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肌肉酸痛现象在学生运动员中非常普遍,大强度训练后,几乎所有运动员都会出现肌肉酸痛。一般来说,运动引起的肌肉酸痛可以分为急性和慢性两种。急性酸痛是指肌肉在运动中或运动结束后的一段相当短的时间内发生疼痛。急性酸痛的发生与肌肉用力时形成血流中断有关,由于缺血使得代谢产物无法清除,而堆积在肌肉中,进而刺激到痛觉感受器。急性肌肉酸痛在停止运动后的一分钟左右即完全恢复。慢性肌肉酸痛往往发生在训练后的24～48小时之间,我们称此为延迟性肌肉酸痛。相比之下,延迟性肌肉酸痛恢复起来更为困难,带来的危害也更大。如果不加注意,肌肉酸痛长期积累,容易引起肌肉的慢性损伤。在此,笔者主要谈谈慢性肌肉酸痛发生的原因和相应的运动营养对策。
Muscle aches are common among student athletes, and after intensive training practically all athletes suffer from muscle aches. In general, exercise-induced muscle aches can be divided into acute and chronic two. Acute pain refers to the pain that occurs during a relatively short period of time after exercise or during exercise. The occurrence of acute pain associated with the formation of blood pressure interrupted muscle strength, due to ischemia makes the metabolites can not be cleared, but piled up in the muscle, thereby stimulating the pain sensory receptors. Acute muscle ache completely recovered within about a minute after stopping the exercise. Chronic muscle aches often occur between 24 and 48 hours after training, which we call delayed muscle soreness. In contrast, delayed muscle soreness is more difficult to recover and more harmful. If you do not pay attention, long-term accumulation of muscle soreness, easy to cause chronic muscle damage. Here, I mainly talk about the causes of chronic muscle soreness and the corresponding sports nutrition measures.