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。596Please respect copyright.ＰＥＮＡＮＡPbQsB80b00
596Please respect copyright.ＰＥＮＡＮＡaL0iMaKeqR
596Please respect copyright.ＰＥＮＡＮＡkaGfAdDhBW
596Please respect copyright.ＰＥＮＡＮＡIrmSRrz5Rz
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。596Please respect copyright.ＰＥＮＡＮＡTJhFjCKhjc
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。596Please respect copyright.ＰＥＮＡＮＡ411gldvdX5
596Please respect copyright.ＰＥＮＡＮＡWuOa86M3hS
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？596Please respect copyright.ＰＥＮＡＮＡnbE9k0e50G
- 分享自 LIHKG 討論區596Please respect copyright.ＰＥＮＡＮＡNDvknjWi7h
https://lih.kg/givMmS596Please respect copyright.ＰＥＮＡＮＡPddEzpZlvz
596Please respect copyright.ＰＥＮＡＮＡDHyLki3BwC
（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。596Please respect copyright.ＰＥＮＡＮＡifLv37o7so
596Please respect copyright.ＰＥＮＡＮＡn3KiQ5PElX
596Please respect copyright.ＰＥＮＡＮＡA1EFM2vpH5
肝臟及肌肉分別為糖原的兩大儲存位置。596Please respect copyright.ＰＥＮＡＮＡyYjnYE2e6K
596Please respect copyright.ＰＥＮＡＮＡF8QC3GtfL6
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。596Please respect copyright.ＰＥＮＡＮＡYjqYlmBCBc
596Please respect copyright.ＰＥＮＡＮＡuRcWfTMCdB
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。596Please respect copyright.ＰＥＮＡＮＡtr5fDDvgAI
596Please respect copyright.ＰＥＮＡＮＡWrjD7Cp8vw
596Please respect copyright.ＰＥＮＡＮＡOsdvfJFjWz
（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。596Please respect copyright.ＰＥＮＡＮＡKt836DAQuL
596Please respect copyright.ＰＥＮＡＮＡ22fSkJZ52H
596Please respect copyright.ＰＥＮＡＮＡOUIdQ5TfiJ
（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。596Please respect copyright.ＰＥＮＡＮＡF8HELY01RM
596Please respect copyright.ＰＥＮＡＮＡv4GSd3MtCl
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？596Please respect copyright.ＰＥＮＡＮＡvfBRSaoDRi
596Please respect copyright.ＰＥＮＡＮＡTHmiKEyhhe
596Please respect copyright.ＰＥＮＡＮＡWk80Wxys3J
（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。596Please respect copyright.ＰＥＮＡＮＡyv2k6h8Xn2
596Please respect copyright.ＰＥＮＡＮＡq1jLlW7GNB
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?596Please respect copyright.ＰＥＮＡＮＡjFRSLmnJnO
596Please respect copyright.ＰＥＮＡＮＡXkNXOmskCg
596Please respect copyright.ＰＥＮＡＮＡkoIT6O3kzI
（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。596Please respect copyright.ＰＥＮＡＮＡjNYQodBWyZ
596Please respect copyright.ＰＥＮＡＮＡY6gGDdeTC0
596Please respect copyright.ＰＥＮＡＮＡ6ZOSwJFAJy
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；596Please respect copyright.ＰＥＮＡＮＡhlR9fiMFnu
經常運動的人士， VO2max會較為高。596Please respect copyright.ＰＥＮＡＮＡTTLaAS5a4R
596Please respect copyright.ＰＥＮＡＮＡtZYZFdHx74
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。596Please respect copyright.ＰＥＮＡＮＡHjbFKVo70K
596Please respect copyright.ＰＥＮＡＮＡomcxFGNGKH
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。596Please respect copyright.ＰＥＮＡＮＡ3htPq0XP8A
596Please respect copyright.ＰＥＮＡＮＡMZexGZdirS
596Please respect copyright.ＰＥＮＡＮＡEGpncwDUnm
（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)。596Please respect copyright.ＰＥＮＡＮＡUZYvd0QAaj
596Please respect copyright.ＰＥＮＡＮＡyPwfmltBFf
596Please respect copyright.ＰＥＮＡＮＡNWWzFQsdTz
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。596Please respect copyright.ＰＥＮＡＮＡcD2GCMDcYZ
596Please respect copyright.ＰＥＮＡＮＡCkyEh69GBI
596Please respect copyright.ＰＥＮＡＮＡtvrPYm5JyL
596Please respect copyright.ＰＥＮＡＮＡOZxeObl9Hy
(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。596Please respect copyright.ＰＥＮＡＮＡcV6nHqoRAV
596Please respect copyright.ＰＥＮＡＮＡStXHIYmJax
（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)。596Please respect copyright.ＰＥＮＡＮＡjJvaznJ1kB
596Please respect copyright.ＰＥＮＡＮＡn59gp65drf
596Please respect copyright.ＰＥＮＡＮＡzAC6aWiusO
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。596Please respect copyright.ＰＥＮＡＮＡzVRK9Tz3DE
596Please respect copyright.ＰＥＮＡＮＡGnK8dBtsTh
（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?596Please respect copyright.ＰＥＮＡＮＡueoFV1oqGS
596Please respect copyright.ＰＥＮＡＮＡsdoOEVYFCM
596Please respect copyright.ＰＥＮＡＮＡnxaeqbj2QX
下列為其中三點：596Please respect copyright.ＰＥＮＡＮＡgIv8gDRYQ8
596Please respect copyright.ＰＥＮＡＮＡEfPBueK6Fk
1.事前採用飲食管理，增大糖原儲存量。596Please respect copyright.ＰＥＮＡＮＡVEGuCTqYNY
596Please respect copyright.ＰＥＮＡＮＡvA8l3jyhIh
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。596Please respect copyright.ＰＥＮＡＮＡcAATFOoIgs
596Please respect copyright.ＰＥＮＡＮＡjfgeAoEPOp
3.減慢步速，減低運動時候的。VO2max數值。596Please respect copyright.ＰＥＮＡＮＡ49krqSDPfg
596Please respect copyright.ＰＥＮＡＮＡ36UGfLoqfi
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。596Please respect copyright.ＰＥＮＡＮＡoYbCGPcr6A
596Please respect copyright.ＰＥＮＡＮＡ9vcABABsOi
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。596Please respect copyright.ＰＥＮＡＮＡ5U6obiBpi2
596Please respect copyright.ＰＥＮＡＮＡWNC4zubWiV
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/toc596Please respect copyright.ＰＥＮＡＮＡxE0mic8a7q
596Please respect copyright.ＰＥＮＡＮＡtRueiBrdBZ
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。596Please respect copyright.ＰＥＮＡＮＡtOoa2caibx
596Please respect copyright.ＰＥＮＡＮＡYl4uw5TJm3
Link:596Please respect copyright.ＰＥＮＡＮＡBkpb2y51GB
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio596Please respect copyright.ＰＥＮＡＮＡxLPHQZ1AmC
596Please respect copyright.ＰＥＮＡＮＡHkwltZE7dx
596Please respect copyright.ＰＥＮＡＮＡUarGcl6yLB
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。596Please respect copyright.ＰＥＮＡＮＡIy2f484S1B
https://www.instagram.com/potatopigtongue/596Please respect copyright.ＰＥＮＡＮＡSK4vgcTqSs
596Please respect copyright.ＰＥＮＡＮＡZvwPAAhyqh
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/596Please respect copyright.ＰＥＮＡＮＡAsq3vE1iIq
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/596Please respect copyright.ＰＥＮＡＮＡVjyGIkoM2J
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/596Please respect copyright.ＰＥＮＡＮＡEu9vY8EIe3
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns3.16.56.30da2
