Essentials: Build Muscle Size, Increase Strength & Improve Recovery

Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

欢迎来到 Huberman Lab Essentials，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

This podcast is separate from my teaching and research roles at Stanford.

这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero cost to consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是向公众提供有关科学和科学相关工具的零成本消费者信息。

Today, I want to talk about something that is vitally important for not just athletic performance, but for your entire life and indeed for your longevity, and that's muscle.

今天，我想谈谈一些不仅对运动表现，而且对你的一生，甚至对你的长寿都至关重要的事情，那就是肌肉。

And one of the things that's exquisite and fantastic about the human brain is that it can direct all sorts of different kinds of movement, different speeds of movement, movement of different durations.

人脑的奇妙之处之一是它可以指挥各种不同类型的运动、不同的运动速度、不同持续时间的运动。

All of that is governed by the relationship between the nervous system, neurons, and their connections to muscle.

所有这些都受到神经系统、神经元及其与肌肉的连接之间的关系的控制。

So today, as always, we're going to talk a little bit of mechanism.

所以今天，一如既往，我们将讨论一些机制。

I'm going to explain how neurons control muscle.

我将解释神经元如何控制肌肉。

We will touch on some nutritional themes and how that relates to muscle, in particular, a specific amino acid that if it's available in your bloodstream frequently enough and at sufficient levels, can help you build and improve the quality of muscle.

我们将讨论一些营养主题以及它与肌肉的关系，特别是一种特定的氨基酸，如果它在您的血液中足够频繁且含量充足，可以帮助您增强和提高肌肉质量。

We are also going to talk about recovery.

我们还将讨论恢复。

That's when muscle grows, that's when muscle gets more flexible.

那是肌肉生长的时候，也是肌肉变得更加灵活的时候。

None of that actually happens during training.

这些在训练期间实际上都没有发生。

It happens after training.

它发生在训练之后。

Most people, when they hear the word muscle, they just think about strength.

大多数人，当他们听到肌肉这个词时，他们只想到力量。

But of course, muscles are involved in everything that we do.

当然，我们所做的一切都与肌肉有关。

They are involved in speaking.

他们参与演讲。

They are involved in sitting and standing up.

他们参与坐和站。

They are involved in lifting objects, including ourselves.

他们参与举起物体，包括我们自己。

They are absolutely essential for maintaining how we breathe.

它们对于维持我们的呼吸方式绝对必要。

They are absolutely essential for ambulation, for moving, and for skills of any kind.

它们对于行走、移动和任何类型的技能都是绝对必要的。

So when we think about muscle, we don't just want to think about muscle, the meat that is muscle, but what controls that muscle.

因此，当我们考虑肌肉时，我们不仅仅要考虑肌肉，即肌肉，还要考虑控制肌肉的因素。

And no surprise, what controls muscle is the nervous system.

毫不奇怪，控制肌肉的是神经系统。

The nervous system does that through three main nodes of control.

神经系统通过三个主要控制节点来实现这一点。

Basically, we have upper motor neurons in our motor cortex, so those are in our skull, and those are involved in deliberate movement.

基本上，我们的运动皮层中有上运动神经元，所以这些神经元位于我们的头骨中，并且参与有意的运动。

Those upper motor neurons send signals down to my spinal cord, where there are two categories of neurons.

这些上运动神经元将信号向下发送到我的脊髓，那里有两类神经元。

One are the lower motor neurons, and those lower motor neurons send little wires that we call axons out to our muscles and cause those muscles to contract.

其中之一是下运动神经元，这些下运动神经元将我们称之为轴突的小电线发送到我们的肌肉，导致这些肌肉收缩。

They do that by dumping chemicals onto the muscle.

他们通过将化学物质倾倒到肌肉上来做到这一点。

In fact, the chemical is acetylcholine.

事实上，这种化学物质就是乙酰胆碱。

Now, there's another category of neurons in the spinal cord called central pattern generators, or CPGs, and those are involved in rhythmic movements.

现在，脊髓中还有另一类神经元，称为中枢模式发生器（CPG），它们参与有节奏的运动。

Anytime we're walking or doing something where we don't have to think about it to do it deliberately, it's just happening reflexively, that's central pattern generators and motor neurons.

每当我们走路或做某事时，我们不需要思考就可以刻意去做，它只是条件反射地发生，这就是中枢模式生成器和运动神经元。

Anytime we're doing something deliberately, the top-down control, as we call it, from the upper motor neurons comes in and takes control of that system.

每当我们有意做某事时，我们所说的来自上运动神经元的自上而下的控制就会介入并控制该系统。

So it's really simple.

所以这真的很简单。

You've only got three ingredients.

你只有三种成分。

You've got the upper motor neurons, the lower motor neurons, and for rhythmic movements that are reflexive, you've also got the central pattern generators.

你有上运动神经元、下运动神经元，对于反射性的节律运动，你还有中枢模式发生器。

I'd like to take a quick break and acknowledge our sponsor, Eight Sleep.

我想稍微休息一下，并向我们的赞助商“八睡”表示感谢。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

Now, I've spoken before on this podcast about the critical need for us to get adequate amounts of quality sleep each and every night.

现在，我之前在这个播客上谈到过我们迫切需要每晚获得充足的优质睡眠。

Now, one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct, and that's because in order to fall and stay deeply asleep, your body temperature actually has to drop about one to three degrees.

现在，确保一夜好眠的最佳方法之一是确保睡眠环境的温度正确，这是因为为了入睡并保持深度睡眠，您的体温实际上必须下降约一到三度。

And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.

为了醒来时感觉神清气爽、精力充沛，您的体温实际上必须升高约一到三度。

Eight Sleep automatically regulates the temperature of your bed throughout the night according to your unique needs.

八睡眠会根据您的独特需求自动调节整个晚上的床温。

Now, I find that extremely useful because I like to make the bed really cool at the beginning of the night, even colder in the middle of the night, and warm as I wake up.

现在，我发现这非常有用，因为我喜欢让床在半夜变得非常凉爽，在半夜变得更冷，而在我醒来时变得温暖。

That's what gives me the most slow-wave sleep and rapid eye movement sleep.

这就是给我最慢波睡眠和快速动眼睡眠的原因。

And I know that because Eight Sleep has a great sleep tracker that tells me how well I've slept and the types of sleep that I'm getting throughout the night.

我知道这一点，因为八睡眠有一个很棒的睡眠追踪器，它可以告诉我我的睡眠质量以及我整晚的睡眠类型。

Their latest model, the Pod 4 Ultra, also has snoring detection that will automatically lift your head a few degrees in order to improve your airflow and stop you from snoring.

他们的最新型号 Pod 4 Ultra 还具有打鼾检测功能，可以自动将您的头部抬起几度，以改善气流并阻止您打鼾。

If you decide to try Eight Sleep, you have 30 days to try it at home, and you can return it if you don't like it, no questions asked.

如果您决定尝试八睡眠，您有 30 天的时间在家试用，如果您不喜欢，可以无条件退货。

But I'm sure that you'll love it.

但我确信您会喜欢它。

Go to eightsleep.com/huberman to save up to $350 off your Pod 4 Ultra.

前往八睡眠.com/huberman 购买 Pod 4 Ultra 最高可节省 350 美元。

Eight Sleep ships to many countries worldwide, including Mexico and the UAE.

八号睡眠船运往世界各地的许多国家，包括墨西哥和阿联酋。

Again, that's eightsleep.com/huberman to save up to $350 off your Pod 4 Ultra.

再次强调，访问八sleep.com/huberman，您的 Pod 4 Ultra 最高可节省 350 美元。

Today's episode is also brought to us by LMNT.

今天的节目也是LMNT给我们带来的。

LMNT is an electrolyte drink that has everything you need, but nothing you don't.

LMNT 是一种电解质饮料，拥有您所需的一切，但没有您不需要的。

That means the electrolytes, sodium, magnesium, and potassium, all in the correct ratios, but no sugar.

这意味着电解质、钠、镁和钾的比例都正确，但不含糖。

Proper hydration is critical for optimal brain and body function.

适当的水合作用对于大脑和身体的最佳功能至关重要。

Even a slight degree of dehydration can diminish cognitive and physical performance.

即使是轻微程度的脱水也会降低认知和身体表现。

It's also important that you get adequate electrolytes.

获得充足的电解质也很重要。

The electrolytes, sodium, magnesium, and potassium, are vital for the functioning of all the cells in your body, especially your neurons or your nerve cells.

电解质（钠、镁和钾）对于体内所有细胞（尤其是神经元或神经细胞）的功能至关重要。

Drinking LMNT dissolved in water makes it extremely easy to ensure that you're getting adequate hydration and adequate electrolytes.

饮用溶解在水中的 LMNT 可以非常轻松地确保您获得足够的水分和电解质。

To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of LMNT in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning.

为了确保我获得适量的水合作用和电解质，当我早上醒来时，我将一包 LMNT 溶解在大约 16 至 32 盎司的水中，并且我基本上早上第一件事就是喝它。

I also drink LMNT dissolved in water during any kind of physical exercise that I'm doing.

在进行任何体育锻炼时，我也会饮用溶解在水中的 LMNT。

They have a bunch of different great-tasting flavors of LMNT.

他们有多种不同口味的 LMNT。

They have watermelon, citrus, et cetera.

他们有西瓜、柑橘等。

Frankly, I love them all.

坦白说，我爱他们所有人。

If you'd like to try LMNT, you can go to drinklmnt.com/huberman to claim an LMNT sample pack with the purchase of any LMNT drink mix.

如果您想尝试 LMNT，可以访问 Drinklmnt.com/huberman，购买任何 LMNT 混合饮料即可领取 LMNT 样品包。

Again, that's drinklmnt.com/huberman to claim a free sample pack.

再次强调，请访问 Drinklmnt.com/huberman 索取免费样品包。

I'd now like to shift our attention to how to use specific aspects of muscular contraction to improve muscle hypertrophy, muscle growth, as well as improving muscle strength.

我现在想把我们的注意力转移到如何利用肌肉收缩的特定方面来改善肌肉肥大、肌肉生长以及提高肌肉力量。

There are a lot of reasons to want to get stronger, and I should just mention that it's not always the case that getting stronger involves muscles getting bigger.

想要变得更强的理由有很多，我只想提一下，变得更强并不总是意味着肌肉变大。

There are ways for muscles to get stronger without getting bigger.

有一些方法可以让肌肉变得更强壮而不变得更大。

However, increasing the size of a muscle almost inevitably increases the strength of that muscle, at least to some degree.

然而，增加肌肉的大小几乎不可避免地会增加该肌肉的力量，至少在某种程度上是这样。

Reasons why most everyone should want to get their muscles stronger is that muscles are generally getting progressively weaker across the lifespan.

大多数人都希望增强肌肉的原因是，在整个生命周期中，肌肉通常会逐渐变弱。

So when I say getting stronger, it's not necessarily about being able to move increasing amounts of weight in the gym, but rather to offset some of the normal decline in strength and posture and the ability to generate a large range of movement safely that occurs as we age.

因此，当我说变得更强壮时，并不一定是指能够在健身房中移动越来越多的重量，而是抵消随着年龄的增长而出现的力量和姿势的正常下降以及安全地进行大范围运动的能力。

So there's an important principle of muscle physiology called the Henneman size principle, and the Henneman size principle essentially says that we recruit what are called motor units.

因此，肌肉生理学中有一个重要的原理，称为亨尼曼尺寸原理，亨尼曼尺寸原理本质上是说我们招募所谓的运动单位。

Motor units are just the connections between nerve and muscle in a pattern that staircases from low threshold to high threshold.

运动单位只是神经和肌肉之间的连接，其模式从低阈值上升到高阈值。

What this means is when you pick up something that is light, you're going to use the minimum amount of nerve to muscle energy in order to move that thing.

这意味着当你拿起轻的东西时，你将使用最少量的神经肌肉能量来移动该东西。

Likewise, when you pick up an object that's heavy, you're going to use the minimum amount of nerve to muscle connectivity and energy in order to move that object.

同样，当你拿起一个很重的物体时，你将使用最少量的神经肌肉连接和能量来移动该物体。

So it's basically a conservation of energy principle.

所以这基本上是能量守恒定律。

Now, if you continue to exert effort of movement, what will happen is you will tend to recruit more and more motor units with time.

现在，如果你继续努力运动，随着时间的推移，你会倾向于招募越来越多的运动单位。

As you recruit more and more of these motor units, these connections between these lower motor neurons and muscle, that's when you start to get changes in the muscle.

当你招募越来越多的运动单位、这些下运动神经元和肌肉之间的连接时，你的肌肉就会开始发生变化。

That's when you open the gate for the potential for the muscles to get stronger and to get larger.

那时你就打开了肌肉变得更强、更大的潜力之门。

And so the way this process works has been badly misunderstood in the kind of online literature of weight training and bodybuilding and even in sports physiology.

因此，这个过程的运作方式在重量训练和健美的在线文献中，甚至在运动生理学中，都被严重误解了。

The Henneman size principle is kind of a foundational principle within muscle physiology, but many people have come to interpret it by saying that the way to recruit high-threshold motor units, the ones that are hard to get to, is to just use heavy weights.

亨尼曼尺寸原则是肌肉生理学中的一项基本原则，但许多人对此的解释是，招募难以达到的高阈值运动单位的方法就是使用大重量。

And that's actually not the case.

但事实并非如此。

As we'll talk about, the research supports that weights in a very large range of sort of percentage of your maximum, anywhere from 30% to 80%, so weights that are not very light but are moderately light to heavy can cause changes in the connections between nerve and muscle that lead to muscle strength and muscle hypertrophy.

正如我们将要讨论的，研究支持体重的最大百分比范围非常大，从 30% 到 80%，因此不是很轻但适度轻到重的重量可能会导致神经和肌肉之间的连接发生变化，从而导致肌肉力量和肌肉肥大。

Put differently, heavy weights can help build muscle and strength, but they are not required.

换句话说，大重量可以帮助增强肌肉和力量，但这不是必需的。

What one has to do is adhere to a certain number of parameters, just a couple of key variables that I'll spell out for you.

人们所要做的就是遵守一定数量的参数，只是我将为您详细说明的几个关键变量。

And if you do that, you can greatly increase muscle hypertrophy, muscle size, and/or muscle strength if that's what you want to do.

如果你这样做，你可以大大增加肌肉肥大、肌肉大小和/或肌肉力量（如果这是你想做的）。

And you don't necessarily have to use heavy weights in order to do that.

而且你不一定非要使用大重量才能做到这一点。

Now I'm sure the power lifters and the people that like to move heavy weights around will say, "No, if you want to get strong, you absolutely have to lift heavy weights." And that might be true if you want to get very strong, but for most people who are interested in supporting their muscular such that they offset any age-related decline in strength or in increasing hypertrophy and strength to some degree, there really isn't a need to use the heaviest weights possible in order to build strength and muscle.

现在我确信举重运动员和喜欢举重的人会说：“不，如果你想变得强壮，你绝对必须举起重物。”如果你想变得非常强壮，这可能是正确的，但对于大多数有兴趣支持肌肉以抵消与年龄相关的力量下降或在一定程度上增加肥大和力量的人来说，实际上没有必要使用尽可能重的重量来增强力量和肌肉。

So there are three major stimuli for changing the way that muscle works and making muscles stronger, larger, or better in some way.

因此，存在三种主要刺激可以改变肌肉的工作方式，使肌肉在某种程度上变得更强、更大或更好。

And those are stress, tension, and damage.

这些就是压力、紧张和伤害。

Those three things don't necessarily all have to be present, but stress of some kind has to exist.

这三件事不一定都必须存在，但某种压力必须存在。

So this is very reminiscent of neuroplasticity in the brain.

所以这很容易让人想起大脑的神经可塑性。

There is a good predictor of how well or how efficient you will be in building the strength and/or, if you like, the size of a given muscle.

有一个很好的预测器可以预测您在增强力量和/或（如果您愿意）特定肌肉的大小方面的效果或效率。

And it has everything to do with those upper motor neurons that are involved in deliberate control of muscle.

它与参与肌肉有意控制的上运动神经元密切相关。

You can actually do this test right now.

您现在就可以实际进行此测试。

You can just kind of march across your body mentally and see whether or not you can independently contract any or all of your muscles.

你可以在精神上跨过你的身体，看看你是否可以独立收缩你的任何或全部肌肉。

Because everything about muscle hypertrophy, about stimulating muscle growth, is about generating isolated contractions, about challenging specific muscles in a very unnatural way.

因为关于肌肉肥大、关于刺激肌肉生长的一切都是关于产生孤立的收缩，关于以非常不自然的方式挑战特定的肌肉。

Whereas with strength, it's about using musculature as a system, moving weights, moving resistance, moving the body.

而力量则是将肌肉组织作为一个系统，移动重量，移动阻力，移动身体。

The specific goal of hypertrophy is to isolate specific nerve-to-muscle pathways so that you stimulate the chemical and signaling transduction events in muscles so that those muscles respond by getting larger.

肥大的具体目标是隔离特定的神经到肌肉通路，以便刺激肌肉中的化学和信号转导事件，从而使这些肌肉通过变大来做出反应。

So there's a critical distinction in terms of getting stronger versus trying to get muscles to be larger, hypertrophy per se, and it has to do with how much you isolate those muscles.

因此，在变得更强和试图让肌肉变得更大、肥大本身方面存在着一个关键的区别，这与你隔离这些肌肉的程度有关。

So you can nest this as a principle for yourself, which is if you want to get stronger, it's really about moving progressively greater loads or increasing the amount of weight that you move.

因此，您可以将其作为自己的一条原则，即如果您想变得更强壮，那么实际上就是逐渐移动更大的负荷或增加移动的重量。

Whereas if you're specifically interested in generating hypertrophy, it's all about trying to generate those really hard, almost painful, localized contractions of muscle.

然而，如果你对产生肌肉肥大特别感兴趣，那就需要尝试产生那些非常困难、几乎痛苦的局部肌肉收缩。

If ever there was an area of practical science that was very confused, very controversial, and almost combative at times, it would be this issue of how best to train.

如果说实用科学中有一个领域是非常混乱、非常有争议、有时甚至几乎是好斗的，那就是如何最好地训练这个问题。

I suppose the only thing that's even more barbed wire of a conversation than that is how best to eat for health.

我想唯一比这更刺耳的谈话就是如何最好地饮食以保持健康。

Those seem to be the two most common areas of online battle.

这似乎是在线战斗中最常见的两个领域。

What's very clear now from all the literature is that Once you know roughly your one repetition maximum, the maximum amount of weight that you can perform an exercise with for one repetition in good form, full range of motion, that it's very clear that moving weights or using bands or using body weight, for instance, in the 30% to 80% of one rep maximum, that is going to be the most beneficial range in terms of muscle hypertrophy and strength, so muscle growth and strength.

现在从所有的文献中都可以清楚地看出，一旦你大致了解了一次重复的最大重量，即你可以以良好的形式、全方位的运动进行一次重复的最大重量，那么很明显，移动重量或使用弹力带或使用体重，例如，在一次重复最大重量的 30% 到 80% 范围内，这将是对肌肉肥大和力量、肌肉生长和力量最有利的范围。

So let's say you're somebody who's been doing some resistance exercise kind of on and off over the years, and you decide you want to get serious about that for sake of sport or offsetting age-related declines in strength.

假设您多年来一直断断续续地进行一些阻力运动，并且您决定为了运动或抵消与年龄相关的力量下降而认真对待这一运动。

The range of sets to do in order to improve strength ranges anywhere from two, believe it or not, to 20 per week.

不管你信不信，为了提高力量而要做的组数从每周 2 组到 20 组不等。

Again, these are sets per week, and they don't necessarily all have to be performed in the same weight training session.

同样，这些是每周的组数，它们不一定都必须在同一次重量训练中进行。

It appears that five sets per week in this 30% to 80% of the one repetition maximum range is what's required just to maintain your muscles.

看起来，每周 5 组（一次重复最大范围的 30% 到 80%）就足以维持您的肌肉。

So think about that.

所以想一想。

If you're somebody who's kind of averse to resistance training, you are going to lose muscle size and strength, your metabolism will drop, your posture will get worse.

如果您不喜欢阻力训练，那么您的肌肉尺寸和力量将会减少，新陈代谢会下降，姿势会变得更糟。

Everything in the context of nerve to muscle connectivity will get worse over time unless you are generating five sets or more of this 30% to 80% of your one repetition maximum per week.

随着时间的推移，神经与肌肉连接方面的一切都会变得更糟，除非你每周进行五组或更多重复次数上限的 30% 到 80%。

Okay?

好的？

So what this means is, for the typical person who hasn't done a lot of weight training, you need to do at least five sets per muscle group.

所以这意味着，对于没有进行大量重量训练的典型人来说，每个肌肉群至少需要做五组。

Now, that's just to maintain, and then there's this huge range that goes all the way up to 15, and in some case, 20 sets per week.

现在，这只是为了维持，然后就有一个巨大的范围，一直到每周 15 组，在某些情况下，每周 20 组。

Now, how many sets you perform is going to depend on the intensity of the work that you perform.

现在，您执行多少组将取决于您执行的工作强度。

This is where it gets a little bit controversial, but I think nowadays most people agree that 10% of the sets of a given workout or 10% of workouts overall should be of the high-intensity sort where one is actually working to muscular failure.

这就是它有点争议的地方，但我认为现在大多数人都同意，特定训练中 10% 的组数或总体训练的 10% 应该属于高强度训练，即实际上使肌肉力竭的训练。

But the point being that most of your training, most of your sets should be not to failure, and the reason for that is it allows you to do more volume of work.

但重点是，你的大部分训练、大部分组数都不应该失败，原因是它可以让你做更多的工作量。

So we can make this simple.

所以我们可以让这变得简单。

Perform anywhere from 5 to 15 sets of resistance exercise per week, and that's per muscle, and that's in this 30% to 80% of what your one repetition maximum.

每周进行 5 到 15 组阻力训练（按每块肌肉计算），即一次重复次数上限的 30% 到 80%。

That seems to be the most scientifically supported way of offsetting any decline in muscle strength if you're working in the kind of five set range and in increasing muscle strength when you start to get up into the 10 and 15 set range.

如果你在五组范围内训练，这似乎是抵消肌肉力量下降的最科学支持的方法，而当你开始进入 10 组和 15 组范围时，这似乎是增加肌肉力量的方法。

But it's pretty clear that performing this 5 to 15 sets per week, whether or not it's in one workout or whether or not it's divided up across multiple workouts, is really what's going to be most beneficial.

但很明显，每周进行 5 到 15 组，无论是否在一次锻炼中，或者是否分为多次锻炼，确实是最有益的。

And please do keep in mind Henneman's size principle and the recruitment of motor units.

请记住亨尼曼的尺寸原则和运动单位的招募。

And remember, the better you are at contracting particular muscles and in isolating those muscles, the fewer sets likely you need to do in order to get the desired effect.

请记住，您收缩特定肌肉和隔离这些肌肉的能力越好，为获得所需效果而需要做的组数就越少。

As many of you know, I've been taking AG1 daily for more than 13 years.

正如你们许多人所知，我每天服用 AG1 已经超过 13 年了。

However, I've now found an even better vitamin mineral probiotic drink.

然而，我现在找到了一种更好的维生素矿物质益生菌饮料。

That new and better drink is the new and improved AG1, which just launched this month.

这种新的、更好的饮料是新的和改进的 AG1，它于本月刚刚推出。

This next gen formula from AG1 is a more advanced, clinically backed version of the product that I've been taking daily for years.

AG1 的新一代配方是我多年来每天服用的产品的更先进、经过临床支持的版本。

It includes new bioavailable nutrients and enhanced probiotics.

它包括新的生物可利用的营养素和增强的益生菌。

The next gen formula is based on exciting new research on the effects of probiotics on the gut microbiome, and it now includes several specific clinically studied probiotic strains that have been shown to support both digestive health and immune system health, as well as to improve bowel regularity and to reduce bloating.

下一代配方基于关于益生菌对肠道微生物组影响的令人兴奋的新研究，它现在包括几种经过临床研究的特定益生菌菌株，这些菌株已被证明可以支持消化健康和免疫系统健康，以及改善肠道规律性和减少腹胀。

As someone who's been involved in research science for more than three decades and in health and fitness for equally as long, I'm constantly looking for the best tools to improve my mental health, physical health, and performance.

作为一个从事科学研究三十多年、同样长期从事健康和健身工作的人，我一直在寻找最好的工具来改善我的心理健康、身体健康和表现。

I discovered and started taking AG1 way back in 2012, long before I ever had a podcast, and I've been taking it every day since.

早在 2012 年，我就发现并开始服用 AG1，那时我还没有播客，从那时起我就每天都服用它。

I find that it greatly improves all aspects of my health.

我发现它极大地改善了我健康的各个方面。

With each passing year, and by the way, I'm turning 50 this September, I continue to feel better and better, and I attribute a lot of that to AG1.

年复一年，顺便说一句，今年九月我就满 50 岁了，我的感觉越来越好，我将这很大程度上归功于 AG1。

AG1 uses the highest quality ingredients in the right combinations, and they're constantly improving their formulas without increasing the cost.

AG1 使用最优质的成分进行正确的组合，并且在不增加成本的情况下不断改进其配方。

So I'm honored to have them as a sponsor of this podcast.

所以我很荣幸他们成为这个播客的赞助商。

If you'd like to try AG1, you can go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，可以访问 Drinkag1.com/huberman 申请特别优惠。

Right now, AG1 is giving away an AG1 welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

现在，AG1 正在赠送 AG1 欢迎套件，其中包含五个免费旅行包和一瓶免费维生素 D3 K2。

Again, go to drinkag1.com/huberman to claim the special welcome kit with five free travel packs and a free bottle of vitamin D3 K2.

请再次访问 Drinkag1.com/huberman 领取特别欢迎套装，其中包含 5 个免费旅行包和一瓶免费维生素 D3 K2。

What about people who have been training for a while?

那些已经训练了一段时间的人呢？

If you're somebody who's been doing weight training for a while, the data point to the fact that more volume can be beneficial, even for muscles that you are very efficient at contracting.

如果您已经进行了一段时间的举重训练，那么数据表明，增加训练量可能是有益的，即使对于收缩效率很高的肌肉也是如此。

Now, the curve on this, the graph on this begins again at about five sets per week for maintaining a given muscle group and extends all the way out to 25 or 30 sets per week.

现在，这个曲线，这个图表再次开始于每周大约五组，以维持给定的肌肉群，并一直延伸到每周 25 或 30 组。

However, there are individuals who, for whatever reason, can generate so much force.

然而，有些人，无论出于何种原因，都可以产生如此大的力量。

They're so good at training muscles that they can generate so much force in just four or six or eight sets that doing this large volume of work is actually going to be counterproductive.

他们非常擅长训练肌肉，只需四组、六组或八组就能产生如此大的力量，以至于做如此大量的工作实际上会适得其反。

So everyone needs to figure out for themselves, first of all, how often you're willing to do resistance exercise of any kind.

因此，每个人都需要自己弄清楚，首先，您愿意多久进行一次任何形式的抵抗运动。

And then it does appear that somewhere between 5 and 15 sets per week is going to be what's the thing that's going to work for most people.

每周 5 到 15 组似乎对大多数人来说是有效的。

Now, this is based on a tremendous amount of work that was done by Andy Galpin and colleagues, Brad Schoenfeld and colleagues, Mike Roberts.

现在，这是基于 Andy Galpin 及其同事 Brad Schoenfeld 和同事 Mike Roberts 所做的大量工作。

There's a huge group of people out there doing exercise physiology and a small subset of them that are linking them back to real-world protocols that don't just pertain to athletes, so that's mainly what I'm focusing on today, and surely there will be exceptions.

有一大群人在研究运动生理学，其中一小部分人正在将他们与现实世界的协议联系起来，这些协议不仅仅适用于运动员，所以这就是我今天关注的主要内容，当然也会有例外。

Now, if you are going to divide the sets across the week, you're not going to do all 10 sets, for instance, for a given muscle group in one session, then of course it's imperative that the muscles recover in between sessions.

现在，如果您要在一周内划分组数，例如，您不会在一次训练中针对给定的肌肉群完成所有 10 组，那么当然，肌肉在两次训练之间进行恢复势在必行。

You might ask, well, what about the speeds of movements?

您可能会问，那么运动速度呢？

This is actually turns out to be a really interesting data set.

这实际上是一个非常有趣的数据集。

For generating explosiveness and speed, it's very clear that learning to generate forces quickly and to move heavy or moderately heavy loads quickly is going to be beneficial because of the way that you train the motor neurons.

为了产生爆发力和速度，很明显，学习快速产生力量并快速移动重物或中等重物将是有益的，因为你训练运动神经元的方式。

And of course, changes in the muscle.

当然，还有肌肉的变化。

And so what this would involve is something like 60% to 75% of a one repetition maximum, and then in a controlled way, moving that as quickly as one can throughout the entire set.

因此，这将涉及大约一次重复次数最大值的 60% 到 75%，然后以一种受控的方式，在整组中尽可能快地移动它。

And certainly not going to failure, because as you approach failure, the inability to move the weight with good form, the weight inevitably slows down.

当然也不会失败，因为当你接近失败时，无法以良好的形式移动重量，重量不可避免地会减慢。

So as you're probably starting to realize, you need to customize a resistance practice for your particular needs and goals.

因此，您可能开始意识到，您需要根据您的特定需求和目标定制阻力练习。

So we've talked about a few principles.

所以我们讨论了一些原则。

The fact that you need to get sufficient volume.

事实上，您需要获得足够的音量。

You need at least five sets to maintain, and you probably need about 10 sets per muscle group in order to improve muscle.

你至少需要 5 组来维持，每个肌群可能需要大约 10 组才能提高肌肉。

That moving weights of moderate to moderately heavy weight quickly is going to be best for explosiveness.

快速移动中等至中等重量的重量对于爆发力来说是最好的。

That isolating muscles and really contracting muscles hard, something that you can test by just when you're outside the training session, seeing whether or not you can cramp the muscle hard will tell you your capacity to improve hypertrophy or to engage strength changes in that muscle.

隔离肌肉和真正用力收缩肌肉，您可以在训练之外进行测试，看看是否可以用力收缩肌肉，这将告诉您改善肌肉肥大或参与该肌肉力量变化的能力。

That your ability to contract a muscle hard is inversely related to the number of sets that you should do in order to isolate and stimulate that muscle.

你用力收缩肌肉的能力与你为了隔离和刺激该肌肉而应该做的组数成反比。

Now, how long to recover between sets?

现在，组间恢复需要多长时间？

This is a question.

这是一个问题。

For the testosterone protocol, Duncan French and colleagues found that it was about two minutes, keeping that really on the clock, two minutes, not longer.

对于睾酮治疗方案，邓肯·弗伦奇（Duncan French）和同事发现大约是两分钟，严格按照时钟计算，是两分钟，而不是更长。

For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, or even five or six minutes can be beneficial.

对于肌肉肥大和力量增强来说，休息两分钟，甚至三四分钟，甚至五六分钟似乎确实是有益的。

So how do we know if we've recovered?

那么我们如何知道自己是否已经康复呢？

How can we test recovery?

我们如何测试恢复情况？

And this is not just recovery from resistance training, this is recovery from running, recovery from swimming.

这不仅仅是阻力训练的恢复，也是跑步、游泳的恢复。

Up until now, I've been talking about resistance training more or less in a vacuum.

到目前为止，我或多或少都是在真空中谈论阻力训练。

I haven't even touched on the fact that many people are running and they're doing resistance training, or they're swimming and they're doing resistance training.

我什至没有提到很多人在跑步时进行阻力训练，或者他们在游泳时进行阻力训练。

Well, you can assess systemic recovery, meaning your nervous system and your nervous system's ability to generate force, both distributed and isolated, through three main tests.

好吧，您可以通过三个主要测试来评估全身恢复，这意味着您的神经系统和神经系统产生力量的能力，无论是分布式的还是孤立的。

And fortunately, these tests are very simple, and two of them are essentially zero cost, require no equipment.

而且幸运的是，这些测试都非常简单，而且其中两项基本上都是零成本，不需要任何设备。

HRV, heart rate variability, has made its way finally into the forefront of exercise physiology and even into the popular discussion.

HRV（心率变异性）终于进入了运动生理学的前沿，甚至进入了流行的讨论。

I've talked about HRV before, how when we exhale, our heart rate slows down because of the way that our diaphragm is connected to our heart and to our brain, and the way our brain is connected to our heart.

我之前谈过 HRV，当我们呼气时，我们的心率会减慢，因为我们的隔膜与心脏和大脑的连接方式，以及我们的大脑与心脏的连接方式。

When we inhale, our heart rate speeds up, and that is the basis of heart rate variability.

当我们吸气时，我们的心率会加快，这就是心率变异性的基础。

Heart rate variability is good, but heart rate variability is difficult for a lot of people to measure.

心率变异性很好，但心率变异性对于很多人来说很难测量。

There are two measures, however, whether or not you recovered, that you can use first thing in the morning when you wake up in order to assess how well-recovered you are, and therefore, whether or not you should train your whole system at all that day.

然而，无论您是否康复，您都可以在早上醒来时使用两种方法来评估您的恢复情况，从而确定是否应该在当天训练您的整个系统。

The first one is grip strength.

第一个是握力。

Grip strength, the ability to generate force at the level of squeezing the fist or squeezing down on something might seem like kind of a trivial way to assess recovery, but it's not.

握力，即在握紧拳头或向下挤压某物时产生力量的能力，似乎是一种评估恢复情况的微不足道的方法，但事实并非如此。

Because it relates to your ability to use your upper motor neurons to control your lower motor neurons and to generate isolated force.

因为它与您使用上运动神经元控制下运动神经元并产生孤立力的能力有关。

And so that's really what you're assessing when you do that.

所以这就是你这样做时真正要评估的内容。

Some people will use one of these grip tools.

有些人会使用其中一种握持工具。

If I've been working really hard, not sleeping very well, or I've been training a lot, any one or combination of those things, my grip suffers.

如果我一直在努力工作，睡眠质量不好，或者我进行了大量训练，这些事情中的任何一种或组合，我的抓​​地力就会受到影响。

I can't actually squeeze that thing down as much as I can.

我实际上无法尽我所能地把那件事压下去。

But on a good day, I can squeeze this thing so that I eliminate the hole in the donut, so to speak.

但在天气好的时候，我可以挤压这个东西，这样我就可以消除甜甜圈上的洞，可以这么说。

You can also take a floor scale and squeeze the scale and see how much force you can generate.

您还可以拿一个地磅并挤压它，看看可以产生多大的力。

I would do that as a baseline to establish what you can do when you're well-rested.

我会以此为基准来确定当你休息良好时你可以做什么。

And then if you do that in the morning, you can see whether or not you're able to generate the same amount of force.

然后，如果你在早上这样做，你可以看看你是否能够产生相同的力量。

A lot of this is very subjective.

其中很多都是非常主观的。

With the scale, you're really trying to assess whether or not you can generate the same amount of force.

通过秤，您实际上是在尝试评估是否可以产生相同的力量。

If you start seeing a 10% or 20%, certainly, reduction in that, that's concerning.

如果你开始看到 10% 或 20%，当然，减少，那就令人担忧了。

It means that your nervous system as a whole, it's not necessarily fatigued.

这意味着你的神经系统作为一个整体，不一定会疲劳。

It's that the pathways from nerve to muscle are still in the process of rewiring themselves in order to generate force.

从神经到肌肉的通路仍然处于重新布线的过程中，以产生力量。

And you might think, well, I trained one muscle group one day.

你可能会想，好吧，有一天我训练了一个肌肉群。

Why am I having a hard time doing this for a completely different muscle group?

为什么我很难为完全不同的肌肉群做到这一点？

Doesn't make any sense.

没有任何意义。

But there's something about the upper motor neuron to lower motor neuron pathway generally that allows you to use something like grip strength as a kind of a thermometer, if you will, of your ability to recover.

但是，上运动神经元到下运动神经元的通路通常允许您使用握力之类的东西作为恢复能力的温度计（如果您愿意的话）。

So look for your ability to generate force in grip when you first wake up.

因此，当您第一次醒来时，请注意观察您产生握力的能力。

It's not going to be as good as it is at 3:00 PM after a cup of coffee and a couple meals, but the point isn't performance overall.

它不会像下午 3:00 喝完一杯咖啡和几顿饭后那么好，但重点不在于整体性能。

The point is to assess whether or not you're getting better, worse, or the same from day to day.

关键是要评估你是否每天都在变得更好、更糟或者没有什么变化。

I'd like to take a quick break and acknowledge one of our sponsors, Function.

我想稍微休息一下并感谢我们的赞助商之一 Function。

Last year, I became a Function member after searching for the most comprehensive approach to lab testing.

去年，在寻找最全面的实验室测试方法后，我成为了 Function 成员。

Function provides over 100 advanced lab tests that give you a key snapshot of your entire bodily health.

Function 提供 100 多项高级实验室测试，为您提供整个身体健康状况的关键快照。

This snapshot offers you with insights on your heart health, hormone health, immune functioning, nutrient levels, and much more.

此快照为您提供有关心脏健康、激素健康、免疫功能、营养水平等方面的见解。

They've also recently added tests for toxins, such as BPA exposure from harmful plastics, and tests for PFAS or forever chemicals.

他们最近还增加了毒素测试，例如有害塑料中的 BPA 暴露，以及 PFAS 或永久化学物质的测试。

Function not only provides testing of over 100 biomarkers key to your physical and mental health, but it also analyzes these results and provides insights from top doctors who are expert in the relevant areas.

Function 不仅提供对您的身心健康至关重要的 100 多种生物标记物的测试，而且还分析这些结果并提供相关领域专家的顶级医生的见解。

For example, in one of my first tests with Function, I learned that I had elevated levels of mercury in my blood.

例如，在我第一次使用 Function 进行测试时，我发现我的血液中汞含量升高。

Function not only helped me detect that but offered insights into how best to reduce my mercury levels, which included limiting my tuna consumption, I'd been eating a lot of tuna, while also making an effort to eat more leafy greens and supplementing with NAC, N-acetylcysteine, both of which can support glutathione production and detoxification.

功能不仅帮助我发现了这一点，还提供了如何最好地降低汞含量的见解，其中包括限制我的金枪鱼消费，我一直在吃大量金枪鱼​​，同时还努力多吃绿叶蔬菜并补充 NAC、N-乙酰半胱氨酸，这两者都可以支持谷胱甘肽的产生和解毒。

And I should say, by taking a second Function test, that approach worked.

我应该说，通过进行第二次功能测试，这种方法奏效了。

Comprehensive blood testing is vitally important.

全面的血液检测至关重要。

There are so many things related to your mental and physical health that can only be detected in a blood test.

有很多与您的心理和身体健康相关的事情只能通过血液检查来检测。

The problem is blood testing has always been very expensive and complicated.

问题是血液检测一直非常昂贵且复杂。

In contrast, I've been super impressed by Function's simplicity and at the level of cost.

相比之下，Function 的简单性和成本水平给我留下了深刻的印象。

It is very affordable.

这是非常实惠的。

As a consequence, I decided to join their scientific advisory board, and I'm thrilled that they're sponsoring the podcast.

因此，我决定加入他们的科学顾问委员会，我很高兴他们赞助了这个播客。

If you'd like to try Function, you can go to functionhealth.com/huberman.

如果您想尝试 Function，可以访问 functionhealth.com/huberman。

Function currently has a wait list of over 250,000 people, but they're offering early access to Huberman Podcast listeners.

Function 目前有超过 250,000 人的等候名单，但他们正在为 Huberman 播客听众提供早期访问服务。

Again, that's functionhealth.com/huberman to get early access to Function.

同样，可以通过 functionhealth.com/huberman 提前访问 Function。

The other one that's really terrific and that Andy Galpin's group is using, and I'm delighted about this because it relates to something that my lab is very excited about as well, is carbon dioxide tolerance.

安迪·加尔平 (Andy Galpin) 团队正在使用的另一个非常棒的技术，我对此感到很高兴，因为它与我的实验室也非常兴奋的事情相关，那就是二氧化碳耐受性。

So this is a really interesting tool that endurance athletes, strength athletes, I think can all benefit from.

所以这是一个非常有趣的工具，我认为耐力运动员、力量运动员都可以从中受益。

So here's how you do the carbon dioxide tolerance test.

以下是进行二氧化碳耐受性测试的方法。

You wake up in the morning, and what you're going to do is you're going to inhale through your nose as deeply as you can.

你早上醒来，要做的就是用鼻子尽可能深地吸气。

You can do this lying down, sitting, whatever.

你可以躺着、坐着等任何方式来做这个动作。

Inhale through your nose and then exhale all the way.

通过鼻子吸气，然后一路呼气。

So that's one.

这就是其中之一。

You're going to repeat that four times.

您将重复四次。

Then you take a fifth inhale as deep as you can through your nose.

然后，通过鼻子尽可能深地吸气第五次。

Fill your lungs as much as you can, and if you can try and expand, make your stomach go out while you do that, that means that your diaphragm is really engaged.

尽可能地充满你的肺部，如果你可以尝试扩张，让你的胃在你这样做的时候向外张开，这意味着你的横膈膜真正投入使用。

So you're inhaling as much as you possibly can.

所以你要尽可能多地吸气。

Then hit the timer, and your goal is to release that air as slowly as possible through your mouth.

然后按下计时器，您的目标是通过嘴尽可能缓慢地释放空气。

So it looks like you have a tiny, tiny little straw in your mouth and you're letting it go as slowly as you possibly can.

所以看起来你嘴里含着一根非常非常小的吸管，并且你正在尽可能缓慢地让它消失。

Measure what we call the carbon dioxide blow-off time or discard rate.

测量我们所说的二氧化碳排放时间或废弃率。

I know you can all sit with lungs empty after you eliminate all that air, but don't lie to yourself.

我知道在排出所有空气后，你们都可以空着肺部坐着，但不要对自己撒谎。

Don't stop the timer when you've been sitting with your lungs empty for a while.

当您肺部空空地坐着一段时间后，不要停止计时器。

Stop the timer when you are finally no longer able to exhale any more air.

当您最终无法再呼出空气时，请停止计时器。

Your carbon dioxide discard rate will be somewhere between one second and presumably two minutes.

您的二氧化碳排放率将在一秒到两分钟之间。

Two minutes would be a heroic carbon dioxide discard time.

两分钟就是英雄般的二氧化碳丢弃时间。

Thirty seconds would be more typical.

三十秒更为典型。

Twenty seconds would be fast.

二十秒已经很快了。

If your carbon dioxide discard time is 20 or 25 seconds or less, you are not necessarily recovered from your previous day's activities.

如果您的二氧化碳排出时间为 20 秒或 25 秒或更短，您不一定能从前一天的活动中恢复过来。

If your carbon dioxide discard time is somewhere between about 30 seconds and 60 seconds, you are in what we would call kind of the green zone where you are in a position to do more physical work.

如果您的二氧化碳排放时间大约在 30 秒到 60 秒之间，那么您就处于我们所说的绿色区域，您可以在其中进行更多的体力劳动。

And if your carbon dioxide discard time is somewhere between 65 and 120 seconds, well, then you have almost certainly recovered your nervous system.

如果你的二氧化碳排出时间在 65 到 120 秒之间，那么你几乎肯定已经恢复了你的神经系统。

I'm not talking about the individual muscles, but your nervous system is prepared to do more work.

我不是在谈论个体肌肉，而是你的神经系统已经准备好做更多的工作。

I'm really keen on this tool because everybody has different recovery abilities.

我真的很喜欢这个工具，因为每个人都有不同的恢复能力。

I realize people have varying levels of stress and demand in their life.

我意识到人们在生活中面临着不同程度的压力和需求。

It's just impossible to prescribe an entire protocol that says, "Okay.

制定一个完整的协议是不可能的：“好吧。

Yes, you should train today, and this is exactly what you should do.

是的，你今天应该训练，这正是你应该做的。

No, you shouldn't." Use carbon dioxide discard rate because, A, it's valuable, it's informative.

不，你不应该。”使用二氧化碳丢弃率，因为，A，它很有价值，它的信息丰富。

B, it's zero cost, and C, it's something you can track objectively over time, and that's really the key.

B，它是零成本，C，它是你可以随着时间的推移客观跟踪的东西，这确实是关键。

So recovery is a complex process.

所以恢复是一个复杂的过程。

It's got a lot of things, but the CO2 tolerance test should be a valuable tool.

它有很多东西，但二氧化碳耐受性测试应该是一个有价值的工具。

Now, another tool for recovery that people are very excited about is the use of cold and the ice bath, and this is important.

现在，人们非常兴奋的另一个恢复工具是使用寒冷和冰浴，这很重要。

Yes, it will reduce inflammation.

是的，它会减少炎症。

Yes, it will reduce the amount of delayed onset muscle soreness.

是的，它会减少延迟性肌肉酸痛的程度。

But it does seem to interfere with some of the things like mTOR pathways, the mammalian target of rapamycin pathway, and other pathways related to inflammation that promote muscle repair and muscle growth.

但它似乎确实干扰了一些东西，如 mTOR 通路、雷帕霉素通路的哺乳动物靶标，以及与促进肌肉修复和肌肉生长的炎症相关的其他通路。

Remember, stress, tension, and damage are the stimulus for nerve to muscle connections to change and for muscles to get bigger, stronger, and better.

请记住，压力、紧张和损伤会刺激神经与肌肉的连接发生变化，并使肌肉变得更大、更强、更好。

And so if you're getting into the ice bath after doing resistance training, you are likely short-circuiting the improvements that you're trying to create.

因此，如果你在进行阻力训练后进入冰浴，你可能会缩短你试图创造的改进。

The other thing are non-steroid anti-inflammatory drugs.

另一类是非类固醇抗炎药。

You know their trade names.

你知道他们的商品名。

These are painkillers that many people take.

这些是许多人服用的止痛药。

Those, as I've mentioned in a previous episode, seem to prevent a lot of the gains, the improvements in endurance, strength, and size that people are specifically using exercise for.

正如我在上一集中提到的，这些似乎阻碍了人们专门通过锻炼获得的耐力、力量和体型的改善。

So be cautious about your use of non-steroid anti-inflammatory drugs, especially within the four hours preceding or the four hours following exercise.

因此，请谨慎使用非类固醇抗炎药，尤其是在运动前四小时或运动后四小时内。

Let's talk about some of the things that seem to work across the board to improve strength, improve hypertrophy, and improve nerve to muscle communication and performance.

让我们来谈谈一些似乎对提高力量、改善肌肥大以及改善神经与肌肉的沟通和表现全面有效的方法。

The first thing that's absolutely key for nerve to muscle communication and physical performance of any kind might not sound that exciting to you, but it is very exciting, and that's salt.

对于神经与肌肉的交流和任何形式的身体表现来说，绝对关键的第一件事可能听起来对你来说并不那么令人兴奋，但它非常令人兴奋，那就是盐。

Nerve cells, neurons, communicate with each other and communicate with muscle by electricity.

神经细胞、神经元通过电相互交流并与肌肉进行交流。

But that electricity is generated by particular ions moving into and out of the neuron, and the rushing in of a particular ion, sodium, salt, is what allows nerve cells to fire.

但电流是由进出神经元的特定离子产生的，而特定离子（钠、盐）的冲入使神经细胞放电。

If you don't have enough salt in your system, your neurons and your brain and your nerve to muscle communication will be terrible.

如果你的系统中没有足够的盐，你的神经元、大脑以及神经与肌肉的交流将会很糟糕。

If you have sufficient salt, it will be excellent.

如果有足够的盐，那就太棒了。

How much salt will depend on how much water you're drinking, how much caffeine you're drinking, and how much food you're ingesting.

含盐量取决于您喝了多少水、喝了多少咖啡因以及摄入了多少食物。

And whether or not you're taking any diuretics, how hot it is, et cetera, how much you're sweating.

还有你是否服用利尿剂、天气有多热等等，你出汗了多少。

So you want to make sure that you have enough salt, potassium, and magnesium in your system if you want to perform well.

因此，如果你想表现良好，你需要确保你的系统中有足够的盐、钾和镁。

The other thing that's been shown over and over again in numerous well-controlled studies to improve muscle performance is creatine.

大量对照良好的研究反复证明，另一种可以改善肌肉性能的物质是肌酸。

How much creatine?

肌酸多少？

Well, I asked the experts, and they tell me that for somebody who's about 180 pounds, five grams a day should be sufficient or so.

嗯，我问过专家，他们告诉我，对于体重大约 180 磅的人来说，每天 5 克左右就足够了。

Creatine seems to have a performance-enhancing effect.

肌酸似乎具有提高表现的作用。

There are 66 studies, 66, showing that power output is greatly increased anywhere from 12% to 20%, and this is sprinting and running and jumping as well as weightlifting by creatine.

有 66 项研究，66 项表明，肌酸可以使功率输出大大增加 12% 到 20%，无论是短跑、跑步、跳跃还是举重。

The ability to Hydrate your body is improved by creatine because of the way that it brings more water into cells of various kinds.

肌酸可以提高身体的补水能力，因为它可以将更多的水带入各种细胞中。

It reduces fatigue.

它可以减少疲劳。

When it comes to supporting muscle, it does seem that ingesting 700 to 3,000 milligrams of the essential amino acid leucine with each meal is important.

就支持肌肉而言，每餐摄入 700 至 3,000 毫克的必需氨基酸亮氨酸似乎确实很重要。

Now, that does not necessarily mean from supplements.

现在，这并不一定意味着来自补充剂。

In fact, most people recommend that you get your protein, you get your amino acids, including your essential amino acids and your leucine from whole foods.

事实上，大多数人建议您从天然食品中获取蛋白质、氨基酸，包括必需氨基酸和亮氨酸。

High-quality proteins are high-density proteins.

优质蛋白质是高密度蛋白质。

What do you mean by that?

你这是什么意思？

Well, it is true that a lot of sources of protein are found in things like beans and nuts and things like that, that all the essential amino acids can be found there.

嗯，确实，在豆类和坚果之类的东西中发现了很多蛋白质来源，所有必需氨基酸都可以在那里找到。

But per unit calorie, if it's in your practice, and it's in your ethics to ingest animal proteins, it's true that, for instance, 200 calories of steak or chicken or fish or eggs will have a higher density of essential amino acids than the equivalent amount of calories from nuts or plants.

但就每单位卡路里而言，如果在您的实践中，并且摄入动物蛋白符合您的道德规范，那么，例如，200 卡路里的牛排、鸡肉、鱼或鸡蛋所含的必需氨基酸密度确实高于同等量的坚果或植物的卡路里密度。

So for the vegans and vegetarians, I'm certainly not saying there's no way that you can support muscle growth.

因此，对于纯素食者和素食者来说，我当然不是说没有办法支持肌肉生长。

You absolutely can.

你绝对可以。

I encourage you to think about this protein density issue and whether or not you're getting sufficient essential amino acids, especially leucine.

我鼓励您考虑蛋白质密度问题以及您是否获得了足够的必需氨基酸，尤其是亮氨酸。

But I think the simple takeaway from the literature that I was able to extract, eating two to four times a day, making sure you're getting sufficient amino acids in a way that's compatible with your ethics and with your nutritional regimen is going to support muscle repair, muscle growth, strength improvements, et cetera, just fine.

但我认为我从文献中得出的简单结论是，每天吃两到四次，确保你以符合你的道德和营养方案的方式获得足够的氨基酸，这将支持肌肉修复、肌肉生长、力量增强等等，就好了。

Last but not least, I want to thank you for your time and attention today, and as always, thank you for your interest in science.

最后但并非最不重要的一点是，我要感谢您今天的时间和关注，并一如既往地感谢您对科学的兴趣。