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48 OCT 2016 FOOD FOCUSTHAILAND
STRATEGIC R & D
Carbohydratesor energyproducts suchasenergygel havebecomeasnecessary
as the racing bibs required to run amarathon. They have become necessary for
eatingwhile running toprevent hypoglycemiaanddelaymuscle fatigue. Not only
are carbohydrates and energy products required for running a marathon but also play
an important role inall endurance exercises including swimming, cyclingand triathlon.
BostonMarathon -Marks theBeginningof Carbohydrate
ConsumptionDuringARace
Thehistory of consuming carbohydrates duringa run toenhanceathletes’ performances
datesback to the20th centurywhenLevineandcolleaguessurveyed thebloodsugar level
of athletesafter finishing themarathonheld inBoston inyear1923. Itwas found that 4out
of 11 runnershad lowbloodsugar level (lower than50milligrams/deciliter). Theyshowed
signsof fatigue,werepaleandsomewent intoshock.Levineandcolleagueshypothesized
that low blood sugar level was a cause of fatigue and proved the hypothesis in this very
same event the year after. The surveywas conducted by having the runners consumed
candiesafter running for24kilometers; the resultsshowed that candieswithcarbohydrate
as themain component can prevent hypoglycemia andmuscle fatigue.
Causesof Hypoglycemia andMuscleFatigue
During an exercise or a race, the body burns nutrients as fuels for energy such as
carbohydrates (especiallymuscle glycogen) and fats stored in the body, each providing
50%of the requiredenergy. However, glycogen can contributeup to85%of the required
energywhenanathlete increases intensityorusesmoreenergy.Thisparticularmechanism
results in the depletion of muscle and liver glycogen, leaving only small amount of
glycogen.Thiscauseshypoglycemia inathleteswith symptoms include feel faint,become
ถ้าพรุ่งนี้ต้องลงสนามวิ่งมาราธอน ก่อนนอน
คืนนี้ นักวิ่งทั้งหลายคงหยิ บชุดวิ่งตัวเก่งขึ้ นมา
ติดป้ายหมายเลขวิ่งเตรียมไว้ข้างชุดวิ่ง กระเป๋า
คาดเอวที่ใส่ เจลให้พลั งงานไว้กินระหว่ างทาง
กล้วยและขนมปังที่ ซื้อมาไว้กินก่อนวิ่งคงวางอยู่
ข้างๆกัน...พลังงานพร้อมพรุ่งนี้ต้องถึงเส้นชัย
เร็วกว่ าเดิม
If you are to run a marathon
tomorrow, youwouldprobablyhave
your favorite running outfit with the
racing bib pinned on. Alongside
to that would be a waist pack filled
with some energy gels for mid-run
fuel.Somebreadandbananawould
probably be there too for eating
before the run.Youshouldprobably
besaying toyourself that reaching to
the thefinishing linewoulddefinitely
be faster than before.
ชมพูนุช ศรีพุ่ม
ChompunuchSripum
Sport Nutritionist
MSc. Food andNutrition for Development
InternationalOlympicCommitteeDiploma inSportNutrition
chompunuch_sr@hotmail.com
การกินคาร์โบไฮเดรตระหว่างการแข่งขันสายเอนดูแรนซ์เป็ นเวลานาน
CarbohydrateConsumption
During Extreme
EnduranceRaces