疲勞與運動營養增補劑

I-Shiung Cheng; Chia-Hua Kuo

doi:10.5297/ser.1903.editorial

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社会科学 > 体育学

DOI： 10.5297/ser

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疲劳与运动营养增补剂

Fatigue and Nutritional Ergogenic Aids

程一雄(I-Shiung Cheng) ；郭家骅(Chia-Hua Kuo)

大专体育学刊； 19 卷 3 期 (2017 / 09 / 30) ， Pi - vi

繁体中文;英文 DOI： 10.5297/ser.1903.editorial

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摘要 │ 参考文献 (12) │ 被引用文献 (2) │ 国际计量

摘要〈TOP〉

运动引起的肌肉酸痛与发炎，为疲劳感的主要来源，通常伴随体能下降。营养增补剂指正常饮食以外用来增强体能的口服补充品。服用哪些营养增补剂可以减少运动过程疲劳或缩短运动後肌肉酸痛时间以增强体能，为当前热门的体育议题。评估运动疲劳并不适合用血乳酸浓度增加来断定，应测量体能才能直接证明疲劳程度。只要氧气供应充分，运动後乳酸很快速地由肌肉移除，血乳酸通常在运动後一小时内即返回运动前浓度。长时间耐力运动过程肌肉肝醣耗尽是疲劳产生的主因，但此时乳酸产出并不会增加（因乳酸来自葡萄糖的无氧代谢），因此无论是运动过程中的疲劳与运动後两至三天後的延迟性肌肉疲劳疼痛的现象都不太可能是源於乳酸堆积。此外，肌肉收缩过程所产生的乳酸流经血液经过Cori cycle和糖质新生作用机制可提供肌肉外组织（例如心脏与肝肾）额外的能源来产生ATP，有些学者反而认为乳酸是正常人体延迟运动疲劳的重要机制(Nielsen, de Paoli, & Overgaard, 2001)。肌肉发炎是运动後肌肉疲劳疼痛与机能下降的主要原因。不过，肌肉酸痛现象也是保护身体的一种预警机制(McHugh, 2003)，可提醒身体适度休息，以利恢复过程顺利进行细胞汰旧换新。受试者在执行单次60分钟75%最大摄氧量脚踏车运动後，自由基与细胞发炎激素介白素TNF-Alpha、IL-1ß (interleukin-1ß, IL-1ß)、IL-6 (interleukin-6, IL-6)明显增加，同时在24小时後肌酸激酶 (creatinine kinase, CK)值也明显升高。自由基与IL-6有助於受伤组织动员血液中的干细胞与活化肌肉内的卫星细胞(satellite cells)，进行肌肉细胞新生，且系透过一氧化氮自由基讯息传递机制(Tidball, 2017)，对於肌肉恢复扮演重要角色。列举几个营养增补剂研究供读者参考：Shimomura et al. (2010)的研究中证明蹲举运动前补充支链氨基酸可以有效地预防或降低运动引起肌肉疼痛，也能改善运动後续肌力下降的现象，同一时间发炎指标明显上升的程度降低；高强度离心运动前同时食用支链胺基酸(branched chain amino acid, BCAA)与牛磺酸(taurine)可以延缓肌肉疼痛及损伤程度(Ra et al., 2013)；运动前石榴汁、β-羟基-β-甲基丁酸(Beta-hydroxy-Beta-methylbutyrate, HMB)或肌酸补充也有类似效果(Pimentel et al., 2011)。不同补充时间点，如运动後优质蛋白质饮食 或者是维生素C都有降低肌肉疼痛效果(Thompson et al., 2003)。补充维生素C中和发炎过程产生的自由基对训练後耐力体能增加反而有害(Gomez-Cabrera et al., 2008)。虽然鱼油有很好的抗氧化和抗发炎效果，离心运动前鱼油补充没有减缓肌肉疼痛效果(Gray, Chappell, Jenkinson, Thies, & Gray, 2014)。上述营养补充剂研究部分成果是没有重复性(replicated)实验的支持，因此尚需要更多研究成果支持。年龄及人体荷尔蒙环境可影响训练後肌肉量与肌力发展，尤其合成性荷尔蒙如睾固醇(testosterone)、生长激素(growth hormone)、胰岛素成长因子(insulin growth factor-1, IGF- 1)与胰岛素(insulin)浓度可随年龄下降。高龄者肌少症(sarcopenia)指肌肉量与肌力下降现象，发生的原因和机转尚未完全被清楚地了解。营养补充配合重量训练对抗肌少症为重要介入手段 (Paddon-Jones & Rasmussen, 2009)。肌少症通常发生於背景发炎指数较高(systemic inflammation)、性荷尔蒙与生长激素及IGF-1下降之老人。因此，抗发炎的营养补充选择配合阻力运动训练被视为未来可以预防和改善衰弱及肌少症的产品开发方向。过去人体研究证明阻力运动可改善肌肉量与肌力(Liu & Latham, 2011)，Koopman et al. (2006)研究指出正常碳水化合物额外添加蛋白质或补充白氨酸使肌肉合成的速率加快。在高龄化社会，抗肌少症的运动营养策略是值得研究的议题。另外在运动竞技上，有哪些特殊营养增补方法可缩短发炎修复时间，应可有效地提升选手运动竞赛成绩，在未来运动科学应用上将有很大的发展空间。

并列摘要〈TOP〉

Exercise-induced inflammation is the major source of delayed-onset muscle soreness and subjective fatigue feeling, which is accompanied with decreased performance. Nutritional ergogenic aids are defined as specific oral supplements in addition to the major nutrients that can delay inflammation process to improve performance recovery. Therefore, supplementation of ergogenic aids is becoming an attractive area in sports science. Designing of nutritional ergogenic aids is typically involved with evaluation of fatigue. Plasma lactate concentration may not be a good marker to demonstrate the level of fatigue during prolonged exercise or after exercise. Instead, lactate can simply reflects the level of anaerobic metabolism of glycogen. During prolonged exercise, muscle glycogen is gradually depleted; therefore the source of lactate production decreases. Furthermore, oxygen supply recovers immediately after exercise, which means lactate dropped rapidly after exercise in only 1 hour, while muscle fatigue feeling and underperformance are still persistent. Therefore, muscle soreness peaks 2 ~ 3 days after exercise is not related to accumulation of lactate. Besides, lactate produced during exercise will be recycled by the Cori cycle in the heart, liver, and kidney for ATP resynthesis. Lactate is essential for the delayed fatigue during exercise (Nielsen, de Paoli, & Overgaard, 2001). As aforementioned, inflammation is the major cause of muscle fatigue and underperformance. Nevertheless, this mechanism should be regarded as a protective approach (McHugh, 2003), by reminding the brain to lower the challenge to muscle which will allow better recovery by regenerating new cells after damage induced by exercise. Oxidative stress and inflammatory cytokines (TNF-α, IL-1ß, IL-6) increase significantly together with elevated creatine kinase levels 24 hours following 1 hour cycling at 70% VO_(2max). Free radicals and IL-6 are essential for stem cell recruitment into damage site for cell regeneration via nitric oxide dependent mechanism (Tidball, 2017). In this short article, we exemplify some important nutritional ergogenic supplements. Branched chain amino acid (BCAA) has been demonstrated to lower muscle soreness, inflammation, and loss of strength induced by resistance exercise (Shimomura et al., 2010). Combination of BCAA and Taurine provides similar benefit (Ra et al., 2013). Beta-hydroxy-Beta-methylbutyrate (HMB) and creatine monohydrate have also been reported to have the same effects (Pimentel et al., 2011). Post-exercise protein and vitamin C supplementation has been shown to lower muscle soreness (Thompson et al., 2003). However, high dose vitamin C has been reported to eradicate the training effect on endurance performance (Gomez-Cabrera et al, 2008). Furthermore, fish oil with antioxidant nature has no beneficial effect on exercise-induced muscle soreness (Gray, Chappell, Jenkinson, Thies, & Gray, 2014). We must therefore note that reproducibility of the results should be taken into account, before making suggestion to users. Age and anabolic hormone availability can also influence the feeling of fatigue, as those are essential for muscle development. In particular, testosterone, growth hormone, insulin growth factor-1 (IGF-1) and insulin are altered with aging. These factors are crucial in sarcopenic population among elderliness. Sarcopenia denoted by loss of muscle mass and strength is also a target of ergogenic supplement. There is little doubt that nutrition is essential in treating sarcopenia among elderlies (Paddon-Jones & Rasmussen, 2009). Sarcopenia is associated with systemic inflammation together with decreased testosterone, growth hormone, IGF-1 and insulin concentrations. Therefore, designing nutritional supplements for weight training should also consider whether it alters aforementioned humeral factors. It is well documented that weight training improves muscle mass and strength (Liu & Latham, 2011). In this context, protein supplementation should always be included together with sufficient carbohydrate to increase muscle protein synthesis via insulin (Koopman et al., 2006). In the increasingly aging society, nutritional ergogenic supplementation that prevents loss of muscle mass and strength becomes an area of focus in sports nutrition. Anti-inflammatory ergogenic aids by confining the inflammation process will be a practical approach for designing the performance enhancing products for athletes. So far, still there is a big space for the improvement in the area of sports nutrition for both directions.

参考文献 ( 12 ) 〈TOP〉

Gomez-Cabrera, M. C.,Domenech, E.,Romagnoli, M.,Arduini, A.,Borras, C.,Pallardo, F. V.,Viña, J.(2008).Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance.The American Journal of Clinical Nutrition,87(1),142-149.
Gray, P.,Chappell, A.,Jenkinson, A. M.,Thies, F.,Gray, S. R.(2014).Fish oil supplementation reduces markers of oxidative stress but not muscle soreness after eccentric exercise.International Journal of Sport Nutrition and Exercise Metabolism,24(2),206-214.
Koopman, R.,Verdijk, L.,Manders, R. J.,Gijsen, A. P.,Gorselink, M.,Pijpers, E.,van Loon, L. J.(2006).Coingestion of protein and leucine stimulates muscle protein synthesis rates to the same extent in young and elderly lean men.The American Journal of Clinical Nutrition,84(3),623-632.
Liu, C. J.,Latham, N.(2011).Can progressive resistance strength training reduce physical disability in older adults? A meta-analysis study.Disability and Rehabilitation,33(2),87-97.
McHugh, M. P.(2003).Recent advances in the understanding of the repeated bout effect: The protective effect against muscle damage from a single bout of eccentric exercise.Scandinavian Journal of Medicine & Science in Sports,13(2),88-97.

被引用文献 ( 2 ) 〈TOP〉

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