Ecco un bellissimo articolo a proposito del titolo.
Attendo commenti di NM o qualche altro super esperto.
"Why pain killers can stop muscle growth dead in its tracks..."
Over-the-counter pain killers (such as ibuprofen) are a popular
way to ease the pain and soreness that manifests itself 24-48
hours after a tough workout.
However, what most people don't realize is that high doses of
these pain killers can "blunt" the normal rise in protein
synthesis that occurs after exercise. In other words, while they
can control the pain, regular use of these pain killers could put
the brakes on muscle growth.
Protein synthesis is one important factor controlling the rate of
muscle growth. In simple terms, your muscles grow larger when
protein synthesis is greater than protein breakdown.
Think of your muscles like a bath. Water coming into the bath is
known as protein synthesis. Water leaving the bath is known as
protein breakdown. When there's more water coming into the bath
than there is going out, you'll end up with bigger muscles.
One of the ways that pain killers such as ibuprofen work is to
suppress the synthesis of substances known as prostaglandins.
However, these very same prostaglandins also have a profound
effect on muscle growth.
Some evidence linking prostaglandins to a reduced rate of protein
synthesis comes from a trial published in the Journal of Clinical
Endocrinology and Metabolism. A group of male subjects with an
average age of 25 were assigned to one of three groups. All
groups performed 10-14 sets of 10 eccentric repetitions for the
muscles on the front of the thigh.
* After completing the workout, group one received the maximal
over-the-counter dose of ibuprofen (1200 milligrams daily).
* Group two was given acetaminophen (4000 milligrams daily).
* The third group received a placebo (a "dummy" supplement) that
contained no active ingredients.
When muscle samples were analyzed 24 hours after exercise, levels of a prostaglandin called PGF2 increased by an average of 77% in the group using the placebo. This represents the normal responseto exercise. However, PGF2 levels dropped by 1% and 14% in the ibuprofen and acetaminophen groups respectively.
Of course, this was only a short-term study. The extent to which
the prolonged use of pain killers affects muscle growth over a
period of several weeks or months is open to debate. However,
while the occasional use of pain killers isn't likely to cause a
problem, they're certainly not something you should use too
often.
If you do want to avoid feeling sore after exercise, the best way
is simply to ease your way into a new training program gradually.
Even stretching, commonly recommended as a way to reduce
delayed-onset muscle soreness (also known as DOMS) has very
little effect on the pain and soreness you feel after exercise.
Attendo commenti di NM o qualche altro super esperto.
"Why pain killers can stop muscle growth dead in its tracks..."
Over-the-counter pain killers (such as ibuprofen) are a popular
way to ease the pain and soreness that manifests itself 24-48
hours after a tough workout.
However, what most people don't realize is that high doses of
these pain killers can "blunt" the normal rise in protein
synthesis that occurs after exercise. In other words, while they
can control the pain, regular use of these pain killers could put
the brakes on muscle growth.
Protein synthesis is one important factor controlling the rate of
muscle growth. In simple terms, your muscles grow larger when
protein synthesis is greater than protein breakdown.
Think of your muscles like a bath. Water coming into the bath is
known as protein synthesis. Water leaving the bath is known as
protein breakdown. When there's more water coming into the bath
than there is going out, you'll end up with bigger muscles.
One of the ways that pain killers such as ibuprofen work is to
suppress the synthesis of substances known as prostaglandins.
However, these very same prostaglandins also have a profound
effect on muscle growth.
Some evidence linking prostaglandins to a reduced rate of protein
synthesis comes from a trial published in the Journal of Clinical
Endocrinology and Metabolism. A group of male subjects with an
average age of 25 were assigned to one of three groups. All
groups performed 10-14 sets of 10 eccentric repetitions for the
muscles on the front of the thigh.
* After completing the workout, group one received the maximal
over-the-counter dose of ibuprofen (1200 milligrams daily).
* Group two was given acetaminophen (4000 milligrams daily).
* The third group received a placebo (a "dummy" supplement) that
contained no active ingredients.
When muscle samples were analyzed 24 hours after exercise, levels of a prostaglandin called PGF2 increased by an average of 77% in the group using the placebo. This represents the normal responseto exercise. However, PGF2 levels dropped by 1% and 14% in the ibuprofen and acetaminophen groups respectively.
Of course, this was only a short-term study. The extent to which
the prolonged use of pain killers affects muscle growth over a
period of several weeks or months is open to debate. However,
while the occasional use of pain killers isn't likely to cause a
problem, they're certainly not something you should use too
often.
If you do want to avoid feeling sore after exercise, the best way
is simply to ease your way into a new training program gradually.
Even stretching, commonly recommended as a way to reduce
delayed-onset muscle soreness (also known as DOMS) has very
little effect on the pain and soreness you feel after exercise.
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