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운동유발성 근육 손상에서의 단백질 섭취효과

Effect of Protein Supplementation on Exercise-Induced Muscle Damage

이주형|박광훈|이철현|김주영
국민체육진흥공단 한국스포츠과학원 (Korea Institute of Sport Science)|2010.09|체육과학연구 (Korean Journal of Sport Science)|제21권 제3호|pp. 1298-1314|DOI 10.24985/kjss.2010.21.3.1298

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운동유발성 근육 손상exercise-induced muscle damage단백질 보충제근육 회복protein supplement
주제분류체육

초록

자신의 신체적 능력을 넘어선 과도한 운동은 오히려 근육 손상이라는 부정적인 결과를 초래하고 있다. 운동유발성 근육 손상을 일으키는 기전으로는 근육 내 근절(sarcomere)과 세포골격요소(cytoskeletal elements) 등의 변화를 일으키는 1차성 근육 손상과 세포 내 칼슘 항상성 손실, 염증성 반응, 온도 상승 등의 2차성 근육 손상이 있다. 근육 내에서는 지연성 근육통(delayed onset muscle soreness), 혈중 근 단백질의 증가, 최대 근력 감소 등의 변화가 나타나면서 근육의 기능을 감소시키게 되어 운동의 재참여에 어려움을 겪게 하고 있다. 지금까지 연구된 근육 손상의 회복방법 중에서 크레아틴(creatine), BCAA(branched-chain amino acid), whey protein(유청 단백질), PRO-CHO(단백질과 탄수화물 복합형), HMB(β-hydroxy-β-methylburyate), spirulina 등의 단백질 보충제가 근육 손상 후에 긍정적인 영향을 미친다는 연구 결과를 바탕으로 운동에 참여하는 일반인과 운동선수에게 권장되고 있다. 이러한 단백질 보충제는 손상된 근육 내에서 호르몬과 신호전달과정 등을 활성화시키고 세포의 단백질 합성에 있어서 촉매역할을 하게 된다. 반면에, 단백질 보충제가 손상된 근육에 아무런 영향을 미치지 않는다는 상반된 결과도 있으며, 오히려 많은 양의 단백질 섭취가 지방 축적과 신장 기능 손상 등을 초래한다는 부작용 또한 보고되고 있다. 앞으로 더 많은 연구를 통해 단백질 보충제의 섭취 시기 및 방법 등에 대한 가이드라인이 만들어져 단백질 보충제를 과용하는 일이 없도록 해야 한다. 그리고 근육 손상에 대한 회복방법으로 단백질 보충제뿐만 아니라 여러 가지 방법들이 제시되어야 하며 개인의 신체 상태와 선호도를 고려하여 적용되어져야 할 것이다.

Abstract

It is well documented that an accustomed muscle contractions including eccentric muscle contractions and excessive exercise result in muscle damage. The mechanisms of exercise-induced muscle damage have proposed primary muscle damage where sarcomeres and cytoskeletal elements in the skeletal muscle are altered and secondary muscle damage where loss of calcium homeostasis, inflammatory response, and rise in temperature are occurred. Following muscle damage, delayed onset muscle soreness, increased muscle proteins in the blood, and decreased muscle force generation are common and these lead to difficulty with re-participation in exercise program by decrease in muscle function. Recent studies showed that protein supplementation including creatine, branched-chain amino acid, whey protein, combination of carbohydrate and protein, HMB, and spirulina had a positive effect on recovery from muscle damage. Several studies demonstrated that protein supplementation activates hormonal and signal transduction and thus helps protein synthesis. However, studies reported that protein supplementation had no effect on muscle damage and excessive intake of protein induces accumulation of fat and kidney failure. More research should be conducted for guidelines about supplement timing and type to prevent overuse of protein. Additionally, several ways to recovery from exercise-induced muscle damage should be suggested and applied considering individuals' physical fitness and preference.

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