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標題: 跑步 & 糖份討論 [打印本頁]

作者: dexpakado 時間: 2008-3-6 21:28
標題: 跑步 & 糖份討論
跑步最重要係糖份

試過幾次天氣凍又大風既日子，跑十五至廿公里
臨跑前大力灌左三湯匙份量既葡萄糖水
耐冷同氣力的確係襟d
1:4X 跑完20km都仲有氣有力咁

但唔敢每次都咁做
怕身體習慣左...到頭來有副作用

或者跑完飲葡萄水又會唔會唔同呢？
e+ 每次都只敢飲三百至五百毫升寶X力。

各位點睇呢？

作者: michaelyw 時間: 2008-3-6 22:02
我都對這個問題有興趣。
我一向都係跑完先會飲寶x力之類補充糖分和電解質的東西。
甚少會在事前"灌糖" 。
由於經驗尚少，對這方面並沒有講究，還請大家提供較專業的意見。

作者: Alfred 時間: 2008-3-6 22:04
我都試過跑前飲葡萄適，的確係上力D，同樣驚慣咗唔飲唔得，所以停咗，但好多時去到15/6K就覺得餓，食gel又驚太倚賴，唔知點算！

作者: kaevin 時間: 2008-3-7 17:51
I am the odd one out here...
I eat crackers while I run!

作者: Alfred 時間: 2008-3-7 18:06
標題: 回復 4# 的帖子
Is it because of hungry?

作者: kaevin 時間: 2008-3-8 09:37

原帖由 Alfred 於 2008-3-7 18:06 發表

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Is it because of hungry?

50/50...
Even if I eat them, I still find my body screaming for and brain dreaming of food...
I chew them throughoutly so my sliva can convert them into glucose...
starch + sliva -> glucose

I usually eat when it is around 10k... But by 18km, I will still find myself dreaming of sweets, ice cream, rice, vegetables etc... (If I run before dinner).. I dont know if it is because I havent have my dinner, or it is the drop in blood glucose is causing it. And I eat a lot when I arrive home... It feels like I want to put everything I see into my mouth....

葡萄適/GEL/寶x力 too expensive for me...
葡萄水 is cheap?

I think glycogen (glucose stored in muscles) store in muscles will increase with your training volume... That is why people with high mileage can endure more running without eating than regular Joe...

When we taper before races, we notice an increase in weight, that is due to increase of water in your muscles (glucose need water to store in muscles, to become glycogen).. More you run, more stored when we taper....

But I think there should be a limit of how much we can store... so even the elite will need to eat something after a certain distance...

[ 本帖最後由 kaevin 於 2008-3-8 09:38 編輯 ]

作者: Alfred 時間: 2008-3-8 10:27
I have the same feeling too, but is it possible to carry such amount of viand when running for long say over 30K.

作者: lvrunner 時間: 2008-3-8 11:28
I usually alternate gel and Gatorade when doing LSDs. I eat one pack of gel one hour after I start to run and then every hour. If it is very hot outside. I also take Gatorade Endurance. I use gel with less sugar content (2g). It is the complex carbohydrate not simple sugar that fuels you. I always use Hammer Gel, don't know if you can find it in HK. It is very mild and it doesn't upset your stomach. Never tried glucose water before.

作者: dexpakado 時間: 2008-3-8 20:49
葡萄糖好便宜的... 惠康買廿幾蚊兩罐，叫做得力素或者貴少少既"葡萄靈"

至於gel... 係邊買呢？有冇多少少揀既呢？

另外，帶八達通係七仔加油就容易辦兼方便...但係有人會選擇帶水 / 飲品
我就見到有唔少人用手拿住好似練負重搖臂咁

又有人用腰包... 大家認為最好既補給方法又係d咩呢？

作者: Alfred 時間: 2008-3-8 20:58
標題: 回復 9# 的帖子
係一D行山舖頭有gel賣，唔同牌子同味道。
另我做長課多數無7仔，所以帶水多。

作者: lvrunner 時間: 2008-3-9 00:49
This is a very interesting topic. I like to hear what you all do when doing long runs in HK.

For me, I hate carry bottles or fuel belts. I plan my running route ahead of time and put bottles of water/sports drinks along the sidewalks (like behind the electrical box, mail box or trees). It is safe because not too many people or nobody walks on the street here. I have been doing this for a long time. Only once my drinks got stolen

. When the temp. gets up 40C or so, I freeze my water/Gatorade in the freezer the night before. So I always have nice cold drink even in extreme hot weather here.

I do carry a couple of dollars, in case something happen, I can still run into a gas station or convenience store to get an ice cold sport drinks.

作者: kaevin 時間: 2008-3-10 10:54

原帖由 dexpakado 於 2008-3-8 20:49 發表

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葡萄糖好便宜的... 惠康買廿幾蚊兩罐，叫做得力素或者貴少少既"葡萄靈"

至於gel... 係邊買呢？有冇多少少揀既呢？

另外，帶八達通係七仔加油就容易辦兼方便...但係有人會選擇帶水 / 飲品
我就見到有唔少人用 ...

I could carry a 700-800ml bottle for 18-20km...

"Only once my drinks got stolen"
Once I found someone emptied my whole bottle of water... (only discovered when I was going to drink...) And another time, a street cleaner nearly removed my bottle thinking it was rubbish....

作者: dexpakado 時間: 2008-3-10 21:38
哈~
咁咪都要帶住跑一半路？
不過為左補水，冇辦法...

下次經過行山舖去睇下，咁各位練跑時食唔食gel的？
定係比賽先至食呢？

作者: kaevin 時間: 2008-3-11 16:03
標題: 回復 13# 的帖子
For me, 比賽先至食

作者: michaelyw 時間: 2008-3-11 22:15
For me, I hate carrying water on the way as well... mostly becoz I have to hold my key and wallet at the same.
similar, I would choose to put the water bottle alongside of the way.... and it is seldom to get stolen.. however... as I want to keeping running more than 15k, I find it hard to drink water, considering I want to keep the timing properly and accurately, I would prefer drinking water on 飲水機 as it is more convenient. When I have finished the run, I would get my bottle back and drink it eventually.

作者: Alfred 時間: 2008-3-12 08:04
For me, I will use a small waist bag to put my keys (as less as possible), an Octopus card, 40 dollars and a bottle of water.

作者: alfredyu 時間: 2008-4-3 11:56
I liked running hills. For long run more than one hour, I bring one or two bottles of water / sport drinks in my waist bag. When running not too fast in a long run, carrying two bottles of water on a well designed waist bag do not create any problem.

作者: 上水馬王 時間: 2008-12-7 10:01

原帖由 lvrunner 於 2008-3-8 11:28 發表

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I usually alternate gel and Gatorade when doing LSDs. I eat one pack of gel one hour after I start to run and then every hour. If it is very hot outside. I also take Gatorade Endurance. I use gel w ...

What LSD stand for?

作者: stan 時間: 2008-12-10 14:33

原帖由 上水馬王 於 2008-12-7 10:01 發表

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What LSD stand for?

Long Slow Distance

作者: dreamusic 時間: 2009-8-17 01:23
跑之前飲番茄汁同食紅豆面包
如果帶水就用腰帶, 可以裝500ml, 一半水一半運動飲料
10K - 唔帶水
15K - 20K - 500ml
30k - 500ml , 15K折返後買多支500ml

作者: tommyleung 時間: 2010-9-20 13:34
如果練半馬, 約兩個鐘, 分四次飲一支500ml既寶x力, 會唔會有副作用? 定係飲水最好呢?

作者: tomcat 時間: 2010-10-8 14:33
我好怕走長課(20k以上)肚餓,個胃罹罹聯,感覺唔好及腳軟.
所以跑前個零鐘,要食嘢打底.

有次(熱天)跑前食咗份沙律+份西瓜/密瓜/木瓜
跑到尾.都有力沖,感覺油缸大把油.感覺好好.
跑后觀察尿液較清.

我想是果糖作用,及生果的水份在身體內慢慢釋放.

所以現長課前,可以就食生果,唔可以就中段食GEL.

作者: eudorsrife 時間: 2011-3-7 06:23
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作者: sunnyman913 時間: 2011-3-30 22:58
係咪跑前唔好飲葡萄適?有氣?

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