[轉錄][知識] 燃燒體脂肪作為長跑的能量

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※ [本文轉錄自 FITNESS 看板 #1CHVhiGt ] 作者: reneeviolet (路遙知馬力競爭靠科技) 看板: FITNESS 標題: [知識] 燃燒體脂肪作為長跑的能量時間: Wed Jul 21 03:37:12 2010 話說剛才在便秘版看了法克魷減脂生涯的呃..代表作（原文寫遺作）╭ ﹀◇﹀〣真有他的！我覺得他用他自身經驗簡單帶出『乳酸閥值』的觀念，所以特地把這篇文章找出來和大家分享一下！v(￣︶￣)y 1、法克魷原文：BeautyBody 10346篇代碼 #1CHN6NjJ □ [心得] 談運動的快速減脂 2、他的關鍵句：1~2個月以內降大約6~8%的體脂肪又可以增進你的bmr(基礎代謝率) 皮膚更緊實更好不易發胖 3、為免疑惑，請配合服用本版精華區：z→10→2→6 ◆ 心跳率與有氧無氧閥值 4、由於本文超級無敵冗長，為免閱讀困難，可直接點閱來源網址 →http://tinyurl.com/7z8grc 5、如需討論，請另闢一篇專司討論文。 6、乳酸閥值=乳酸門檻(LT,Lactate threshold)=氧債門檻(AT,Anaerobic Threshold) ps：benka你上次提到的那隻啥鳥的blog，好像也有引用部份這篇文耶，就不知道有沒有註明引用來源了！╮(﹀_﹀")╭ ==================★㊣☆㊣★㊣↖煞氣ａ分隔線↘㊣★㊣☆㊣★==================== Fuel on Fat For the Long Run 燃燒體脂肪作為長跑的能量 By Deborah Schulman, Ph.D 譯者張開雲 It Is More Efficient To Tap Into Your Unlimited Fat Supply 利用你的體脂供應無限能量會更有效率 MIGRATORY BIRDS and whales rely on stored fat to fuel their long, strenuous journeys. Developing your fat engine will increase the amount of energy you can generate, reduce the amount of carbohydrates you use, and stretch out the glycogen supply during long runs. Added together, you have a more stable and enduring energy supply, better endurance, and faster finish times. 候鳥和鯨靠著燃燒體內儲存的脂肪完成漫長艱辛的遷陡。長跑時，開發你體內的「燃脂引擎」能提高產生能量的總值，減少碳水化合物的消耗，延長肝醣的供應。總合以上的能源，你將有更穩定且持久的能量供給，更有耐力，更快完跑。 To illustrate, let's consider Shane. Shane is a computer engineer in his late 30s who has stayed active over the years with yard work, occasional football games with his kids, and sporadic attempts to weight train. In short, he was not aerobically fit. Inspired by the fortitude and tenacity of his wife, who just ran her first marathon, he decided to train for a marathon. 就拿賢哥作例子來說明。賢哥是位電腦工程師，30 歲，多年來用整理庭院的勞動保持活力。偶而和孩子玩美式足球，極少嘗試激烈運動。總而言之，他並不具備健康的心肺功能。受到他剛完成第一個馬拉松的老婆所展現之毅力和堅持所刺激，賢哥決心進行馬拉松訓練。 He was determined to be informed and methodical about the process. Many of the books he read recommended training with a heart rate monitor. The books said that most people run marathons at 75 to 80 percent of maximum heart rate, so he decided to do a test. He consulted a chart to find his heart rate at a more manageable effort of 65 percent and set off running. 他決定要暸解整個訓練流程並有條不紊地進行。許多書都推荐心跳監控訓練法。書上說大多數人跑馬拉松時心跳達到最高心跳的75~80%，因此他決定做個驗證。他查表後發現心跳保持在最高心跳的65%有較易掌握的效果，就按此要領進行訓練。 After only 90 minutes on the road, he felt nauseated and fatigued. His legs felt like bricks, and finally he was forced to stop. In other words, he bonked well short of the distance he would need to cover to finish the marathon. 上路一個半小時後賢哥感覺很虛並且想吐。他因為「鐵腿」不得不停下來。換句話說，他「撞牆」得有夠早，根本無望撐完馬拉松的距離。 Due to his low level of fitness, most of Shane's energy was coming from the limited carbohydrate stores in his liver and muscles. He simply ran to the end of his carbohydrate supply. Carbohydrates are necessary to maintain exercise at any intensity. An excessively high rate of usage combined with low carbohydrate stores reduced his endurance, even at relatively easy running speeds. Had he eaten GU or drunk Gatorade, he still would not have been able to continue for much longer. A training program that focused on switching to fat for fuel would change that. 由於他如此遜的體能，賢哥所有的能量來自儲存在肝臟和肌肉中的醣。他輕易地耗盡體內的醣。碳水化合物也就是醣是維持任何強度運動的必需能源。過度高比例的消耗再加上低存量降低賢哥的耐力，即使用輕鬆跑的速度也一樣。就算吃能量包或運動飲料依然無法撐久一點兒。因此訓練計畫的重點在轉換脂肪作為能源來改善這現象。 PUMP UP THE VOLUME 提高訓練份量 Arthur Lydiard contended that the most important aspect of conditioning is volume. In the 1960s his training concepts were revolutionary. Even the track athletes whom he coached followed a marathon-based aerobic conditioning program in the initial phases of their training cycles. Considering the phenomenal success of athletes who trained under Lydiard's tutelage, such as Peter Snell, John Davies, and Lorraine Moller, and other athletes who have followed his program principles, his theories were insightful. Subsequent research has shown that they also possess a sound physiological basis. Arthur Lydiard主張調整狀態時最重要的面向是訓練份量。他的訓練觀念在60 年代是革命性的。即使是他帶的徑賽選手，在訓練週期的最初階段也必須先遵循如馬拉松訓練式地調整心肺有氧課程。看看在他的調教下那些成就非凡的運動員就知道他的理論是真知卓見。隨後所作的研究也顯示他的理論具有完整的生理學基礎。 While many of America's marathoners switched focus to quality (and reduced mileage) rather than quantity, coaches from Japan, Italy, Mexico, Germany, and China were incorporating Lydiard's principles into highly successful training programs. Naoko Takahashi reportedly ran up to 80K (50 miles) per day in preparation to become the first woman marathoner in the world to dip under 2:20. Catherine Ndereba ran comparatively modest 100-mile weeks in the buildup to her world record of 2:18:47 at Chicago in 2001. Jerry Lawson, imitating the high-mileage successes of Bill Rodgers, Alberto Salazar, and Frank Shorter, ran up to 250 miles per week en route to his then American record of 2:09. 當許多美國的馬拉松選手轉變訓練重點為重質不重量(並減少里程數)時，日、義、墨、德、中國的教練們引用Arthur Lydiard的原理在他們非常成功的訓練計畫中。高橋尚子的訓練量每日高達80公里並破記錄地成為第一個跑進2小時20分的女子馬拉松選手。 Catherine Ndereba較謹慎地每週跑100英哩，用數週累積里程來創下2001年世界紀錄 2:18:47在芝加哥。Jerry Lawson仿效Bill Rodgers, Alberto Salazar, and Frank Shorter高里程訓練的成功經驗，在達成他的美國紀錄2:09的過程中，提高週里程數到250 英哩。 Metabolically, high-volume training makes sense. There are two main sources of fuel for exercise: carbohydrates and fats. The energy supply from carbohydrate and fat is inversely related. High rates of carbohydrate use reduce combustion of fat. Carbohydrates are used preferentially at very high efforts, such as a 5K race, or at low fitness levels when fat metabolism is underdeveloped. 以新陳代謝的角度來看，大量訓練是合理的。有兩種主要能源作為運動的能量: 醣和脂肪。這兩種能源的供應是逆轉換的關係。高比例地消耗醣類會減少脂肪的燃燒。碳水化合物會優先消耗於高速的運動，如5公里短程競速或脂肪代謝尚未開發之低階的體適能狀態。 Conversely, when you teach your body to rely on fat for fuel, your combustion of carbohydrates goes down, thus "sparing" carbohydrates. This benefits performance in endurance events. You become very fatigued when you run too low on carbohydrates. We store only a very limited amount of carbohydrate (glycogen) in our bodies. Compare this with a relatively unlimited supply of fat. Even an athlete with only 6 percent body fat will have enough fat to fuel exercise lasting for many hours. When you use more fat, you generate more energy and your carbohydrate supply lasts longer. 相對的，當你訓練自已的身體以脂肪為能源，體內醣的消耗就降低，甚至變成備用能量。這種好處表現在持久力上。體內醣的儲量過低會使人變得很虛。人體只能儲存非常有限量的醣(肝醣)。相較於脂肪則用之不盡。就算只有6%體脂肪的運動選手也有足夠的能量支撐數小時的運動。當你利用愈多的體脂肪，不但能產生更多的能量，更能延長醣的消耗。 Follow the principle of specificity. If you want to teach your body to use more fat for fuel, then create training conditions that generate high fat metabolism. Your body will eventually learn to prefer fat. 依據上述的原理，假使你想訓練自已的身體利用更多體脂作為能源，只要創造能提高體脂肪新陳代謝的訓練條件，身體就會學習利用脂肪。 Research conducted at the Karolinska Institute in Sweden during the 1980s showed that, within the leg muscles of highly trained endurance men, the activity of enzymes that break down fats was 100 percent higher than in the untrained subjects. As a result, during exercise they had a much higher ability to regenerate the ATP that fuels muscular contraction than those who had a greater reliance on carbohydrates. 在瑞典的Karolinska 中心進行的研究顯示，經過耐力訓練的男子大腿肌肉中，其酵素分解脂肪的效率高於未經訓練者的一倍。因此，這些酵素在運動時比主要依賴醣代謝的酵素有較高的能力再生肌肉收縮所需的ATP。 These researchers found that the maximal oxygen consumption (or V.O2max) was 50 percent greater in the trained men. Maximal oxygen consumption measures aerobic capacity: the efficiency of the lungs to transfer oxygen to the blood, the capacity of the blood to carry oxygen, the power of the heart and blood vessels to deliver large quantities of blood to the muscles, and the ability of the muscles to use the oxygen. Fats cannot be burned without oxygen. Not only did these men have more enzymes to combust the fat, but they also had more oxygen to feed the fire. 這群研究者發現耐力訓練過的人，他的最大耗氧量(V.O2max)也提高50%。最大耗氧量用來測量換氧能力: 包括肺的工作效率，血液的載氧量，心臟和血管的送血量和肌肉使用氧的能力。脂肪燃燒不能缺氧，這些經過耐力訓練的人不僅有較多的酵素燃燒脂肪，也有較多的氧氣供應。 Researchers have since demonstrated that, after a 12-week six-day-per-week program of 45 minutes of running and cycling at a high intensity, fat combustion increased by 41 percent. This was accompanied by reduced reliance on carbohydrates. 研究者曾展示經過12週，每週六天，每天45分鐘高強度的跑步和自行車的訓練，脂肪的燃燒增加41%，同時也降低對醣的依賴。 MILES MAKE MITOCHONDRIA 里程數製造粒腺體 The enzymes of fat metabolism are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy. More mitochondria means more fat metabolism, more ATP, and more energy. 代謝脂肪的酵素存在於肌肉細胞裏稱為粒腺體的組織中，脂肪被傳送進粒腺體中，只要有氧的存在便作用產生能量。愈多的粒腺體表示愈多的脂肪的代謝，產生愈多的ATP就有愈多的能量。 High-volume training increases the amount and size of mitochondria. Longer exercise bouts produce the greatest gains in mitochondrial content. A 90-minute run provides a better stimulus than a 60-minute run. It is common for runners to do "two-a-day" workouts to get in the necessary mileage. However, this research indicates that a runner will receive much more benefit from running one 90-minute workout than two 45-minute workouts. There is, however, a point of diminishing returns. A three-hour run is better at nudging the mitochondria content upward than a 90-minute run, but the gains are offset by the necessity of a longer recovery time between workouts. 大量訓練會增加粒腺體的數量和尺寸。愈長時間的運動可加速產生新陳代謝中的益處。跑 90分鐘比跑60分鐘產生更好的刺激。為了累積里程數跑者一天練跑兩趟是很平常的現象，可是此研究指出跑一趟90分鐘的效果好過跑兩趟45分鐘的訓練。但也不是意味著可以無限制的增長時間，必定有個極限。3小時的長跑固然比跑90分鐘有利於提昇代謝的效果，但成效會被操練之間所需更長的恢復時間所抵消。 During the base phase of building miles, it is the daily consistency of training over a period of weeks and months that will boost fat metabolism. 在累積里程數的最初階段，要提昇脂肪代謝率要每天密集的訓練數週或數月。 After the base phase and basic fat metabolism have been established, training time should be shifted into very prolonged runs of three or more hours, depending on your event. Very long runs are important in preparation for the marathon and longer events. After two to three hours of running, the leg muscles run low on glycogen. Hormonal adjustments to the low glycogen levels shift fat metabolism into an even higher gear. 經過最初的階段後而且基本的脂肪代謝機制己被建立，訓練時間即可延長至3小時以上的超長跑，視你準備挑戰的距離而定。超長跑在準備馬拉松或超馬時是非常重要的。經過2 、3小時的長跑後，腿部肌肉消耗很少的肝醣，內分泌的機轉會降低肝醣並提高脂肪的代謝使身體進入高速省油檔。 Miles may make champions, but those miles should be carefully developed, monitored, and arranged to get the maximum effect. In his buildup program, Lydiard recommends alternating longer 90-minute to two-hour runs with 60-minute runs on other days, aiming for a total of 10 to 11 hours of weekly running. 里程可以贏得錦標，但必須小心地累進，被監測和妥善安排方能獲得最佳訓練成效。在 Lydiard的里程累積計畫中，他建議用2小時長跑撘配隔天1小時的方式來取代90分鐘的長跑，來達成10~11小時的週里程數。 Give yourself plenty of time to build up to these levels. Jon Sinclair, former world-class runner turned coach, cautions that it is not practical or even possible for most people with full-time jobs and families to build up to running 10 hours per week in a mere three months. The amount of mileage you will be able to run depends on your lifestyle, physical capabilities, and prior training history. He advises his less-experienced athletes to build up mileage over a period of many months or even years. His associate, Kent Oglesby, took four years to prepare a 3:15 marathoner for the rigors of running 100 miles per week. The result was a 2:46 marathon, which earned her a spot at the U.S. Olympic Marathon Trials. 給自己充份的時間達到這樣的水準。Jon Sinclair，前世界頂尖跑者現轉任教練，指出要大多數的上班族及有家庭的人做到3個月每週累積10 小時的里程數是不實際甚至不可能。每個人能跑的里程數要視生活型態、生理的負荷及先前訓練的情況而定。他建議較沒經驗的跑者多用幾個月或幾年來建立個人的里程數。他的副手Kent Oglesby用4年時間累進至每週100英哩的嚴格訓練來準備挑戰3:15的馬拉松。比賽結果2小時46分使她成為美國奧運選拻賽的焦點。 TRAIN AT THE TOP OF YOUR FAT-BURNING ZONE 在體脂肪代謝的最頂點作訓練 My speed in long races had been declining since I had become a masters runner. For a number of years I had been running LSD (long, slow distance) type training. In the process of researching and writing about fat metabolism, I read Lydiard's book Running the Lydiard Way. Lydiard's formula advocates not just high-volume training but high volume at speeds near the "maximum steady state." 我長跑的速度自從我成為老練的跑者後就衰退。多年以來我都採LSD(長、慢、距離)式訓練法。當研究脂肪的新陳代謝時，我研讀Lydiard的著作Running the Lydiard Way，他的法則倡導不僅要高訓練量還要夠份量的速度訓練以接近最高均速的狀態。 In other words, most training should be conducted close to the highest speed that you can run without going anaerobic. This is the speed where fat metabolism is at its highest. For experienced runners, the maximum steady state equals an intensity of 70 to 75 percent of maximum heart rate. For those just launching their running careers, it will be closer to 60 to 65 percent of maximum heart rate. Studies have confirmed his theories. Volume and intensity interact to produce even greater gains in mitochondria development. Daily runs of 90 minutes at 70 percent max will boost mitochondria 30 percent higher than equivalent time spent at an easier 50 percent effort. 換句話說，所有的訓練都該要求接近不形成氧債的最高速度，這也是脂肪代謝的頂點。對老手而言，最高均速狀態相當於70~75%最高心跳的強度，對新手而言，約為60~65%最高心跳。研究已經證實他的理論，訓練量和強度交互作用對新陳代謝的發展產生更大的效果。用70%最高心跳的強度每天跑90分鐘相較於相同時間只用50%的最高心跳強度可提高30%新陳代謝的效果。 After purchasing a heart rate monitor and calculating my target heart rates, I was surprised to find that my LSD training intensity had been substantially below my target training intensity of 70 percent. Initially I had a hard time running more than 60 minutes at that effort. However, after only six weeks of faster training, I was easily able to maintain that pace for a full two hours. Although LSD training will increase fat metabolism and endurance, it will limit your endurance at marathon paces. Long, slow running will only teach you to run slowly for long periods. 當我買了心跳計並計算我的目標心跳後，我驚訝的發現LSD訓練強度事實上低於70%最高心跳的強度。起先我想保持目標強度超過60分鐘都令我吃足苦頭，然而只經過6週較怏速度的訓練，我就能輕鬆地維持速度超過2小時。雖然LSD式訓練法提高脂肪代謝和耐力，但也會限制你的耐力在馬拉松的配速。長、慢跑只會教你的身體跑慢和跑久。 On the other hand, you can run too fast on your daily runs. At faster paces, oxygen demand exceeds supply. You are now anaerobic. Fuel reliance switches predominantly to carbohydrates, and the result is the accumulation of lactic acid. Lactic acid inhibits the enzymes that break down fat and therefore reduces fat metabolism. If you go out for a 45-minute run at 10K race pace, you will be burning less fat and generating more waste products than if you ran those 45 minutes at only a 60 percent effort. Daily hard efforts will result in accumulation of waste products and decreased recovery, and lead to declining performances. It's better to run a little too slow than a little too fast. 另一方面，你也可能在每日練跑時跑太怏。在較怏的速度下，氧氣供不應求。這時你處於氧債的狀態，能量供給會轉向醣類，結果也造成乳酸的累積。乳酸阻止酵素分解脂肪也就降低脂肪的代謝。假使用10K的速度跑45分鐘，將會比60% 強度跑相同時間消耗較少脂肪及產生更多的廢物。每天苦操將造成體內廢物的累積和延緩恢復，也會導致體能狀況衰退。稍微慢一些總好過太怏一些。　 RAISE THE LACTATE THRESHOLD 提高乳酸門檻 Let's return to Shane after 24 weeks on his Lydiard-based training program. His fat metabolism is augmented, there is a substantially reduced reliance on glycogen, and his glycogen stores are larger. He again decides to test his ability to run at 65 percent of his maximum. Before the test he makes sure to get plenty of carbohydrates in his diet so that his leg muscles and liver are loaded with glycogen. This time he was able to continue for three hours. 回頭再看賢哥經過24週Lydiard式的訓練成果。他的脂肪代謝提高，也降低消耗肝醣，並且身體中肝醣的儲量也增加。他決定再次用65%的強度進行測試。測試前他刻意在飲食中攝取大量的碳水化合物以確保他的肌肉和肝臟中儲存足夠的肝醣。這次他持續跑了3小時。 His skeletal, connective, and muscle tissues; his metabolism; and his cardiovascular, nervous, and endocrine systems are now prepared for some faster training. His next step is to focus on increasing his endurance running speed and reducing his lactate production. 他的骨骼、結締和肌肉組織，他的新陳代謝，他的心臟及血管系統，神經和內分泌系統都己準備好迎接更快的速度訓練。下一步訓練的重點就是提昇耐力跑的速度及減少乳酸的產生。 Endurance races are aerobic races. Marathons tend to be run at just below the level where you start to accumulate lactic acid, which is known as the anaerobic threshold (AT). How many times have you started a race too fast and gone anaerobic, only to suffer later and run slower than you planned or even had to drop out? 耐力跑是有氧運動，馬拉松傾向保持跑在開始累積乳酸的運動程度之下，亦即所謂的氧債門檻(AT)。還記得自己曾經多少次因起步太快形成氧債運動後，不得不忍受肌肉酸痛舉步維艱地苦撐「慢跑」，甚至中途放棄。 With a higher AT, you will be able to sustain faster marathon and ultramarathon paces. Elite world-class marathoners often have such a highly developed fat-burning engine that they can run marathons at 85 percent or higher of their maximum. For the rest of us, 75 to 80 percent is a realistic goal. 若有較高的氧債門檻，你能維持較快的馬拉松和超馬的配速。頂尖的世界級馬拉松選手通常具備高效能的脂肪代謝能力，使他們能用85%甚至更高的最高心跳來跑馬拉松。其餘如我輩之跑者，75~80%才是我們追求的目標。 Anaerobic threshold training augments the basic fat metabolism you have spent so much time developing. The result is faster running speeds over the long haul. A measured dose of faster, anaerobic training will teach your muscles and blood to metabolize and buffer lactic acid. The goal is to generate a manageable quantity of lactic acid that your muscles can dispose of easily and permit a sufficiently long training session and quick recovery. Venturing too far into the anaerobic zone will generate too much lactic acid, reduce the amount of work you can do within your training session, and risk lasting fatigue and overreaching. Marathoners don't derive much benefit from 400-meter repeats. 氧債門檻的訓練能加強你費時很久建立的脂肪代謝的能力。訓練成果是更快的速度完成長遠的路程。一種經計算過份量和頻次的氧債速度訓練能使你的肌肉和血液代謝和緩解乳酸。訓練目的要產生你的肌肉可以輕易處理之適量的乳酸，並容許足夠時間的長期訓練及快速恢復。投入太多氧債區的運動會產生太多乳酸，降低在此期間的訓練量，並導致疲勞持續和訓練過量的風險。馬拉松跑者不會從 4百米反覆跑中得到助益。 Faster, sustained running at 80 to 85 percent and mile repeats are good methods to increase lactate tolerance. Oglesby recommends tempo runs of 10 to 12 miles at 15 to 30 seconds per mile faster than goal marathon race pace. An added benefit of these tempo runs is that the marathon pace feels easier and more manageable. 較快速的持久跑在80~85%強度並以1英哩作反覆跑是很好的方法來提高乳酸耐受力。 Oglesby建議用比跑馬拉松的目標速度每英哩快15~30秒的配速做10~12英哩的間歇跑。如此訓練的附加價值會令你跑馬時更輕鬆自在。 A recent study examined the effect of high-intensity interval sessions on fat and carbohydrate metabolism and lactate concentrations in cyclists who had been training two to three hours per day for years. They replaced some of their endurance miles with two weekly sessions of 6-9 x 5-minute intervals with 1 minute of recovery between. After six weeks, the percentage of energy coming from fat during a one-hour trial had increased from 6 percent to 13 percent. How well this applies to a race lasting more than two hours is unclear. 最近的研究證明經年累月每天訓練2~3小時的自行車手接受高強度間歇訓練後在脂肪和醣的代謝與乳酸濃縮的成效。他們每兩週一次以6-9趟5分鐘間歇訓練，間隔1分鐘休息來取代耐力訓練。經過6週後，當1小時競速時，脂肪供給能量的比例從6%提高到13%。至於對超過2小時比賽的改善就不明顯。 Because of the results from studies on interval training such as these, many runners have opted out of the extended base-building phase citing "quality over quantity" as the rationale. I would like to emphasize that high-intensity training builds on the increased strength, resilience, and fat metabolism developed during those long, high-quality aerobic miles. Jumping into AT training before your body is sufficiently prepared will not produce the desired results: fast marathons. 因為這些研究的結果，許多跑者就斷章取義地截取延伸訓練的部份視之為「重質不重量」的理論。我必須強調這種高強度的訓練必要的前提，是由長期高素質有氧訓練累積的里程數所產生的肌力、彈性和脂肪代謝的能力為基礎。在體能狀況未完備之前投入 AT訓練，無法產生你期待的結果:更快的馬拉松成績。 SHOULD YOU EAT AND RUN? 該不該進食後跑步? It is best to start an exercise session with stable, fasting blood glucose levels and higher blood fat levels. Glucose is a powerful regulator of fat metabolism. The higher the glucose content of the blood, the lower the fat metabolism. High blood glucose levels are generated from dietary carbohydrates. 開始運動前的最佳狀態是穩定的低血糖和高血脂。血液中葡萄糖的高低對脂肪的代謝有很強的調整作用。高血糖會抑制脂肪的代謝，而高血糖則來自飲食中的醣類攝取。 This effect is associated with insulin. High blood glucose stimulates the hormone insulin to be released from the pancreas. Insulin is a storage and growth hormone. Its main job is to reduce blood glucose but it also acts to store fat and protein. In the process, insulin directly blocks removal of fat from fat deposits. These deposits are an important source of fat for exercising muscle. Insulin also reduces fat burning within the muscle. Therefore, increased insulin is considered to be antagonistic to fat combustion during exercise. 這種機轉與胰島素有關。高血糖刺激胰臟分泌胰島素，胰島素是儲存和生長的荷爾蒙，主要功能在降低血糖也會促使脂肪和蛋白質被儲存。在作用過程中，胰島素阻絕體脂肪的移轉，這些體脂肪是運動肌肉中脂肪的主要來源。胰島素也會減少肌肉中的脂肪燃燒。所以運動中增加胰島素被視為在抑制脂肪燃燒。 In an interesting piece of research, investigators at the University of Limburg in the Netherlands and at the University of Texas collaborated to determine whether high blood glucose and high insulin levels reduce the amount of fat burned during moderate-level exercise. A group of endurance-trained men cycled for 40 minutes at an aerobic 50 percent of maximum after an overnight fast. On another day, they ingested a drink containing 100 grams of glucose at 60 minutes before and then again at 10 minutes prior to the exercise test. This is a carbohydrate equivalent of drinking one and one-half liters of Gatorade an hour before a race and again 10 minutes before the start. While this may not mimic real-life situations, what the researchers found was telling. Fat metabolism was substantially reduced for the full 40 minutes of the exercise after the carbohydrate load. 研究中有趣的部份是，荷蘭Limburg 大學和德州大學的研究者們共同研究測量於穩定程度的運動中，高血糖和高胰島素是否減少脂肪的燃燒量。一群受過耐力訓練的男性受測者在經過整夜禁食後用50%最高心跳的有氧強度騎40分鐘自行車。改天同一組人在運動測試前60分鐘攝取含100克葡萄糖的飲料，10分鐘前再喝一次，這樣的醣類攝取量相當於在比賽前60和10分鐘前各喝1.5公升的開特力運動飲料。這也許並非仿傚真實情境，此研究說明在攝取醣類後的整整40分鐘運動中脂肪的代謝實質地減少。 While most people would not eat that much carbohydrate before a run, it is common for people to eat a sports bar, bagel, or banana in the hour prior to training. Try to avoid eating for at least two hours before a run. 當然多數人不會跑步前吃那麼多的碳水化合物，可是在一小時前吃點止饑的食物或香蕉卻很平常。請設法避免在跑前2小時內進食。 It takes as little as 20 grams of ingested carbohydrate to raise insulin and reduce fat as fuel. If you have nutrition awareness or read the nutrition labels on foods, you will know that a couple of slices of bread, a banana, a sports bar, or a soda each delivers more than 20 grams of carbohydrate. 只要攝取少少地20 克的醣類就能提高胰島素和減少脂肪提供能量。若你有營養概念或看看食物上的營養成份標示，你會瞭解兩片土司，一根香蕉，運動能量棒或汽水，任何一樣都供應超過20克的醣類。 Fasting increases blood fat levels. Running after your overnight fast will increase fat burning. A cup of coffee beforehand may boost it even higher. Once exercise has started, eating carbohydrates does not generate a substantive insulin response. If you are starting a long run lasting two hours or more on an empty stomach, you may want to eat a sports gel or bar after 20 to 30 minutes throughout the run. Otherwise you will be faced with the nausea and fatigue of low blood sugar and have a poor training session. If you tend toward hypoglycemia when you get up in the morning, you may want to eat something in the minutes immediately before you head out the door. It takes 30 minutes for insulin levels to peak. 禁食提高血脂濃度，早晨空腹跑步會增加脂肪燃燒。事前一杯咖啡效果更好。一旦開始運動後進食就不會引起胰島素的反應。假如你空著肚子進行2小時以上的長跑，你最好在 20~30 分鐘後補充能量包或能量棒來撐完全程，否則你將面臨因低血糖而反胃或虛脫，並且訓練無效。如果你有起床時低血糖的傾向，必須馬上吃點東西才能出門，記得胰島素的濃度要30分鐘達到頂點。 However, before a long race or run you will have more endurance and perform better if you eat a meal containing carbohydrate two to three hours before. Early in the morning, your liver glycogen stores, which supply blood glucose, have been depleted by the overnight fast. The brain and nervous system rely on blood glucose for energy. If you start a marathon without replenishing these stores, you will bonk. The two-hour time interval is sufficient to reduce blood glucose levels back to normal and restore fat metabolism. 無論如何，在長距離比賽或訓練前2~3小時攝取高醣的飲食必能提高耐力和體能狀態。在清晨時，肝臟中的肝醣存量(供給血液中葡萄糖的來源)被終夜禁食所耗盡，大腦和神經系統仰賴血糖作為能量。假如沒有補充存量去跑馬拉松，你會撞牆。2小時進食間隔己足夠讓血糖濃度降低至正常標準和恢復脂肪的新陳代謝。 WHICH DIET IS BETTER: HIGH FAT OR HIGH CARBOHYDRATE? 吃什麼才補:高脂或高醣? There has been considerable research in the past decade on the effect of diet composition on endurance. Prior to now, endurance athletes usually followed a high-carbohydrate diet with the rationale that enhanced glycogen stores are known to fuel superior training and marathon race performances. 過去十年己有很多研究探討飲食控制在提昇耐力方面的效果。截至今日耐力型的選手通常遵循增加肝醣的存量可以提昇訓練和比賽時體能的理論而採用高醣飲食。 Most sports nutritionists recommend a diet that supplies 6 to 8 grams of carbohydrates per kilogram of body weight. These levels of dietary carbohydrate can easily reach 400 to 600 grams per day. This adds up to 1,600 to 2,400 calories of carbohydrate per day. This type of diet doesn't leave room for adequate amounts of fat or protein. 大多數的運動營養師推荐的餐飲每公斤的體重應攝取6~8克的碳水化合物。如此含醣比例的飲食可輕易達到每日400~600克的醣攝取量，並提供每日1600~2400卡得自醣類的熱量。這種飲食調配沒有足夠的空間容納適量且必須的脂肪和蛋白質。 The downside of a high-carbohydrate diet, especially a diet loaded with sugar, is reduced fat metabolism and fatigue. This is largely due to chronically stimulated insulin levels. The effects of insulin can last up to eight hours, especially after a big dose of carbohydrates, such as you might get from a big plate of spaghetti and rolls followed by a bowl of sorbet. 高醣飲食的負面影響是減少脂肪的代謝和造成疲勞，特別是吃太多甜食。主因是長期地刺激胰島素的濃度。胰島素的效應會延長至8小時，尤其在吃下大量醣類後，好比吃了一大盤的義大利麵後再吃一碗果凍。 Initially, studies found that high-fat diets, where fats supply 60 percent or more of the calories, showed promise as a means to better endurance. Fat burning is increased on high-fat diets, even at rest. Exercise tests showed higher endurance in subjects who had been eating high-fat diets in comparison with high-carbohydrate diets. 研究初期發現脂肪供給熱量超過60% 以上的高脂飲食確實是增加耐力的辨法。高脂飲食促進脂肪燃燒，即使在休息狀態亦然。運動測試顯示高脂飲食比高醣飲食有較好的耐力表現。 At issue, however, was the intensity of exercise used for the tests. High-fat diets improved endurance at relatively low-intensity levels. When the intensity was increased to mirror race situations, the advantage disappeared. The higher- intensity exercise required more carbohydrate, and the subjects simply lacked adequate glycogen to continue for extended periods. The lesson is that you can reduce your reliance on carbohydrate, but you can't eliminate it. 值得爭議的是測試的運動強度。高脂飲食僅能提高耐力在低強度的運動中，當運動強度提高到真實比賽的狀態時，上述的優勢便喪失了。高強度的運動需要更多的醣類，跑者很容易缺少適量的肝醣持續比賽。由此例我們學到，可以減低對醣類的依賴但不能省略。 We now know that both high-carbohydrate and high-fat diets cause fatigue and poor performances. The best diet is probably somewhere in between: one that supplies enough fat to stimulate fat metabolism and maintain production of testosterone and estrogen and also supplies enough carbohydrate to keep the brain and nervous system happy and the glycogen stores filled. Many sports scientists are recommending a basic diet that supplies 50 percent carbohydrate, 30 percent fat, and 20 percent protein, with additional carbohydrates after hard or long-duration training. 現在我們瞭解高醣和高脂飲食都會造成體能下降，那最佳的營養調配應該是介於之間: 有足夠的脂肪刺激體脂肪的代謝和維持製造睪固酮和動情素，也供給足夠的碳水化合物使大腦和神經系統保持愉悅及肝醣的儲存。許多運動科學家建議基本的飲食供應50%醣類30% 脂肪20%蛋白質，在艱苦的耐力訓練後另外增加醣的比例。 MORE QUESTIONS 更多的問題 There are still many unanswered questions regarding nutrition and endurance sports performance. Before a marathon or longer race, will fat loading in combination with glycogen loading boost performance? After hard or long training, should you also concentrate on replenishment of fat stores in the muscles? What type of fat, saturated or unsaturated, is burned for fuel? Will eating fat during races that last four hours or more benefit performance outcomes? 還有很多關於營養和耐力運動的問題無法解答。在馬拉松或長程比賽前，同時累積脂肪和肝醣會不會有更好的體能?經過重度操練後該不該刻意恢復肌肉中的脂肪存量?那種脂肪( 飽和或不飽和)被燃燒來供給能量?在比賽中攝取脂肪能不能維持4小時或更久的體能表現? What profile of fats in the basic diet is best for an athlete? The skeletal muscle membrane is made of fat. The composition of this membrane directly reflects the profile of fats in the diet. A diet high in saturated fats will generate a more solid, less fluid membrane. A membrane that incorporates more unsaturated fats is more fluid, allowing a more efficient flux of oxygen, water, fat, and glucose. New theories hold that these membranes are more leaky and require more energy to maintain. Conceivably then, a diet too high in either saturated or unsaturated fats could be detrimental to endurance performance. 在一般飲食中何種形式的脂肪最有利於運動員? 骨骼肌薄膜是由脂肪形成的，其組合的狀態直接反映出飲食中攝取脂肪的種類。飽和脂肪多的飲食會產生固態多於液態的薄膜。薄膜包含較多的不飽和脂肪時流動性好，容許更有效率地氧氣、水、脂肪和葡萄糖的轉換。新的理論支持這些薄膜應該更具滲透性並需要更多能量來維護。可以想像的是過度偏重攝取飽和或不飽和脂肪的飲食必將損害持久力。 While there are new training methods being developed to enhance marathon performance, you will find substantial success with theories that are now 40 years old. In contrast, the field of sports nutrition research is currently experiencing great strides. In the early 1990s, the accepted dogma of a high-carbohydrate diet came under fire and was dismantled. Until we have more definitive information, it is wise to follow a moderate, low-sugar, common-sense diet with high nutritional quality. 當有許多加強馬拉松實力的新訓練方法產生，你會發現這套40年前的理論許多實質的成就。相對的，運動營養學的研究目前也有大幅的進展。90年代初期所信奉高醣飲食的教條被打破，直至更多的證據確認，採用適量、低糖、正常飲食來提供高素質的營養補給才是明智的選擇。 With a training and nutrition regimen that coerces you to tap into your fat supplies, you can teach your body to use more fat during your migration through the marathon, and beyond. 利用訓練和營養調整的方法強制自已開發體脂肪的供應，讓身體運用更多的脂肪來完成甚至超越馬拉松吧! -- ★ ◤■■■■◣ ★ ◥║ ＊ ★ * ◤◤ ◤◥ ** ● ● *-,-,_.-'"★．◤ ◣* ﹀ *◤ ◣ "'*-,*-,_.-*'"◤ ◤ ▅ ◣ ◣ -- ※ 發信站: 批踢踢實業坊(ptt.cc) ※ 編輯: reneeviolet 來自: 220.136.208.201 (07/21 04:09)

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