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。483Please respect copyright.PENANADhT02YN9G8
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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。483Please respect copyright.PENANALKMWMNO0K4
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。483Please respect copyright.PENANAsifvF6VR7M
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第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程?483Please respect copyright.PENANAf9dZNFn4dd
- 分享自 LIHKG 討論區483Please respect copyright.PENANAvHmxBfvOMx
https://lih.kg/givMmS483Please respect copyright.PENANAE3bdEFNzzI
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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。483Please respect copyright.PENANAb1bRx3GuZT
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肝臟及肌肉分別為糖原的兩大儲存位置。483Please respect copyright.PENANAf5iln4YlkJ
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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。483Please respect copyright.PENANAK9oez3ysIe
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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。483Please respect copyright.PENANAkbgL21lvyd
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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。483Please respect copyright.PENANATsjbIho93h
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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。483Please respect copyright.PENANAzFmDBbdRkM
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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?483Please respect copyright.PENANA2S2neatXg9
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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。483Please respect copyright.PENANAxpUqSlCHUo
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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?483Please respect copyright.PENANAxcUchqxGEK
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(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。483Please respect copyright.PENANATrJDzSddTl
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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;483Please respect copyright.PENANAKBUYk3aqdL
經常運動的人士, VO2max會較為高。483Please respect copyright.PENANAgiFn1MKM4B
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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。483Please respect copyright.PENANAR7YvvmiCOs
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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。483Please respect copyright.PENANABAAr9Zw5sN
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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)。483Please respect copyright.PENANADJ6U3greG5
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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。483Please respect copyright.PENANAtHcE9SVHoD
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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。483Please respect copyright.PENANA5fieXbXrga
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(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)。483Please respect copyright.PENANAJ9yJEPgbkJ
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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。483Please respect copyright.PENANATuubYI6Kgu
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(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?483Please respect copyright.PENANAyWsLLWdNLX
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下列為其中三點:483Please respect copyright.PENANA6X3evjGXMf
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1.事前採用飲食管理,增大糖原儲存量。483Please respect copyright.PENANAjnkJKg9eWG
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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。483Please respect copyright.PENANAEJpN3jFRyp
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3.減慢步速,減低運動時候的。VO2max數值。483Please respect copyright.PENANAxaYYJ7Esjf
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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。483Please respect copyright.PENANAnk6yNsGaYV
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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。483Please respect copyright.PENANA9cZ5LxospR
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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。483Please respect copyright.PENANAFgDA8FkSEJ
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https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio483Please respect copyright.PENANAifXBvyLMK5
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/483Please respect copyright.PENANA2jxajdaXkf
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/483Please respect copyright.PENANAX8zDN4yMqZ
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/483Please respect copyright.PENANA815a7RxfYN
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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