文章來源：跑者世界 譯者：李瑞純 Steffi Lee
文章內容：賽前補對碳水化合物，你就不會撞牆
大家可能已經知道，賽前要補充高碳水化合物含量的食物，例如：馬鈴薯、米飯、義大利麵等等。畢竟碳水化合物是最佳能量來源，但很多跑者可能不清楚，他們應該吃多少碳水化合物才對呢？
知名運動營養作家提到：他很驚訝居然很多人不知道如何適當的補充碳水化合物，跑者們平時訓練得如此艱辛，卻經常在終點線前慘遭挫敗。
Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. But many runners are far less clear on how many carbohydrates they should eat and when to start loading up.“When I go to marathon expos, I’m amazed how many people haven’t carbo-loaded properly,” says Monique Ryan, R.D., author of Sports Nutrition for Endurance Athletes.“Runners train so hard and then arrive with a huge handicap.”
碳水化合物 科學
當你吃下一碗義大利麵，大多數的碳水化合物都以肝醣的形式儲存在你的肌肉及肝臟。肝醣是身體最容易獲得的能量，但是非單一來源。當你在進行一場半程或全程馬拉松競賽時，你的肝醣及脂肪都會燃燒成為你的能量來源，然後脂肪的供給效率較差，它讓你的身體花更多的工夫轉化成燃料。當你肝醣殆盡時，你的撞牆期就來了（什麼是撞牆期：https://www.sportsplanetmag.com/sportwiki_17070614451620221.aspx）。身體開始減緩運作因為能量必須靠脂肪轉換。一位馬拉松成績2小時55分的醫學博士班哲明說他對撞牆期的感覺再熟悉不過了，他在2005年的紐約馬拉松當時面臨嚴重的撞牆期，自此他決定研究如何避免撞牆期。
適當地地補充碳水化合物---將肌肉的醣類儲存完整，這樣做不會讓你跑得更快，但能夠讓你跑出你的最佳成績，前提是如果你知道如何聰明的比賽，如何避免撞牆期。
Carb Science
When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body’s most easily accessible form of energy, but it’s not the only source, Ryan says. During a half or full marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel.
When you run out of glycogen during a race you hit “the wall.” Your body has to slow down as it turns fat into energy. Benjamin Rapoport, M.D., Ph.D., a 2:55 marathoner, is intimately acquainted with the wall—he hit it so hard at the 2005 New York City Marathon he decided to study how to avoid it in the future.
“Proper carbo-loading—or filling your muscles to the brim with glycogen—won’t make you faster, but it will allow you to run your best, and, if you race smartly, avoid the wall,” he says.
聰明地選擇碳水化合物
什麼樣的碳水化合物你應該攝取？ 班哲明說：我是個非常注重效益的人。 我三餐都吃米飯，但是跑者不應該如此受限自己。玉米片、燕麥、麵包、煎餅、鬆餅、貝果、優格和果汁這些都是易於消化的食物選擇。
營養師凱特茲說：很多水果不但含有高單位的碳水化合物，但同時也有很多的纖維在其中，吃太多會導致比賽途中胃產生不適感。香蕉是屬於纖維含量較少的選擇。吃水果時你可以削皮，像蘋果、桃子、梨子，削皮後它的纖維質會降低。她通常也建議她的客戶可以吃去皮的白麵包以及烤馬鈴薯，這都屬於易消化的食物。
Ryan建議，奶油起士、起士、油這種高脂的食物以及太多的蛋白質雖然可以快速補充進入身體，但是身體卻需要花更多的時間才能消化這些食物。所以如果可以，選擇果醬取代奶油、義大利麵的番茄醬取代白醬，優格取代冰淇淋或甜點這些相對易消化的選擇。
Choose Wisely
Which carbs should you load up on? “I'm very utilitarian,” Rapoport says. “I eat rice for breakfast, lunch, and dinner.” But runners don’t need to be so restrictive. Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy-to-digest options.
Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. “Bananas are a low-fiber choice,” says sports nutritionist Ilana Katz, R.D. “And you can peel apples, peaches, and pears to reduce their fiber content.” She also gives her clients permission to indulge in white bread and baked potatoes without the skin since both are easily digested.
Ryan suggests steering clear of high-fat foods—such as creamy sauces, cheese, butter, and oils—as well as too much protein. Both nutrients fill you up faster than carbs and take longer to digest, she says. Pick jam instead of butter for your toast, tomato sauce instead of alfredo sauce on your pasta, and frozen yogurt instead of ice cream for dessert.
你應該吃多少呢？
你不可能只從一餐當中攝取到足夠的碳水化合物。Ryan說：這也就是為甚麼你必須在賽事2-3天前開始大量補充碳水化合物。因為當你跑很少的里程數時，肝糖會累積在你的肌肉中。凱特茲說：從這個重點，85%-95%的卡路里應該來自於碳水化合物。Ryan建議，依照個人的體重，每公斤要攝取約9克的碳水化合物。舉一個68公斤的人為例，一天需要攝取600克的碳水化合物。
在班哲明的研究過程中，他設計了一套公式計算（formula ），這些公式的變數包含：年紀、安靜心跳、最大攝氧量以及完成時間。需要謹記在心的是，你可能不會攝取很多的卡路里比起你在訓練期的時候。重點在於那些多出來的卡路里必須是碳水化合物。
How Much Should You Eat?
You can’t completely fill your muscles with glycogen from just one meal, “which is why you should start carbo-loading two or three days before your race,” Ryan says. Since you’re running very few miles, the glycogen will accumulate in your muscles. At this point, 85 to 95 percent of your calories should come from carbs, Katz says. Ryan recommends eating about four grams of carbs for every pound of body weight. For example, a 150-pound runner should consume 600 grams—or 2,400 calories—of carbs per day.
During his research, Rapoport developed an even more precise formula that factors in variables including age, resting heart rate, VO2 max, and predicted finishing time. It’s important to keep in mind that you’re most likely not eating many more calories per day than you were during the thick of your training—it’s just that more of those calories are coming from carbs.
這樣的飲食你要有心理準備，當你站上體重機，你會發現你大概多了1.8公斤。這些多餘的重量表示你的碳水化合物儲存計畫很成功。凱特茲說：每1克儲存下來的碳水化合物，表示你多儲存了3克的水分。你的身體的水分不但充足，燃料也足夠，這將確保你可以以非常好的狀態完賽。
If you step on the scale while you’re carbo-loading, be prepared to see a number that’s at least four pounds more than your usual weight. The extra pounds mean you get a gold star for carbo-loading properly. “With every gram of stored carbohydrate, you store an extra three grams of water,” Katz says. That means your body will be hydrated and fueled as you start the race, ensuring you cross the finish feeling strong.
以一個68kg人的體重為例，以下是建議的碳水化合物攝取量。
Breakfast 早餐
- 1 個貝果 ＋2 湯匙的草莓果醬(71 g)
- 1 根香蕉(27 g)
- 227 克水果優格 (41 g)
- 227克 柳橙汁 (26 g)
Morning Snack 早餐的點心
- 2 條營養棒 Nature Valley Oats 'n Honey Granola Bars （營養棒品牌，好市多可購得 (29 g)
- 227克 運動飲料 Gatorade ( 為運動飲料品牌內含bcaa) (14 g)
Lunch 午餐
- 1 顆大的烤馬鈴薯 ＋ 1/4 杯的 莎莎醬 (69 g)
- 1 條酸麵包捲 (40 g)
- 227克的巧克力牛奶 (26 g)
- 1 片大的燕麥餅乾 (56 g)
Afternoon Snack 午餐點心
Dinner 晚餐
- 1 條肌肉墨西哥卷內包米飯、玉米莎莎醬、黑豆 (105 g)
- 1 份57克包裝的小魚軟糖 Swedish Fish (51 g)
總共碳水化合物攝取量 : 611 g
如何計畫你的碳水化合物
這裏告訴你該如何計畫，以確保你在比賽前的碳水化合物量是充足的
賽事六週前: 練習碳水化合物量的攝取
在長跑的2-3天前吃大量的碳水化合物、減少脂肪及蛋白質的攝取。 Katz 說：你將會知道你的腸胃可以適應到多少程度的碳水化合物
比賽一週前: 做一項計畫
Ryan 提到：“這項計畫特別重要，尤其你的賽事不是在本地” 打包運動營養棒、蝴蝶餅乾，並且提早預定好當地餐廳。
賽事2-3天前: 飲食調整為以碳水化合物為主
從現在到你賽事當天, 85 %- 95% 的飲食必須要是碳水化合物。就算減量後每次練習完也需要補充碳水化合物。班哲明指出：這就是肌肉儲存碳水化合物的時機。
賽事前一晚: 不要餓肚子
晚餐不是要吃大餐,但是要以碳水化合物為主。記得早點進食，這樣你才有足夠的時間消化。 班哲明提到：你希望賽事當天醒來時是感到飢餓的,而非前一晚的飽足感還存在。
賽事當天早: 吃早餐
起跑前三小時吃早餐。 班哲明提醒：攝取150克的碳水化合物，例如：貝果、優格、運動飲量和燕麥。如果是非常早的賽事，先提前三點起床吃早餐，然後再回去補眠。
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