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。594Please respect copyright.ＰＥＮＡＮＡXCSafo2EPw
594Please respect copyright.ＰＥＮＡＮＡg35NFf2crA
594Please respect copyright.ＰＥＮＡＮＡZKpiq3f7li
594Please respect copyright.ＰＥＮＡＮＡoi0apMQMb5
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。594Please respect copyright.ＰＥＮＡＮＡLghiAeb5EN
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。594Please respect copyright.ＰＥＮＡＮＡJcutLksdzn
594Please respect copyright.ＰＥＮＡＮＡDfI9y31Au7
第一集:深入淺出–點解瘦削運動員都能夠跑畢馬拉松全程？594Please respect copyright.ＰＥＮＡＮＡDUOVlEiRv6
- 分享自 LIHKG 討論區594Please respect copyright.ＰＥＮＡＮＡJL3BZpSi2v
https://lih.kg/givMmS594Please respect copyright.ＰＥＮＡＮＡXBkaQPUEwx
594Please respect copyright.ＰＥＮＡＮＡg0ep3AdjMG
（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。594Please respect copyright.ＰＥＮＡＮＡEhPi0c9eNA
594Please respect copyright.ＰＥＮＡＮＡGX3cs0ebRy
594Please respect copyright.ＰＥＮＡＮＡEDoAX14oqr
肝臟及肌肉分別為糖原的兩大儲存位置。594Please respect copyright.ＰＥＮＡＮＡLuwBGSrGKv
594Please respect copyright.ＰＥＮＡＮＡerIqNyWkOo
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。594Please respect copyright.ＰＥＮＡＮＡ6UeHVXAlYC
594Please respect copyright.ＰＥＮＡＮＡ5mnIqTrXI0
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。594Please respect copyright.ＰＥＮＡＮＡxK0w31eH9o
594Please respect copyright.ＰＥＮＡＮＡypvJigjRrX
594Please respect copyright.ＰＥＮＡＮＡrdqsmMW46n
（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。594Please respect copyright.ＰＥＮＡＮＡtLmepYuEaC
594Please respect copyright.ＰＥＮＡＮＡocxGyk6FN9
594Please respect copyright.ＰＥＮＡＮＡaVP8Q5eIAv
（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。594Please respect copyright.ＰＥＮＡＮＡtVskwmswkY
594Please respect copyright.ＰＥＮＡＮＡE6DfeX4LO5
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？594Please respect copyright.ＰＥＮＡＮＡE8AHt1JdzI
594Please respect copyright.ＰＥＮＡＮＡ4X8IvDb6Ib
594Please respect copyright.ＰＥＮＡＮＡGE2W2RZxcU
（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。594Please respect copyright.ＰＥＮＡＮＡgx7qp0EYzO
594Please respect copyright.ＰＥＮＡＮＡnihrRCy6HY
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?594Please respect copyright.ＰＥＮＡＮＡEIujIQoDuY
594Please respect copyright.ＰＥＮＡＮＡ7SfcMu0t0J
594Please respect copyright.ＰＥＮＡＮＡ4okeCG92zv
（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。594Please respect copyright.ＰＥＮＡＮＡpzFG8TONXu
594Please respect copyright.ＰＥＮＡＮＡPXgULtLEY3
594Please respect copyright.ＰＥＮＡＮＡoSS5gVtKjN
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；594Please respect copyright.ＰＥＮＡＮＡPFUENARWsX
經常運動的人士， VO2max會較為高。594Please respect copyright.ＰＥＮＡＮＡvQ5sAkQGkf
594Please respect copyright.ＰＥＮＡＮＡzSexlLBQib
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。594Please respect copyright.ＰＥＮＡＮＡGtuAWccPyS
594Please respect copyright.ＰＥＮＡＮＡDCvk1Rl5vj
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。594Please respect copyright.ＰＥＮＡＮＡ0v6FmXhpgp
594Please respect copyright.ＰＥＮＡＮＡ6GcQmL6RAm
594Please respect copyright.ＰＥＮＡＮＡQzZVLVV1Y9
（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)。594Please respect copyright.ＰＥＮＡＮＡK3fFk7hEyl
594Please respect copyright.ＰＥＮＡＮＡYJdjM5DOWp
594Please respect copyright.ＰＥＮＡＮＡSZ5Yg14zST
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。594Please respect copyright.ＰＥＮＡＮＡWNSDIdDyFZ
594Please respect copyright.ＰＥＮＡＮＡW1UMA4StoA
594Please respect copyright.ＰＥＮＡＮＡdGGihFEtt4
594Please respect copyright.ＰＥＮＡＮＡAGWbDdG2Dk
(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。594Please respect copyright.ＰＥＮＡＮＡS5Pq2MKZFc
594Please respect copyright.ＰＥＮＡＮＡwZLPDxBwIj
（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)。594Please respect copyright.ＰＥＮＡＮＡSxd6QK98xg
594Please respect copyright.ＰＥＮＡＮＡpFP7eAYbWg
594Please respect copyright.ＰＥＮＡＮＡgeZLTFMww0
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。594Please respect copyright.ＰＥＮＡＮＡ3CR4DQx8c1
594Please respect copyright.ＰＥＮＡＮＡqLqh1S0JyW
（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?594Please respect copyright.ＰＥＮＡＮＡIONhrTjYEI
594Please respect copyright.ＰＥＮＡＮＡff2seqOuRY
594Please respect copyright.ＰＥＮＡＮＡRsE1ubOhjB
下列為其中三點：594Please respect copyright.ＰＥＮＡＮＡlHKByiTVWF
594Please respect copyright.ＰＥＮＡＮＡwhp8XVBzXM
1.事前採用飲食管理，增大糖原儲存量。594Please respect copyright.ＰＥＮＡＮＡrOwSJG8nAF
594Please respect copyright.ＰＥＮＡＮＡ8gqdxaILBo
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。594Please respect copyright.ＰＥＮＡＮＡnIAj2t39r4
594Please respect copyright.ＰＥＮＡＮＡARZUV5cMMU
3.減慢步速，減低運動時候的。VO2max數值。594Please respect copyright.ＰＥＮＡＮＡHwRQAHr6qV
594Please respect copyright.ＰＥＮＡＮＡ3mgiflpVo3
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。594Please respect copyright.ＰＥＮＡＮＡeNuVPbcBve
594Please respect copyright.ＰＥＮＡＮＡ32XpeuNu3O
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。594Please respect copyright.ＰＥＮＡＮＡkXyeGcXJor
594Please respect copyright.ＰＥＮＡＮＡcgUi8IliQc
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/toc594Please respect copyright.ＰＥＮＡＮＡ7cthQ4zKHd
594Please respect copyright.ＰＥＮＡＮＡNhDBTtiSOF
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。594Please respect copyright.ＰＥＮＡＮＡkfjUodVaD4
594Please respect copyright.ＰＥＮＡＮＡeZb0qCu95y
Link:594Please respect copyright.ＰＥＮＡＮＡdqEPby1Tlk
https://www.penana.com/user/27349/%E8%96%AF%E4%BB%94%E8%81%9E%E8%8C%B1%E8%8E%89/portfolio594Please respect copyright.ＰＥＮＡＮＡfoF9D9nqCN
594Please respect copyright.ＰＥＮＡＮＡas3u1akMfj
594Please respect copyright.ＰＥＮＡＮＡscOwzYvCSe
有興趣接收科學資訊的話，歡迎follow IG: potatopigtongue。594Please respect copyright.ＰＥＮＡＮＡDhANDtcfOx
https://www.instagram.com/potatopigtongue/594Please respect copyright.ＰＥＮＡＮＡ8zrcntBuHc
594Please respect copyright.ＰＥＮＡＮＡN5tuEfJ4lX
Ref1:https://pubmed.ncbi.nlm.nih.gov/3165600/594Please respect copyright.ＰＥＮＡＮＡaw3wE9cMng
Ref2:https://pubmed.ncbi.nlm.nih.gov/4771101/594Please respect copyright.ＰＥＮＡＮＡAmNt6DUSyW
Ref3:https://pubmed.ncbi.nlm.nih.gov/12048325/594Please respect copyright.ＰＥＮＡＮＡogQ46GxXCV
Ref4:https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000960
10
ns18.191.158.217da2
