健身增肌的原理是什么？

前 言

现代健身活动文化鼓舞人们崇尚多关节，少碳水化合物，崇尚线条分野的皮肤形态和线条，那意味着安康、强壮、力量、诱惑力和病态。

图1：力训研究所女成员

对增肌的根本原理，绝多对折健身活动发烧友练了那辈子，增肌增了那辈子，都是莫明其妙的，许多健身活动写手/科学普及者也是敬而远之。

听他们讲增肌的根本原理，一会儿“适应才能增粗”，一会儿“失往平衡后皮夏涅恢复”，一会儿“关节没有法子不能不生长”，让人觉得捉急，即便那不包罗任何数据量，跟没说那样。

要把根本原理讲透，那就比力冗杂了。要害字：卵白量造备、机械冲击力、细胞量信号、DNAmRNA。

一、多半健身活动者对卵白量存在误会

多半说健身活动者都认为，他们食下往的卵白量做为原料，来构成他们的关节，那显然不合错误，即便那混为一谈了“卵白量”和“胺基酸”。他们修建皮肤，用的是胺基酸，并不是卵白量。

卵白量由大量的胺基酸和键构成，是内部构造比力冗杂的核酸化学物量[1]。他们举两个具备目的性的规范。第一个，人体血红素（图2）。

图2-1

第三个规范，某些原核有机体内的RNA卵白量。

图2-2图2-3

各人能够窥见，卵白量具备极为冗杂的内部构造，他们底子不成能将间接利用内部构造如斯冗杂的核酸化学物量来修建他们的皮肤，他们得先把卵白量吸取、分拆。

在吸取和分拆的过程中，人操纵各类淀粉酶，如脂量[2][3][4][5]、肠卵白量酶[6][7][8][9]等，把食物中的卵白量降解[10][11][12]成为最根本单元——胺基酸[13][14][15]、或多个胺基酸构成的短肽[16][17][18]，接着才气用它们用来修建他们的皮肤。

二、增肌，事实Lavardac那儿？

许多健身活动者都能答复：增的是骨骼肌。

接着呢？没了。

绝多对折人都晓得“增粗骨骼肌”、增加关节中的卵白量造备，但骨骼肌是若何变长的，卵白量造备事实在骨骼肌的那儿，却想欠亨。

对他们来说，起首要弄清楚骨骼肌的内部构造，骨骼肌中的卵白量扩增到了那儿。在一般人的知觉中，细胞量可能将像个球那样，颜值，中间是细胞量核。

图3：细胞量

但骨骼肌（骨骼肌就是骨骼肌）并不是个棒状的构成，而是像笔挺铁管那样。骨骼肌外表是细胞量膜，里面次要有更多更细的“铁管”：埃蒙县，它外面包覆着文艳，细胞量里还有实核细胞、细胞量核等等。

图4：关节内部构造

他们的关节之所以可以收缩，次要是即便骨骼肌内的埃蒙县，它的内部含有更多更细的“肌丝”：粗肌丝、细肌丝[5,6]。

关节收缩时，在神经系统释放的生物电的 *** 下[19][20][21][22]，粗细肌丝之间的“锁”被翻开[23][24][25][26][27]，ATP氧化释放能量，带动粗/细肌丝彼此“滑行”，关节缩短，完成收缩[28][29]。

肌动卵白量[30][31][32]构成他们骨骼肌中的细肌丝，肌球卵白量[33][34][35][36]构成粗肌丝。例如人心肌中的肌球卵白量复合物：

图5：人心肌中肌球卵白量复合物

如今各人应该大白了，所谓增肌，次要增的是埃蒙县上的粗、细肌丝上的卵白量。

三、埃蒙县内的卵白量是怎么来的？

许多人简单的认为，骨骼肌中的卵白量不就是食下往的卵白量合成成胺基酸构成的。那个说法没错，但几乎就是废话，即便胺基酸是若何构成卵白量，那才是要害。

与绝多对折人想象的区别，现实上，卵白量的品种十分多[37][38][39][40]。多到什么水平呢？原核生物一个细胞量内的卵白量，就多达几万种。

卵白量的内部构造比力冗杂[41][42][43]，在空间中显现立体的几何形态[44][45]，具备多层的扭曲和折叠性状[46][47][48][49][50]；只要略微有一点变革，它的功用、特征和不变性就可能将发作变革[51][52][53]。

图6：胰岛素降解酶图7：IGF-1受体与胰岛素复合物图8：亚硝酸盐复原酶图9：谷氨酸脱氢酶图10：E3毗连酶泛素

卵白量的内部构造比力冗杂，当然也包罗他们的关节。人关节里的卵白量是大量胺基酸构成的生物核酸化学物量[54][55][56][57]，人关节的肌球卵白量（及其连系物）在仪器的目光下看上往长如许。

图11：人肌球卵白量复合物图12：人肌球卵白量复合物图13：人肌球卵白量复合物

因为人体关节中的卵白量内部构造如斯冗杂，那么很显然，大量的胺基酸绝不成能将凭白无故的、在没有“指引”的前提下，就能依据某种预先设置好的体例来修建如斯冗杂的核酸卵白量。

那就像你有大量的砖石，但是用砖石造造建筑，需要想象图，并并不是把砖石胡乱堆在一路就是建筑了。胺基酸构成卵白量也是那样的事理。毫无疑问，有什么工具在引导它们。

谜底是mRNA。mRNA似乎一条链子，上面预留了区别类型的胺基酸的连系区（密码子）。皮肤把大量的胺基酸运输过来，每个胺基酸能够对号进座，“组拆”到那条链子上。

图14：mRNA

当然，光是组拆还远远不敷。组拆好了以后，那只是构成了卵白量的雏形罢了，卵白量有四级空间内部构造，从宏不雅上看，是多重折叠的。例如人体血红素，3D看是如许：

图15：人体血红素

但是，人体血红素，若是用图形暗示，在教科书上，是如许的：

图16：人体血红素

仅仅胺基酸“组拆”到mRNA上还不敷，还有折叠[58][59][60][61]、润色[62][63][64][65]、转运[66][67]等许多工做要做；他们把mRNA酿成卵白量（的雏形）那一步，喊做翻译[68][69][70][71][72]。

那mRNA哪来的呢？是DNA以它本身为模板，复造出来的（单螺旋内部构造）。那一部喊做mRNA[73][74][75][76]；从DNA到卵白量，宏不雅上次要是mRNA和翻译那两步。

图17：DNA的表达

每种卵白量都有对应的DNA。

若是他们把卵白量视为产物，那么DNA就是想象图，卵白量是依据DNA造出来的[77][78][79][80][81][82][83]。好比他们运输氧气的血红素[84][85]就是生物操纵DNA编码出来的[86]，人体内无限多种的卵白量、酶、皮肤内部构造，都是如斯。

他们的每个细胞量不竭凋亡，新的细胞量不竭产生，那个产生过程，都是DNA表达的成果。他们也能够说，新陈代谢是依靠DNA来停止的，DNA是生命活动的中心。

图18：DNA——活动的中心四、练习： *** DNA表达

他们在前面说了，他们的关节中的卵白量（肌动卵白量/肌球卵白量等）是大量胺基酸以特定体例摆列组合而成的。胺基酸的摆列组合，依靠mRNA；mRNA是DNA复造的产品。

所以，卵白量的“造造”过程，最次要是两部：DNAmRNA为mRNA，mRNA翻译为卵白量。

从DNA到卵白量，那也喊基因的表达。

那为什么DNA会起头mRNA？谜底是，有什么工具 *** 了它。好比练习，一种施加在骨骼肌上的机械外力，也喊机械冲击力。张，看文生义，把骨骼肌往两边张开、拉开、扯开。

例如在哑铃弯举中，重力感化于哑铃，哑铃把骨骼肌往下“扯”，他们本身的骨骼支持，把骨骼肌往上拉，则构成了一个往两边张开的力。

图19：机械冲击力

机械冲击力为什么能 *** DNA表达[87][88][89]（mRNA）呢？即便他们有大量的生物感慨感染器，能把外力信号，改变为细胞量内的生物信号，那些信号不断传递到DNA上， *** 了DNA的mRNA，于是他们得到了骨骼肌内的卵白量。

图20：机械 *** 与细胞量信号

关节上能感知机械冲击力的生物传感器有哪些呢？

例如肋节[90][91][92]，它将骨骼肌膜与埃蒙县、细胞量外基量毗连起来，加强骨骼肌膜的不变性和强度，还能感慨感染、侦测到施加于及细胞量的外力（例如他们所说的机械冲击力），将其传导到骨骼肌内部，转化为生物信号[16,17]；

71整合素[93][94]也是一种横跨细胞量膜的受体，它一方面给予毗连感化[95]，一方面将机械信号从细胞量别传递到细胞量内。还有磷脂酸（PA）、FAK—粘着斑激酶等也参与机械冲击力转化为细胞量信号的传导传导，就不多说了。

图21：生物传感器五、练习是若何 *** DNA表达的？谜底是细胞量信号

生物感慨感染器将细胞量信号传递到细胞量内，引发一系列细胞量信号事务。此中最出名、最核心的细胞量信号事务，也被称为PI3K/Akt/mTOR途径[96][97][98][99][100]。还有一些此外相对次要的途径（如ERK），碍于篇幅，他们就不在那里说了。

图22：增肌的核心—mTOR途径

mTOR是他们细胞量内一种由2549个胺基酸构成的大卵白量[101]，——它既是卵白量，也阐扬信号感化。

mTOR全称“哺乳动物雷帕霉素靶卵白量”，是哺乳动物调理细胞量生长、代谢、卵白量造备等要害心理过程中的重要卵白量[102]。mTOR现实上以mTORC1（复合物1）和mTORC2（复合物2）的形式在人体内存在[103]。

图23：mTORC1

MTORC1次要通过S6K1和eIF4E的磷酸化，来引发DNA表达，促进卵白量造备[104]。此外，S6k1也进取mRNA的翻译效率[105]。

对健身活动者来说，最典型的激活mTORC1的因素，当然是练习。

练习 *** （机械冲击力）可激活mTORC1，使其磷酸化[106][107][108][109][110][111]；在mTOR的下流，S6激酶[112][113][114]和eIF4E（原核生物起始因子4E）[115][116]随之也被磷酸化（红色方框）。

图24：机械冲击力传递到DNA，引发DNA表达

磷酸化是天然界一种十分遍及的、对卵白量停止化学润色的过程[117]。卵白量磷酸化有效地增加了其冗杂性，远远超越了基因组所付与的多样性[118]。

在磷酸激酶的感化下，生物将磷酸基团加在卵白量或卵白量类中间产品上，从而将卵白量磷酸化（或者往磷酸化）。经化学润色后的卵白量，功用/生物活性会显著区别。

目前已知的磷酸激酶多大500多种，可针对超越20000种卵白量上的25000个点位停止磷酸化[119][120][121][122]；磷酸化决定了在一般/病理形态下有机体对 *** 的反响[123]。

S6k1是DNAmRNA因子[124]，名至实回。S6k1被激活后，接下来RNA卵白量6被磷酸化，从而增加了RNA卵白量与5‘端寡核苷酸(5’-top)mRNA的亲和力，引起了DNAmRNA[125][126][127]，增加卵白量造备[128][129][130][131]。

图25：S6k1

反过来，若是卵白量摄进不敷，胺基酸/原料不敷，则能够招致RNA卵白量6的“往磷酸化”[132]。已知的诱导卵白量往磷酸化的酶超越150种[119]。

研究发现，S6k它的磷酸化程度与增肌之间，存在极强的正相关性，r=0.998。下图纵轴是关节增加的幅度，横轴是s6k磷酸化程度，用俗话来说，它们几乎成反比。

图26：S6k磷酸化与增肌六、能激活mTOR途径的，不行有练习

市道上有一种典型的错误概念，认为练习才气增肌，好比下面图上的那种：

图27：错误概念

留意，图中有2个错误：

错误1：认为增肌的根本原理是损伤修复。那个错误他们在前面已经解析过了，增肌的次要根本原理是DNA表达而并不是损伤。民间认为损伤增肌，次要是即便损伤是来自于练习，练习能激发DNA表达。

错误2：认为练习是增肌的前提。那也是错的，除了练习，营养[133][134][135][136][137][138][139][140][141]和激素也都能激发DNA表达，即便他们的分子途径是高度类似的，根本原理也不异：都是是通过 *** DNA的表达，来得到更多的肌卵白量。

当然，它们的效果水平区别，那或许是即便三者招致的mTOR磷酸化水平不那样。

图28

他们关节中的卵白量就是那么来的：从激活细胞量膜上的受体起头，一个个卵白量/酶依次被激活，最初激活DNAmRNA，接着mRNA翻译为卵白量。

许多人很难承担“只打药不练就能够长关节”，若是他们晓得“只食卵白量粉不练习也能长关节”，估量就更无法承担了。但那是客不雅事实，不以他们的主不雅意志为转移。

Liu等人在《临床内排泄与代谢杂志》上颁发的了一项以10名安康年轻酬劳对象的研究，对他们打针胺基酸，视察他们骨骼肌内的变革（图30），灰柱“AA”是打针胺基酸后，白色是打针前。纵轴是磷酸化程度。

图30

胺基酸打针，招致p70S6K和eIF4E磷酸化，进而增加了RNA卵白量S6的磷酸化。S6被磷酸化后，促进了一些在卵白量造备中起重要感化的RNA卵白量的造备。

那些，也就证了然胺基酸打针或摄进能磷酸化4E-BP1、eIF4E、S6，进而引发卵白量造备：换句话说，单纯的食卵白量不运动，也会多几少长一些关节。

除了饮食/营养/练习三者，他们还列举了第四种 *** 影响mRNA因子磷酸化的要素：光。

证据表白，光通过 *** SCN（视穿插上核）来影响ERK、或mTOR途径的下流因子S6核糖激酶的磷酸化。详尽的，在他们之前的文章中有过论述。

保举阅读

肉崽：有哪些是你健身活动久了晓得的事？

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