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蛋白粉真的有用吗?

Does Protein Powder Work? (Spoiler: YES, but there's a catch)

Whether you’re a guy or a girl,
不论你是男是女
you’ve probably been told that you need protein
可能都听说 只有摄入蛋白质
to get the most out of a workout.
锻炼效果才最明显
And you’re definitely not the only one at the gym
健身房里肯定也不止你一个
using a protein supplement.
在补充蛋白质
In 2017, 9.4 billion dollars was spent on whey protein globally.
2017年 全球乳清蛋白消费达94亿美元
So is protein powder actually helping you build muscle,
那么蛋白粉真的能促进增肌
or are you turning your money into dust?
还是只是花钱打水漂
Let’s talk about how your body uses protein to build muscle
今天我们来聊聊蛋白质增肌原理
and whether protein shakes are helping you
以及蛋白奶昔能否帮你
get the best out of resistance training.
进行最有效地抗阻训练
Welcome to DocUnlock
《医学解锁》
where we help you make better decisions about your health.
解锁更好的健康决策
So how exactly does your body build muscle?
先来看看肌肉炼成的机制
When it comes to increasing the size of any organ,
想增大器官尺寸
the body only has two options:
人体只有两个选择:
you can either increase the number of cells, called hyperplasia.
增加细胞数量 即细胞增生
Or you can make each cell bigger, called hypertrophy.
或者把单个细胞变大 即细胞肥大
When it comes to building up new muscle,
如果要锻炼新的肌肉
your body can’t build new muscle cells,
肌肉细胞不会增多
so your body relies on muscle hypertrophy.
所以身体只能依赖肌肥大
So how does muscle hypertrophy work?
那肌肥大的原理是什么呢
If you look at a muscle cell under a microscope,
如果你用显微镜观察肌细胞
what you will see are long tubes of fibres
你会看见长管状的纤维
running along the length of the cells.
贯穿整个肌细胞
These are called myofibrils
这些是肌原纤维
and are full of protein-based fibres.
富含蛋白成分的肌丝
When a muscle cell builds more of these protein fibres,
肌细胞生成的这种蛋白纤维越多
it gets bigger and stronger.
肌肉就越大越强壮
To achieve muscle hypertrophy there’s a simple rule,
实现肌肥大的法则很简单
Muscle Protein Synthesis (MPS)
肌蛋白合成(MPS)
needs to outweigh Muscle Protein Breakdown (MPB).
要大于肌蛋白分解(MPB)
And to trigger Muscle Protein Synthesis,
激发肌蛋白合成
you need 2 ingredients:
有两个要素:
resistance training and protein from your diet
抗阻训练和饮食摄入蛋白质
If your body doesn’t get enough protein from your diet,
若身体没有从饮食中摄入足量蛋白质
then it can’t trigger muscle protein synthesis effectively.
也就无从有效激发肌蛋白合成
And this is where the advice comes from
这就是为什么人们建议
to include protein in your diet
饮食要摄入蛋白质
especially if you’re doing a lot of resistance training.
尤其你常做抗阻训练的话
Most people living in high income countries
高收入国家的大部分居民
get enough protein from their diet
能从三餐摄取足量蛋白质
for normal body function.
来维持身体机能
But we know that protein needs are higher in those people
但我们知道 那些想要实现肌肥大的人群
who are deliberately trying to achieve muscle hypertrophy.
需要摄取更多的蛋白质
But does adding protein powder to your diet
但在饮食中加入蛋白粉
help you get better results from resistance training?
能帮你的抗阻训练更见成效吗
Well there have been so many studies done on the topic!
人们就这个话题进行了大量研究
If only there was a meta-analysis
要是有元分析
that put all the results together
能把所有结果汇总
so we can get the best answer possible.
直接得出结论就好了
Ah HAH! Found it!
啊哈 有了
Published in 2017 in the British Journal of Sports Medicine
英国运动医学杂志2017年
this is the largest review so far
刊登了迄今最全面的综述
on whether protein supplementation
它的课题是补充蛋白质
leads to gains in muscle mass and strength.
能否促进提升肌肉含量和力量
It combined the results of 49 randomised controlled trials.
文章汇总了49组随机对照试验的结果
In these trials, almost 2000 people
在试验中 近两千人
were put on a resistance training program.
参加了抗阻训练计划
In these people, the average protein intake even before supplementation
即使不算上补剂 人均蛋白摄入量
was approximately 1.4 grams of protein per kilogram per day,
也大致有1.4克/千克(体重)/每天
and this is already above the Recommended Dietary Allowance (RDA)
这已经高于推荐膳食供给量了
of 0.8 grams per kilogram per day.
也就是高于0.8克/千克/天
The experimental group received an additional protein supplements
实验组还额外摄入蛋白质补剂
of 36 gram per day on average,
平均每天36克
with almost half of the trials using whey protein.
实验组约有一半摄入乳清蛋白
The control group most commonly received a carbohydrate supplement
对照组通常大多摄入碳水化合物
to make sure that the total calories
以保证摄入的总热量
were the same as the experimental group.
和实验组一样
The average resistance program was 13 weeks long,
抗阻训练平均持续13周
with training sessions 3 times per week.
每周3个时段
On average each session had 7 exercises,
每个时段平均有7组训练
4 sets per exercise and 9 reps per set.
每组训练4套动作 每套9次
And the results?
结果怎么样呢
Well, protein supplementation improved strength, muscle size and Lean Body Mass (LBM).
补剂确实提高了力量 肌肉大小和瘦体重
So you aren’t wasting your money after all,
所以你总归没浪费钱
protein supplementation does lead to some benefit.
蛋白补充确实有某些好处
BUT WAIT. There’s a catch.
但等会儿 还有状况
First, there is a point where adding more protein
首先 蛋白质摄入超过某个量
doesn’t lead to more benefit.
效益就不再增加
The researchers found that the benefit of protein supplementation
研究表明蛋白补充的收益
plateaued after a total daily intake
在每日总摄入量达到
of 1.6 grams of protein per kilo per day.
1.6克/千克/天以后趋于平缓
For someone weighing 70 kilos,
如果体重按70公斤算
that would mean a total protein intake both from food and supplements
从食物和补剂获取的总蛋白摄入量
of 112 grams per day.
就是112克每天
And the second thing: even though protein supplementation did have a benefit,
其次 就算蛋白补剂确实有好处
it’s not as impressive as you might think.
好处也没你想的那么大
When it came to improvement in strength,
论及力量的提升
participants who didn’t use a protein supplement
不使用蛋白补剂的受试者
increased their 1 Rep Max (RM)
仅通过抗阻训练
by an average of 27 kilos
可重复最大力量
just through resistance training alone.
平均提高了27千克
Those who were given a protein supplement
使用蛋白补剂的受试者
had an additional benefit of 2.49 kilos.
另外提高了2.49千克
In other words, protein supplementation
换句话说 蛋白补剂
contributed an additional benefit of only 9%.
只额外贡献了9%
What does this mean?
什么意思呢
Well the researchers tell the story best:
研究人员说得明白:
“the practice of Resistance Exercise Training
“与添加膳食蛋白补剂相比
is a far more potent stimulus for increasing muscle strength
实际进行抗阻运动训练对增加肌肉力量
than the addition of dietary protein supplementation”.
有着更有效的刺激作用”
If you’re a professional athlete where every last bit of strength counts,
若你是每分力量都弥足珍贵的专业运动员
then yes absolutely optimise your protein intake.
那么当然绝对要优化你的蛋白摄入
For serious athletes,
对于正经运动员
this study recommends supplementing protein intake
这项研究建议蛋白补剂摄入量
to an upper limit of 2.2 grams per kilo per day
不超过2.2克/千克/天
to get the maximum possible benefit from protein supplementation.
才能最大化蛋白补剂的效用
But if you’re an average person like me
但若你和我一样
just trying to stay fit,
只想强身健体
then protein shakes will help you a bit,
蛋白奶昔是能帮你一点
but not as much as getting to the gym
但远不如去健身房
and actually doing the work.
实际操练
So the next time you see someone at the gym
如果下次有人在健身馆
drinking some protein,
喝蛋白奶昔
the real question is:
你其实该问问他:
hey bro, do you even lift?
嘿 哥们 举得动铁么你就?
In this video I’ve only looked at
这期视频前面讲的
the effect of protein supplementation on strength training.
只是蛋白补剂对力量训练的效用
There are some other reasons why people use protein shakes:
蛋白奶昔还有其它作用:
to boost protein intake
比如提高蛋白摄入时
without eating a lot more calories,
却不摄入更多热量
to suppress appetite
再比如抑制食欲
or to aid in recovery after cardio.
或者辅助有氧运动的恢复
If you’re interested in these topics, drop a comment below
对这些主题感兴趣的话 欢迎留言
and if you’re interested in getting specific advice
如果你想就你的具体情况和蛋白摄入
about your particular situation and protein intake,
得到针对性的建议
then I would suggest seeing a sports dietician.
我建议你找个运动营养师
A common concern about a high protein diet
对高蛋白饮食的一个普遍担忧是
is whether there are any negative effects on your health.
它对健康会不会有副作用
For example, could a high protein diet cause lead to worse acne,
比如 高蛋白饮食会不会恶化痤疮
hair loss or even cause kidney damage?
脱发 甚至引起肾损伤
In the next episode,
下一期节目
I’m going to look at the science behind these questions
我们会讨论这些问题背后的原理
so make sure you’re subscribed for that
所以记得点关注
and the video will be up there to your right
视频发布时
when it’s released.
会及时推送
Thanks for watching and I’ll see you at the next one.
感谢收看 咱们下期见

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视频概述

肌肉的形成机制是怎样的?促进肌蛋白合成有哪些要素?摄入蛋白粉(即蛋白奶昔)可以使抗阻训练更见成效吗?刊登于英国运动医学杂志的一篇期刊论文,对蛋白补充能否提升肌肉含量和力量的问题进行了研究。先上结论:研究表明对于普通健身人士,添加膳食蛋白补剂,与抗阻训练本身所能带来的肌肉增强的效果相比,有作用,但没有人们想的那么大作用。而且每日蛋白摄入超过一定量以后,其效果更是逐渐放缓。

听录译者

收集自网络

翻译译者

Hyaline

审核员

审核员VS

视频来源

https://www.youtube.com/watch?v=_MNFSIsx_f0

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