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。682Please respect copyright.PENANAKKbEtcSGPf682Please respect copyright.PENANAJJ8MTIa7od
682Please respect copyright.PENANAQhDpwZnyTb
682Please respect copyright.PENANA5hKLgLqXQ1
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。682Please respect copyright.PENANApZRhklOi77
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。682Please respect copyright.PENANAO3p5TJM6Mm
682Please respect copyright.PENANAHEQXTwUWfW
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?682Please respect copyright.PENANA0XMiIFPaxb
- 分享自 LIHKG 討論區682Please respect copyright.PENANArG0UKmbB0C
https://lih.kg/givMmS682Please respect copyright.PENANA3bOv5DbgQV
682Please respect copyright.PENANAtX3CE0Nyin
(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。682Please respect copyright.PENANAZKeu6avijS682Please respect copyright.PENANAXwTNPNrPxw
682Please respect copyright.PENANADQajuoOE77
肝臟及肌肉分別為糖原的兩大儲存位置。682Please respect copyright.PENANA2It40DIwwN
682Please respect copyright.PENANAoZX7LL796S
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。682Please respect copyright.PENANAti3uSovU4b
682Please respect copyright.PENANAtDZfOGrJyJ
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。682Please respect copyright.PENANAob66qWZ9QH
682Please respect copyright.PENANAUPB3FMmUGd682Please respect copyright.PENANAIz2KIvT49G
(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。682Please respect copyright.PENANAeG104FAsY6
682Please respect copyright.PENANAlMmn8dAiBE682Please respect copyright.PENANADsmcxM899o
(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。682Please respect copyright.PENANAoTnCxkr01x
682Please respect copyright.PENANAHqzh6KmcAG
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?682Please respect copyright.PENANA2iL88vj9cS
682Please respect copyright.PENANA6wIw5oTYOr
682Please respect copyright.PENANA4w64XikxEj
(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。682Please respect copyright.PENANAoYoit4u9tZ682Please respect copyright.PENANAQ5MfW5LCf4
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?682Please respect copyright.PENANA3kEh5ipno0
682Please respect copyright.PENANAcyJhva9dG2
682Please respect copyright.PENANAKi0i97QVx8
(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。682Please respect copyright.PENANAPyoyWAST7l682Please respect copyright.PENANArZyg0UoR7J
682Please respect copyright.PENANADAPBSOEODp
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;682Please respect copyright.PENANA8AXWHG02uS
經常運動的人士, VO2max會較為高。682Please respect copyright.PENANAkXit3YHf6N
682Please respect copyright.PENANAHmLG0BmZej
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。682Please respect copyright.PENANAjwMnh8YXfi
682Please respect copyright.PENANAXqI5Jim9rp
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。682Please respect copyright.PENANAr9iupjtwmT
682Please respect copyright.PENANAG5dgLIM36A
682Please respect copyright.PENANAQTEhosB4N1
(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)。682Please respect copyright.PENANAjztS6XsH6p682Please respect copyright.PENANAoBXbmgDGVL
682Please respect copyright.PENANA17Yz7U9ERu
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。682Please respect copyright.PENANAWaqPzQYxjS
682Please respect copyright.PENANAyu5Q5m4IfS682Please respect copyright.PENANAmD75Uu1fp4
682Please respect copyright.PENANA7PKv5kHILN
(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。682Please respect copyright.PENANAuu5FR22J5r
682Please respect copyright.PENANA0iZtpV6Frr
(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)。682Please respect copyright.PENANAZ9ZyFqcDvT682Please respect copyright.PENANAQfwTbKXy1P
682Please respect copyright.PENANA3quPmVgCwN
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。682Please respect copyright.PENANAfh84hkzj3G
682Please respect copyright.PENANAKO0Y2Va7XO
(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?682Please respect copyright.PENANAkQbuaMh7gL682Please respect copyright.PENANAEV1zkYskf0
682Please respect copyright.PENANAyee85XcZYk
下列為其中三點:682Please respect copyright.PENANAf0pUCPA6mg
682Please respect copyright.PENANAFZxaEdG3Zh
1.事前採用飲食管理,增大糖原儲存量。682Please respect copyright.PENANAJczE6jKWyq
682Please respect copyright.PENANA0jMAm5hBYF
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。682Please respect copyright.PENANAPhGsJ44CpA
682Please respect copyright.PENANAzsfIby2FtD
3.減慢步速,減低運動時候的。VO2max數值。682Please respect copyright.PENANAexGTh8gCLR
682Please respect copyright.PENANAPHyRthfEB5
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。682Please respect copyright.PENANAqcCv97Ltf6
682Please respect copyright.PENANA5ibX58iZZY
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。682Please respect copyright.PENANA1tE8YdfOoX
682Please respect copyright.PENANA3SRDyJchDf
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/toc682Please respect copyright.PENANAmp177bvoP0
682Please respect copyright.PENANAGxRVCqmgj2
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。682Please respect copyright.PENANA2XPFv3pLVI
682Please respect copyright.PENANAqJ9nveK0ix
Link:682Please respect copyright.PENANAsZ4vUvxSnt
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio682Please respect copyright.PENANAyIC6Tj1fGZ
682Please respect copyright.PENANAOSO7WJIv7R
682Please respect copyright.PENANAGSbhdlSDRq
有興趣接收科學資訊的話,歡迎follow IG: potatopigtongue。682Please respect copyright.PENANAWXRpGCDtj6
https://www.instagram.com/potatopigtongue/682Please respect copyright.PENANAoArnhfMON1
682Please respect copyright.PENANATQXjHpJJbc
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/682Please respect copyright.PENANADhBXaCXNVQ
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/682Please respect copyright.PENANAVVxjOFo4KM
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/682Please respect copyright.PENANAI1hNqjQUKr
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns216.73.216.238da2