＥＮＡＮＡtyclEVqHNr
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。648Please respect copyright.ＰＥＮＡＮＡlUQMjQBZhW
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/648Please respect copyright.ＰＥＮＡＮＡW5noBOzXDi
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/648Please respect copyright.ＰＥＮＡＮＡGgQItndzQY
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/648Please respect copyright.ＰＥＮＡＮＡrB7e7M1EZP
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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