下午开始学习面对疼痛之必然

台北医学大学附设医院的营养师与郭丰州老师讨论完后建议我们每二十到三十分钟喝200cc的特调糖水(200cc含16公克糖与160毫克的钠)，此策略大大奏效，大家到坪林时的体重跟出发前一样，一点都没减轻，跑了快四十公里我的体重反而还增加了，大家的体能状况(身体代谢能力)都良好到没话说，只是疼痛感开始从下肢袭来。

今天下午后半段听到球狗说脚开始痛，我问他哪里痛？“阿斯里斯腱、膝关节内侧与脚底板”他说。但我却一点也不担心，我的左大腿内侧与左额腰肌在下午刚起跑时就紧地感到抽痛，双膝的膝关节也有点肿胀感，脚底板从下午一开始就痠痛了，但跑超长距离的过程中“痛”是必然会发生的，它会以各种形式出现，而且是以很难忍受的形式，我们所能做的就是必须面对它，增加休息次数来舒缓它，耐着性子与它抗衡，然后在跑到终点后适当地处理它，让身体的各项机能明天又恢复到正常状态。

怎么处理呢？一跑到终点，就先喝600cc的加了90公克红糖的糖水，再补充14克的蛋白质，之后马上伸展让肌放松，晚饭后再按摩三十分钟，利用“按”压肌肉的trigger point，使过于紧绷的肌肉放松。洗完澡，按压完后脚的感觉就像刚和家人到六福村边走边排队回到家坐在沙发上的感觉一样。

为何营养的调配及比例是如此呢？徐国峰教练的回覆如下：

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主要是採用Chris Carmichael(前环法冠军阿姆斯壮的营养师)的专书：《Food For Fitness—Eat right to Train Right》中的理论。下面是摘自书中的部分内容，给你参考：

【62公斤的耐力运动员】

(国峰译自Chris Carmichael：《Food For Fitness—Eat right to Train Right》,Penguin Group, 2004, page 36)

【峰按】：除了过渡期之外，Chris Carmichael所设定的碳水化合物 : 蛋白质都是5:1。过渡期补充更多比例的蛋白质是为了让身体恢复，因为训练量没那么多，所以碳水化合物也不用补那么多。

【中标】Nutrition After Training / Competition

Paying attention to what you eat after a training session or a race is critical in maximizing recovery. This is especially important in the first 15 to 60 minutes after exercise, because your body is most efficient at replenishing energy stores during this “glycogen window.” I always tell athletes that they will eventually recover even if they do nothing to enhance the process, but they may have to wait 48 to 72 hours for their bodies to replenish depleted muscle-glycogen stores. Optimizing the rapid re-synthesis of muscle glycogen is critical for peak performance the next day and those following.

The rate of muscle-glycogen synthesis is highest immediately after exercise; your muscles are empty and blood flow is still high. This is the optimal time to consume carbohydrate-rich foods. … …. Think of it as having more “windows” open into the muscle. The longer you wait after a training session, the fewer of these windows will be open to transport fuel back into your muscles. When you want to have energy for exercise on back-to-back days, take advantage of these windows to accelerate the recovery process. (Chris Carmichael：《Food For Fitness—Eat right to Train Right》,Penguin Group, 2004, page 209-210)

【峰按】：这是为什么大量训练或比赛完的要快点(最好在30分钟内)补充蛋白质和碳水化合物(1:4~1:5)。2013跑步环台时，台北医学大学附设医院的营养师与郭丰州老师讨论完后建议我们一跑到终点“就先喝600cc的加了90公克红糖的糖水，再补充14克的蛋白质”，这个配方就是以此比例配出来的。要在窗户大开时把能量(肝醣和BCAAs)补进肌肉中。

The protein may affect the rate at which this replenishment occurs, but adequate carbohydrate is necessary to completely refill glycogen stores.

There has been a lot research on the combination of protein and carbohydrate in recovery drinks, and Kathy Zawadzki did some of the early work on the subject. Recent research suggests that protein ingested in the immediate post-exercise window(15 to 60 minutes) may help the absorption of carbohydrates and may also aid in stimulating amino-acid transport, protein synthesis, and muscle-tissue repair.

……..research has shown that there is no different in recovery between liquid supplements and a “real food” meal, so long as the carbohydrate content is the same.(Chris Carmichael：《Food For Fitness—Eat right to Train Right》,Penguin Group, 2004, page 210-211)

【峰按】：蛋白质和碳水化合物一起补充对肝醣合成效果最佳，但重点是碳水化合物一定要足够，否则再多的蛋白质都没有帮助。另外，只要营养成份相同，恢复用的饮品反而比食物吸收得更快。

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