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。579Please respect copyright.ＰＥＮＡＮＡT4DoYOGY3T
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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。579Please respect copyright.ＰＥＮＡＮＡwqpnWVBLGb
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。579Please respect copyright.ＰＥＮＡＮＡJ4HcVBYWmD
579Please respect copyright.ＰＥＮＡＮＡPw94kt4oHR
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？579Please respect copyright.ＰＥＮＡＮＡokEsCiZrNw
- 分享自 LIHKG 討論區579Please respect copyright.ＰＥＮＡＮＡQLX0QXyWyS
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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。579Please respect copyright.ＰＥＮＡＮＡhrr6G9BQT4
579Please respect copyright.ＰＥＮＡＮＡR0V3d1nS45
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肝臟及肌肉分別為糖原的兩大儲存位置。579Please respect copyright.ＰＥＮＡＮＡM7cix9cqDt
579Please respect copyright.ＰＥＮＡＮＡZQvHesuUVE
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。579Please respect copyright.ＰＥＮＡＮＡbAImTygIoT
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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。579Please respect copyright.ＰＥＮＡＮＡJEmXDEHGxt
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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。579Please respect copyright.ＰＥＮＡＮＡSMp0yrvWVd
579Please respect copyright.ＰＥＮＡＮＡYaKrburD9M
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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。579Please respect copyright.ＰＥＮＡＮＡo4pV1ARlAP
579Please respect copyright.ＰＥＮＡＮＡq8al8od0nz
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？579Please respect copyright.ＰＥＮＡＮＡTBZzT39vKl
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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。579Please respect copyright.ＰＥＮＡＮＡduApjKP2Og
579Please respect copyright.ＰＥＮＡＮＡ3N9jA7rCq6
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?579Please respect copyright.ＰＥＮＡＮＡoyTeJ33Yn4
579Please respect copyright.ＰＥＮＡＮＡZmed4Pekdh
579Please respect copyright.ＰＥＮＡＮＡ1lYfuVzFBh
（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。579Please respect copyright.ＰＥＮＡＮＡbaAb8XQcLW
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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；579Please respect copyright.ＰＥＮＡＮＡHEe4m0xwyD
經常運動的人士， VO2max會較為高。579Please respect copyright.ＰＥＮＡＮＡqFVVTR5mvQ
579Please respect copyright.ＰＥＮＡＮＡcUjEoxnIkE
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。579Please respect copyright.ＰＥＮＡＮＡhTdJLUnMuE
579Please respect copyright.ＰＥＮＡＮＡoROSRWGuna
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。579Please respect copyright.ＰＥＮＡＮＡm6Wjr4A4ys
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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)。579Please respect copyright.ＰＥＮＡＮＡ5eAZckPnwH
579Please respect copyright.ＰＥＮＡＮＡRSJjoA8wrV
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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。579Please respect copyright.ＰＥＮＡＮＡFMOvLz4CD4
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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。579Please respect copyright.ＰＥＮＡＮＡ2fQ4uxFTRc
579Please respect copyright.ＰＥＮＡＮＡTgGWz577pw
（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)。579Please respect copyright.ＰＥＮＡＮＡSF5xUTfibA
579Please respect copyright.ＰＥＮＡＮＡdXwEDrETR1
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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。579Please respect copyright.ＰＥＮＡＮＡSbWipxpTyh
579Please respect copyright.ＰＥＮＡＮＡYC2GpNxUbB
（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?579Please respect copyright.ＰＥＮＡＮＡgQc45uj3xw
579Please respect copyright.ＰＥＮＡＮＡpBzoNsRmZs
579Please respect copyright.ＰＥＮＡＮＡEBYgqLEY9m
下列為其中三點：579Please respect copyright.ＰＥＮＡＮＡJIBanF8qlz
579Please respect copyright.ＰＥＮＡＮＡ4AnoRM3UV8
1.事前採用飲食管理，增大糖原儲存量。579Please respect copyright.ＰＥＮＡＮＡOzDdXe0YG8
579Please respect copyright.ＰＥＮＡＮＡh11wd0pOZQ
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。579Please respect copyright.ＰＥＮＡＮＡ1QNGPHM2Ea
579Please respect copyright.ＰＥＮＡＮＡnYm4VPOF1S
3.減慢步速，減低運動時候的。VO2max數值。579Please respect copyright.ＰＥＮＡＮＡpBHAr6gl1a
579Please respect copyright.ＰＥＮＡＮＡ76p6t3viIx
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。579Please respect copyright.ＰＥＮＡＮＡKJyl0ADvoT
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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。579Please respect copyright.ＰＥＮＡＮＡcEWOeIznE6
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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/toc579Please respect copyright.ＰＥＮＡＮＡ0lC9c96VkM
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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。579Please respect copyright.ＰＥＮＡＮＡig2rHLYk2T
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Link:579Please respect copyright.ＰＥＮＡＮＡafy06k0Lnw
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio579Please respect copyright.ＰＥＮＡＮＡY5pu7grhwU
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有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。579Please respect copyright.ＰＥＮＡＮＡPtdRjWHZwc
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/579Please respect copyright.ＰＥＮＡＮＡpUxFquORk3
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/579Please respect copyright.ＰＥＮＡＮＡEtsxA3TO17
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/579Please respect copyright.ＰＥＮＡＮＡIMEYceD4bd
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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