肝醣超補計算機
耐力賽事前的每日醣類目標量
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App以公斤為單位的體重，例如 70
補醣強度
肝醣超補計算機
馬拉松、長距離騎乘或鐵人三項前的肝醣超補能藉由最大化肝醣儲備來延緩疲勞——但前提是攝取量恰當。輸入你的體重以及想要補充的強度，本計算機會回傳你的每日醣類公克數、其提供的熱量，以及大致的每餐分配。請在持續90分鐘以上的賽事前1–3天的減量期使用。
肝醣超補是在持續90分鐘以上的長時間耐力賽事前1–3天，把肌肉與肝臟的肝醣儲備補滿的方法。運動營養指南建議在補充階段每天依每公斤體重攝取約7–12 g碳水化合物，其中10 g/kg是常用的目標值。優先選擇易消化、低纖維的醣類，減量期內維持較輕的訓練強度，並預期肝醣結合水分會使體重增加1–2 kg。
常見問題
- What is carb loading?
- Carb loading is a strategy of eating extra carbohydrate in the days before a long endurance event to maximize muscle and liver glycogen stores. Topped-up glycogen delays fatigue, helping you sustain effort longer in races lasting roughly 90 minutes or more.
- How does the carb loading calculator work?
- Enter your body weight and loading level, and it returns the daily carbohydrate target in grams and calories. Loading protocols typically prescribe around 8-12 g of carbohydrate per kilogram of body weight per day in the 1-3 days before the event.
- Who actually benefits from carb loading?
- It mainly helps endurance athletes in events over about 90 minutes, such as marathons or long rides. For shorter efforts the benefit is minimal. Practice your loading approach in training first, since higher carb intake can cause temporary water-weight gain and digestive changes.