Классическая диалектика силовой тренировки предполагает, что НА тренировке мы разрушаем физиологические структуры мышечного волокна (МВ), организм «принимает» этот стресс и адаптируется к нему. В период отдыха, ПОСЛЕ тренировки происходит так называемая суперкомпенсация и к следующей тренировке мы приходим с повышенным потенциалом, т.е. с гипертрофией мышц.
Таким образом, можно констатировать, что, да, согласно такой постановке вопроса, разрушение мышц необходимо.
Однако, логику повествования можно построить и от противного. Тренировка, как таковая, предполагает стимуляцию процесса синтеза белковых структур мышцы. К примеру, по теории Селуянова — это закисление клетки посредством свободного Креатина (Кр) и ионов водорода Н+, по теории сигнальных белков — это активация таких механизмов клетки, как mTor, Akt, E4-BP1 и т.п. Необходимости разрушения структур самой клетки, как бы, и нет. Обязателен сдвиг гомеостаза клетки в сторону закисления, которое и обеспечит необходимую стимуляцию клетки к последующей гипертрофии.
У Селуянова, кстати, разрушение МВ является вообще нежелательной компонентой, потому что, во-первых, увеличивает время восстановления между тренировками и не дает возможности проводить эти тренировки более часто, а они могли бы увеличить общий объем приращиваемых структур, а во-вторых, снижает общий уровень построенных структур, ведь надо же построить еще и разрушенные компоненты! J
Самым интересным в противостоянии этих двух теорий на гипертрофию видится их практическое применение и в частности, принимать или нет определенные виды добавок спортивного питания.
Вдумчивый адепт силового тренинга нередко задает вполне обоснованный вопрос: «Хорошо, допустим, теория разрушения мышечного волокна является истинной. Добавки же аминокислот ВСАА, как мы знаем, противостоят катаболизму мышц. Тогда зачем мне пить ВСАА на тренировке? Они же будут мешать разрушению мышц и в итоге я не смогу эти мышцы нарастить!»
Согласитесь, заявление вполне логичное! Логичное, если не принимать во внимание, что катаболизм мышц физиологический и разрушение мышечного волокна в процессе силовой тренировки (механическое) – это по сути своей два разных процесса!
Давайте, подробнее…
Процесс первый – физиологический катаболизм. Все структурные элементы организма (клетки, белки, органеллы и т.п.) имеют период жизни, а также могут терять свою целостность в результате каких-либо сбоев, поэтому с определенной частотой времени должны обновляться. На смену старым молекулам, белкам, клеткам приходят новые. Для того, чтобы старую структуру «убрать», ее необходимо разрушить, т.е. подвергнуть катаболизму.
В отношении мышечных миофибрилл, а они нас интересуют в большей степени, поскольку составляют основной массив наших мышц (75-85%), происходит процесс т.н. протеолиза (разложения и переваривания).
Начинается этот процесс с того, что к миофибрилле присоединяется специальный сигнальный элемент, называемый убиквитин, который производит разрыв миофибриллы и в образующийся просвет притягивает протеолитические ферменты, которые по-аминокислотно (или группой аминокислот — пептидом) начинают данную миофибриллу «дробить». Этот процесс активируется, когда у клетки МВ образовывается недостаток энергии. В частности, такое состояние будет провоцироваться тяжелой / продолжительной тренировкой. Так вот, указанный вариант катаболизма для процесса мышечной гипертрофии нежелателен!
Самым важным моментом здесь будет ответ нашему вдумчивому спортсмену — аминокислоты такому катаболизму будут противостоять. В частности, снижают уровень упомянутых убиквитинов.
Поэтому принимать BCAA на тренировке не только можно, но и НУЖНО!
Теперь процесс номер ДВА – механическое разрушение мышцы. Как оно происходит? Мозг в рабочую мышцу посылает электрохимический сигнал. Мембрана МВ меняет потенциал. Из саркоплазматического ретикулума (СПР) в саркоплазму выходят ионы Са+, которые активируют АТФ-азу. Происходит гидролиз АТФ – энергетической валюты клетки – до АДФ (адезиндифосфата) и фосфата. Т.е. освобождается энергия, посредством которой миозиновый мостик прикрепляется к актиновой нити и делает тяговое движение – происходит сокращение мышцы. Затем потенциал мембраны клетки возвращается в норму, ионы Са+покидают саркоплазму – возвращаются в СПР, энергия АТФ возобновляется посредством креатинфосфата, гликолиза или окислительного фосфорилирования и мышца готова к новому «гребку» миозиновых мостиков.
И вот теперь, имея предварительную картину работы МВ, давайте представим, а так оно на самом деле и происходит, что последующего, очередного восстановления молекулы АТФ не происходит! Не происходит это по причине либо закисления МВ, либо истощения ресурсов клетки – гликогена и/или жирных кислот. Тогда из всего объема, участвующих в сокращении мышечных волокон, часть выключается. Представим, что из 1000 двигательных единиц 200 закислились, не могут возобновить энергию АТФ. Но…нагрузка то продолжается! Мы по-прежнему поднимаем и опускаем вес. Да, это становится делать несколько труднее, сами знаете, как это происходит, но никто не бросает подход сразу, мы продолжаем жать или тянуть нашу штангу!
И теперь самый интересный момент в данном повествовании: мышечные волокна, которые не могут возобновить энергию АТФ, начинают под силой негативной нагрузки рваться. Происходит это потому, что миозиновый мостик может отсоединится от актиновой нити ТОЛЬКО при наличии энергии АТФ. Если такой энергии нет, то он связан с актином и никакого скольжения нитей (актина и миозина) друг относительно друга не происходит. Рвутся к слову не сами «актины» и «миозины», нарушается целостность МВ целиком, как единицы. Самым слабым звеном считаются так называемые Z-диски, [1] которые меняют свою конфигурацию – вытягиваются. В силу того, что они связаны с внешней оболочкой мышечной клетки — базальной мембраной, то вот эта внешняя часть и претерпевает повреждения.
Самым важным моментом в теории гипертрофии через разрушение является тот факт, что между базальной мембраной и внутренней оболочкой клетки – сарколеммой находятся т.н. клетки-сателлиты. Эти клетки при разрыве мембраны поступают внутрь клетки и могут профилироваться в любые клеточные структуры. [1] В частности, в миофибриллы и/или в мышечные ядра. Это один из самых важных моментов, почему необходимо мышцу на тренировке «РАЗРУШАТЬ»!
Ну и в заключении, опять ответ нашему пытливому спортсмену. На данный вид разрушения – разрушения механического НИКАКИЕ добавки повлиять не смогут! Это разрушение по сути своей есть первый этап созидания – то есть АНАБОЛИЗМА! Поэтому аминокислоты пить на тренировке вполне допускается – мышцы под нагрузкой все-равно будут «рваться». А вот для того, чтобы процесс восстановления и приращения новых белковых структур интенсифицировать рационально после тренировки выпить уже полный «аминокислотный набор» — да, правильно протеиновый напиток!
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