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耐克(Nike)UMT训练营计划及理念(1):脂肪与糖,一对好兄弟

无论是职业高手还是业余爱好者都摆脱不了比赛中“撞墙”这一问题。有一种理论认为这与糖原和脂肪供能的方式有关。这两种供能方式到底是怎样的?对马拉松比赛有什么影响呢?训练中要怎么做?

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在2013耐克上海马拉松UTM精英Pacer训练营第一堂课上,陶绍明教练特别提到,“由于糖原供能一般只能支撑90分钟左右的运动,因此没有任何人能够靠单单动用糖原就能完成全程马拉松。因此在比赛中要能够使用脂肪供能,这样才能维持配速更长的时间?!?/p>

脂肪供能?糖原供能?这是怎么回事?要了解清楚这个问题还要从头说起。

这里有必要先提一下线粒体,线粒体通常被称作为细胞的“发电站”,负责能量的有氧代谢。我们是怎么运动的呢?细胞内的线粒体合成 ATP,然后ATP提供能量给肌纤维,肌肉细胞在神经细胞的信号下收缩肌纤维,产生运动??上攵吡L迨嵌嗝吹闹匾?,线粒体的大小、数量往往可以衡量一个运动员的耐力优劣。而且线粒体是个好伙伴,因为它从不挑食,通过燃烧体内的糖分和脂肪都能转换成ATP来实现运动,就是说人这部精密机器的能量源泉其实很简单,基本是依靠糖原供能和脂肪供能并存的形式而运作的(这对好兄弟是以不同比例同时进行的,当然有时候蛋白质这个小弟也会参与进来供能)。人的身体就像是一部机器,需要适当的能量来运作它,没有能量何来小宇宙的爆发呢?

在身体处于休息时或轻微运动状态,60-80%的能量来自脂肪,随着运动强度的逐渐增大,由于糖原的转换效率更高(肌肉內三酸甘油脂供能的速率未及肌糖原的三分之一),因此糖原所占的供能比例会越来越高,特别是那些短时间的激烈运动,肌肉是基本上不能利用脂肪酸的,这个时候最主要的供能物质就是肌糖原。

这样看来似乎糖原应该是运动的首选,但由于它在人体内的储存量是远远及不上脂肪的,随着运动时间的增长,身体内的糖类储备显著下降,这时候脂肪又会开始充当主要的供能角色。所以运动的强度和运动的持续时间,是决定体内糖原与脂肪供能各自所占比例和变换趋势的最重要因素。当然个体差异还是很大的,在Tim Noakes的《Lore of Running》一书中就有数据标明,有些人天生是Fat-burner(脂肪供能者),在75% vo2Max的运动强度下依然可以主要依靠脂肪燃烧来供能,而有些则是Carb-burner(糖原或碳水供能者),稍微动一下,90%的能量来源都是糖原。

在实验室里,你可以通过计算呼入氧气和呼出二氧化碳的数值得出呼吸商(respiratory quotient,简称RQ),即二氧化碳与氧气的体积之比,然后得到你的脂肪与糖原的供能比例,数值越低,说明燃脂水平越高,也意味着有氧能力越强,但这个数值不是固定的,你可以通过训练、饮食等来改变它,不过这样的RQ测试并不是我们寻常人等可以容易实施的。

身体里的糖原如同陶教练所讲的,储备量是有限的,大概只够90多分钟的能量供应时间,当糖分耗尽,人体将无法继续维持运动(即便有氧运动也需要少量的糖分参与)。虽然脂肪供能的效率比糖原来得低,但脂肪是人体最大的能量来源,基本上只要是你吃下去的脂肪首先都会被储存起来的,即使是再苗条的运动员,他的体脂也足够他奔跑100小时以上,所以依靠脂肪来供能是有氧运动的最根本,是耐力项目的基础。(爱燃烧有一篇《“撞墙”能否避免?》,也提到这一理论,认为全程马拉松35km处的撞墙往往是由于糖原耗尽的表现。如何避免“撞墙”可以从供能方式的控制入手,有兴趣的运动爱好者可以看看)

为了持续更长时间的运动,我们需要提高运动过程中脂肪供能的比例;为了提高有氧运动的成绩,我们需要提高的则是燃烧脂肪的效率。总结这两点,就是要把身体切换到依赖脂肪燃烧获取能量的方式上去,节省糖原消耗,从而可以在更长的时间保持较高速度的运行。这也是为什么陶教练再三强调了要求大家注重低心率、长距离的训练。(例如Dr. Phill Maffeton的MAF180公式,计算得出的最大有氧心率(max aerobic function heart rate 详细的计算方法可以看爱燃烧的《如何计算自己的最大有氧心率(MAF心率)》)往往代表了是燃脂能力得到最大发挥与锻炼的指导心率,在此心率下锻炼一段时间,往往能减少对糖类供能的依赖)当然这并不是否定了速度训练,因为不管是低心率的慢跑,还是高强度的间歇,只要运动强度和运动时间到了,都会实现线粒体的大小和数量的提升。

在比赛中也要保持前半段相对轻松的比赛强度,很多世界记录的产生也是后半程快于前半程的配速。而对于这种“相对轻松”每个人的感受差异非常大,而里程差异也很大。陶教练认为职业选手的前15公里应该采用相对轻松的方式,尽可能少的动用糖原功能。而后27公里对职业选手来说刚好是90分钟的赛段。对于业余爱好者,如果按照“90分钟糖原供能”的理论来看,往往只能后半程或后15公里动用糖原为主的供能方式才能保证全程较为匀速的完成比赛。

而糖原供能和脂肪供能谁更占主导地位的心率也是因人而异。对于职业选手来说160-165的心率是个分界线。而业余爱好者这个心率可能更低??梢源映て诘难盗泛捅热凶芙岣鋈说男穆?,配速和状态的情况。找准自己的比赛供能配速和方式。

除此之外,在运动或竞赛过程中你可以选择补给一定的能量,当然补给脂肪似乎不如补给糖类可行,因为游离脂肪酸的的酸度令人难以下咽,而长链三酸甘油脂在人体内吸收缓慢,就算是中链的三酸甘油脂虽然较易吸收,但大多数人食用超过30克就可能引发腹泻或肠胃不适,所以无论比赛还是训练,补脂肪不是一个权益之计,补糖是更实际也更为有效的方法。当然你也要注意补充的糖的种类、碳水比例、GI值高低等等,了解自己的需求,找到最适合自己的补给习惯。

好好利用脂肪与糖这对好兄弟,相信你的下一场比赛会更值得期待!

点击链接,了解陶教练训练营培训实况:《2013耐克(Nike)上海马拉松 UMT精英Pacer训练营记录(1)》

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