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。684Please respect copyright.ＰＥＮＡＮＡ8GqKWbhZ0M
684Please respect copyright.ＰＥＮＡＮＡ5Y1XtNBjJa
684Please respect copyright.ＰＥＮＡＮＡh6CjK4uCuD
684Please respect copyright.ＰＥＮＡＮＡ7Ok2g0Iajx
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。684Please respect copyright.ＰＥＮＡＮＡUg7ubeWFBy
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。684Please respect copyright.ＰＥＮＡＮＡVyqfKHDUzb
684Please respect copyright.ＰＥＮＡＮＡgRa5sWACXi
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？684Please respect copyright.ＰＥＮＡＮＡ3YIEyo2wG0
- 分享自 LIHKG 討論區684Please respect copyright.ＰＥＮＡＮＡQecFyD5JDP
https://lih.kg/givMmS684Please respect copyright.ＰＥＮＡＮＡm4WNMUSX5l
684Please respect copyright.ＰＥＮＡＮＡj1fsHMqqBV
（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。684Please respect copyright.ＰＥＮＡＮＡMPjkItshmV
684Please respect copyright.ＰＥＮＡＮＡBp8xIevo4N
684Please respect copyright.ＰＥＮＡＮＡhE8RSbqWMd
肝臟及肌肉分別為糖原的兩大儲存位置。684Please respect copyright.ＰＥＮＡＮＡAsjY7Mpdd6
684Please respect copyright.ＰＥＮＡＮＡX9flqYYSsA
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。684Please respect copyright.ＰＥＮＡＮＡOoE3o8ErxR
684Please respect copyright.ＰＥＮＡＮＡwZc8wkU8hF
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。684Please respect copyright.ＰＥＮＡＮＡ7vlaGTAb47
684Please respect copyright.ＰＥＮＡＮＡRVLWIIbNjX
684Please respect copyright.ＰＥＮＡＮＡCFzcOF7lJz
（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。684Please respect copyright.ＰＥＮＡＮＡBPUEZo2uQk
684Please respect copyright.ＰＥＮＡＮＡoD8YQ8iECL
684Please respect copyright.ＰＥＮＡＮＡhCILxMORf6
（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。684Please respect copyright.ＰＥＮＡＮＡT7L3KdFGqt
684Please respect copyright.ＰＥＮＡＮＡ896u1NbLJV
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？684Please respect copyright.ＰＥＮＡＮＡ54lYBZAGUp
684Please respect copyright.ＰＥＮＡＮＡTsy1WHSjeh
684Please respect copyright.ＰＥＮＡＮＡNLpki2yjqe
（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。684Please respect copyright.ＰＥＮＡＮＡ6mKh7TqH67
684Please respect copyright.ＰＥＮＡＮＡitcghtJOZF
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?684Please respect copyright.ＰＥＮＡＮＡMQRTdFneG0
684Please respect copyright.ＰＥＮＡＮＡ7Oc1sn9JmU
684Please respect copyright.ＰＥＮＡＮＡBDR3OitVUm
（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。684Please respect copyright.ＰＥＮＡＮＡYGgQ4M2le1
684Please respect copyright.ＰＥＮＡＮＡz1JkcEY2IY
684Please respect copyright.ＰＥＮＡＮＡQwtTJFlI5E
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；684Please respect copyright.ＰＥＮＡＮＡQPkSqCUWY9
經常運動的人士， VO2max會較為高。684Please respect copyright.ＰＥＮＡＮＡxYPrDq99Jz
684Please respect copyright.ＰＥＮＡＮＡZwHE146dEA
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。684Please respect copyright.ＰＥＮＡＮＡ7VzNS9SOEV
684Please respect copyright.ＰＥＮＡＮＡ8jTZXwPPaT
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。684Please respect copyright.ＰＥＮＡＮＡhakxLDLhyX
684Please respect copyright.ＰＥＮＡＮＡx22IZSHRIJ
684Please respect copyright.ＰＥＮＡＮＡ7Qbo3VNY6v
（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)。684Please respect copyright.ＰＥＮＡＮＡZ1q2vRAgmb
684Please respect copyright.ＰＥＮＡＮＡI9SideNGUU
684Please respect copyright.ＰＥＮＡＮＡY4jWM0ONwX
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。684Please respect copyright.ＰＥＮＡＮＡqdLZ9Xf1sh
684Please respect copyright.ＰＥＮＡＮＡs5ZgY01Xqm
684Please respect copyright.ＰＥＮＡＮＡTqFgR7vKCF
684Please respect copyright.ＰＥＮＡＮＡEhicNFOi39
(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。684Please respect copyright.ＰＥＮＡＮＡeJuToJywAo
684Please respect copyright.ＰＥＮＡＮＡD3535hUiEx
（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)。684Please respect copyright.ＰＥＮＡＮＡdT9ilxAgGx
684Please respect copyright.ＰＥＮＡＮＡgkJ0a5N9lr
684Please respect copyright.ＰＥＮＡＮＡ0XkzjHsKkZ
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。684Please respect copyright.ＰＥＮＡＮＡw13PJRKzHJ
684Please respect copyright.ＰＥＮＡＮＡ6UtnggVEOW
（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?684Please respect copyright.ＰＥＮＡＮＡ5IFvkptm7w
684Please respect copyright.ＰＥＮＡＮＡDIgr7rVVrq
684Please respect copyright.ＰＥＮＡＮＡo8jRiNNGCX
下列為其中三點：684Please respect copyright.ＰＥＮＡＮＡHnHasuC3dX
684Please respect copyright.ＰＥＮＡＮＡSByqVLWytA
1.事前採用飲食管理，增大糖原儲存量。684Please respect copyright.ＰＥＮＡＮＡspQaUnmXCB
684Please respect copyright.ＰＥＮＡＮＡ0tRZY71UQ0
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。684Please respect copyright.ＰＥＮＡＮＡbMjei8JleB
684Please respect copyright.ＰＥＮＡＮＡS0Za9T5e9j
3.減慢步速，減低運動時候的。VO2max數值。684Please respect copyright.ＰＥＮＡＮＡQAmsvTSp5y
684Please respect copyright.ＰＥＮＡＮＡhCP1RnXGBR
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。684Please respect copyright.ＰＥＮＡＮＡKzUtXkU04y
684Please respect copyright.ＰＥＮＡＮＡrJa01n614x
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。684Please respect copyright.ＰＥＮＡＮＡRdJYAlkWzl
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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/toc684Please respect copyright.ＰＥＮＡＮＡajxqeZUxdu
684Please respect copyright.ＰＥＮＡＮＡVNGgIF0xCO
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。684Please respect copyright.ＰＥＮＡＮＡJ7ywoR0YeO
684Please respect copyright.ＰＥＮＡＮＡrXa92gLJLa
Link:684Please respect copyright.ＰＥＮＡＮＡ0BMBNd4a1f
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio684Please respect copyright.ＰＥＮＡＮＡMnTAu16x5S
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684Please respect copyright.ＰＥＮＡＮＡ48b6SsKRgP
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。684Please respect copyright.ＰＥＮＡＮＡ3xtjUAAMW6
https://www.instagram.com/potatopigtongue/684Please respect copyright.ＰＥＮＡＮＡHT5qNW8CoG
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Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/684Please respect copyright.ＰＥＮＡＮＡjPPyjjCyXf
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/684Please respect copyright.ＰＥＮＡＮＡRTUYSLWBGA
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/684Please respect copyright.ＰＥＮＡＮＡS9Y6vFWdne
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
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