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。567Please respect copyright.ＰＥＮＡＮＡMYY6YQXmjE
567Please respect copyright.ＰＥＮＡＮＡmxzhqcpgNs
567Please respect copyright.ＰＥＮＡＮＡhYkB6iwkOa
567Please respect copyright.ＰＥＮＡＮＡ4z5nXxWXLB
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。567Please respect copyright.ＰＥＮＡＮＡ2wmOqf2Szc
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。567Please respect copyright.ＰＥＮＡＮＡI28XGaDotO
567Please respect copyright.ＰＥＮＡＮＡYdmnxyA1m9
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？567Please respect copyright.ＰＥＮＡＮＡ4gShU6JZzJ
- 分享自 LIHKG 討論區567Please respect copyright.ＰＥＮＡＮＡclQDyktLnU
https://lih.kg/givMmS567Please respect copyright.ＰＥＮＡＮＡERBwklGb2i
567Please respect copyright.ＰＥＮＡＮＡnmaXUrVjAL
（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。567Please respect copyright.ＰＥＮＡＮＡVkIxTyaqQT
567Please respect copyright.ＰＥＮＡＮＡ3ecnW0KOTj
567Please respect copyright.ＰＥＮＡＮＡ7veGW2k8JA
肝臟及肌肉分別為糖原的兩大儲存位置。567Please respect copyright.ＰＥＮＡＮＡpq2asKV1V6
567Please respect copyright.ＰＥＮＡＮＡMpTZAeJTla
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。567Please respect copyright.ＰＥＮＡＮＡK3IOpW5OEJ
567Please respect copyright.ＰＥＮＡＮＡpOU7aJQVH7
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。567Please respect copyright.ＰＥＮＡＮＡ1tGrFjWcZl
567Please respect copyright.ＰＥＮＡＮＡAU8SQZGR4N
567Please respect copyright.ＰＥＮＡＮＡ60BB5KI4Pe
（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。567Please respect copyright.ＰＥＮＡＮＡ7eefMGoagV
567Please respect copyright.ＰＥＮＡＮＡYJw7y2Jgj6
567Please respect copyright.ＰＥＮＡＮＡMe8GG1A2QG
（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。567Please respect copyright.ＰＥＮＡＮＡWd5qMFM45O
567Please respect copyright.ＰＥＮＡＮＡBEE9rtfiTu
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？567Please respect copyright.ＰＥＮＡＮＡ9pxjKL1t2f
567Please respect copyright.ＰＥＮＡＮＡX2teczOzDL
567Please respect copyright.ＰＥＮＡＮＡG8q8RvyT20
（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。567Please respect copyright.ＰＥＮＡＮＡeUpfAvcFVG
567Please respect copyright.ＰＥＮＡＮＡUaF58fLjzQ
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?567Please respect copyright.ＰＥＮＡＮＡ7zJyGcDW2n
567Please respect copyright.ＰＥＮＡＮＡejmBvyC7TG
567Please respect copyright.ＰＥＮＡＮＡoTvQDwZZSm
（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。567Please respect copyright.ＰＥＮＡＮＡAVjLRDCE9g
567Please respect copyright.ＰＥＮＡＮＡKICLaLVc9n
567Please respect copyright.ＰＥＮＡＮＡJpNv5wIQur
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；567Please respect copyright.ＰＥＮＡＮＡrfLJRfXoa2
經常運動的人士， VO2max會較為高。567Please respect copyright.ＰＥＮＡＮＡnaQ4CHLiee
567Please respect copyright.ＰＥＮＡＮＡQwW4G0COC2
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。567Please respect copyright.ＰＥＮＡＮＡfueAPqkkhc
567Please respect copyright.ＰＥＮＡＮＡacexKCtIqK
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。567Please respect copyright.ＰＥＮＡＮＡbUC0644Kk3
567Please respect copyright.ＰＥＮＡＮＡTNrgvARmFG
567Please respect copyright.ＰＥＮＡＮＡlOzgdKFsQ8
（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)。567Please respect copyright.ＰＥＮＡＮＡL2z9S09tNF
567Please respect copyright.ＰＥＮＡＮＡtz9653EoeA
567Please respect copyright.ＰＥＮＡＮＡwgE7rbCfAP
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。567Please respect copyright.ＰＥＮＡＮＡtZGm2gnpHz
567Please respect copyright.ＰＥＮＡＮＡlKv1OyX76Z
567Please respect copyright.ＰＥＮＡＮＡsi6ooUPzNM
567Please respect copyright.ＰＥＮＡＮＡa8zNYLkSmx
(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。567Please respect copyright.ＰＥＮＡＮＡFfp6Ii2O57
567Please respect copyright.ＰＥＮＡＮＡ6WLboI5ZrX
（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)。567Please respect copyright.ＰＥＮＡＮＡlhLTNiXXRF
567Please respect copyright.ＰＥＮＡＮＡYq9gTNcL88
567Please respect copyright.ＰＥＮＡＮＡMQZ0f66Q2I
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。567Please respect copyright.ＰＥＮＡＮＡC1GASvJptT
567Please respect copyright.ＰＥＮＡＮＡzFGVcg3pFU
（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?567Please respect copyright.ＰＥＮＡＮＡulyBzRwsjb
567Please respect copyright.ＰＥＮＡＮＡpefJxAzEqo
567Please respect copyright.ＰＥＮＡＮＡLAFRjFCxdw
下列為其中三點：567Please respect copyright.ＰＥＮＡＮＡo5XAIqnB0v
567Please respect copyright.ＰＥＮＡＮＡ1UmsGY8PoX
1.事前採用飲食管理，增大糖原儲存量。567Please respect copyright.ＰＥＮＡＮＡyOQI84MZ4a
567Please respect copyright.ＰＥＮＡＮＡLDG7RV2qCn
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。567Please respect copyright.ＰＥＮＡＮＡN68jZcksbN
567Please respect copyright.ＰＥＮＡＮＡqpjSiBDFTl
3.減慢步速，減低運動時候的。VO2max數值。567Please respect copyright.ＰＥＮＡＮＡKzPR6xzSxC
567Please respect copyright.ＰＥＮＡＮＡxfUcrZNzHj
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。567Please respect copyright.ＰＥＮＡＮＡk4EfSrS2Do
567Please respect copyright.ＰＥＮＡＮＡmHFJ5nV6LR
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。567Please respect copyright.ＰＥＮＡＮＡ6YhXmrdtkK
567Please respect copyright.ＰＥＮＡＮＡcWKEaHniJ7
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/toc567Please respect copyright.ＰＥＮＡＮＡ99ain2UcOq
567Please respect copyright.ＰＥＮＡＮＡ5rZ4omkdso
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。567Please respect copyright.ＰＥＮＡＮＡwL3O2cchV8
567Please respect copyright.ＰＥＮＡＮＡaHu9AJqkBQ
Link:567Please respect copyright.ＰＥＮＡＮＡebsWuCLrne
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio567Please respect copyright.ＰＥＮＡＮＡCXJD9bMkQW
567Please respect copyright.ＰＥＮＡＮＡubeGBXimp4
567Please respect copyright.ＰＥＮＡＮＡaw9KvZQLFK
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。567Please respect copyright.ＰＥＮＡＮＡnx3LzXuHl0
https://www.instagram.com/potatopigtongue/567Please respect copyright.ＰＥＮＡＮＡnECHFU8BYt
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/567Please respect copyright.ＰＥＮＡＮＡoHIrX9iglp
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/567Please respect copyright.ＰＥＮＡＮＡXfwcA286i4
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/567Please respect copyright.ＰＥＮＡＮＡqjVXMvrcM1
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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