Name: 40歲增肌的祕密！這件事沒人告訴你！ (Building Muscle at 40: What Nobody Tells You)
Uploaded: 2026-02-09T01:24:11.000Z
Duration: 8 min 8 s

If we can correct our nutrition and we gear it towards skeletal muscle health, then we can change the trajectory of aging.

如果我們能調整營養，並朝著骨骼肌健康的方向努力，就能改變衰老的軌跡。

There's only two main ways that we can stimulate skeletal muscle.

我們只有兩種主要的方式可以刺激骨骼肌。

We talk about lifespan, there's also muscle span.

我們談論壽命，也有肌肉壽命。

Being sedentary is not the opposite of activity.

Being sedentary is a disease state in and of itself, period, end of story.

久坐本身就是一種疾病狀態，就這樣，結束。

When we increase our dietary protein, skeletal muscle will mount a youthful response.

當我們增加飲食蛋白質時，骨骼肌會展現出年輕的反應。

When we think about how we design a diet, we have to recognize a handful of things.

當我們思考如何設計飲食時，我們必須認識到一些事情。

Number one, these essential amino acids, primarily leucine, is necessary to trigger muscle protein synthesis.

第一點，這些必需胺基酸，主要是白胺酸，對於觸發肌肉蛋白質合成是必要的。

Number two, that aging impairs the efficiency of muscle protein synthesis.

第二點，衰老會降低肌肉蛋白質合成的效率。

If you start getting sarcopenia, if there's obesity and other markers of aging, you're losing muscle quality, AKA protein synthesis and other things.

如果你開始有肌少症，如果伴隨肥胖和其他衰老標記，你的肌肉品質就會下降，也就是蛋白質合成和其他東西。

And as a consequence, it makes it harder to increase muscle quality.

結果就是，這會讓提升肌肉品質變得更困難。

So you have to short circuit this pretty early.

所以你必須很早就切斷這個循環。

I would even say that we talk about sarcopenia as a disease of aging, but

我甚至會說，我們談論肌少症是衰老的一種疾病，但

I think that there is a youthful phenotype of sarcopenia.

我認為肌少症也有年輕的表現型。

If we define sarcopenia as decreased muscle mass and strength, that can easily affect our youth.

如果我們把肌少症定義為肌肉量與力量下降，這很容易影響到我們的年輕人。

You know, we talk about health span, we talk about lifespan.

你知道，我們談論健康壽命，我們談論壽命。

And muscle span is this concept and that is really about the skeletal muscle health as we age.

而肌肉壽命這個概念，其實是關於我們隨著年齡增長，骨骼肌的健康狀況。

And there's three primary components to that.

That's understanding that skeletal muscle health begins very early on.

這就是理解骨骼肌健康其實很早就開始了。

And we're going to talk about, because I know that there's parents, I have two little kids, so I want to talk about the amount of protein necessary for children.

我們要來談談，因為我知道有家長，我有兩個小孩，所以我想談談兒童所需的蛋白質攝取量。

And then as we think about this muscle span, there is early on, early age, where you're laying down the foundation, where, where you're hopefully training, doing exercise, just doing movement.

然後當我們思考這個肌肉壽命時，早期，年幼時，你就是在打基礎，你希望有訓練、有運動、有活動。

Being sedentary is, in and of itself a diseaseome of inactivity.

久坐本身就是一種疾病狀態，因為不活動。

Then midlife, we have to maintain the tissue.

然後中年時期，我們要維持組織。

In our 30s, we get a peak bone mass around the same time.

我們大約在 30 歲時達到骨量的巔峰。

And then that later half of life, we have to do everything that we can to maintain that tissue because of this decrease in efficiency of skeletal muscle.

然後生命後半段，我們必須盡一切努力來維持這些組織，因為骨骼肌的效率會下降。

So skeletal muscle as a nutrient sensing organ can respond like youthful tissue and the way that it responds like youthful tissue.

所以骨骼肌作為一種營養感應器官，可以像年輕組織一樣做出反應，而且它的反應方式就像年輕組織一樣。

From an amino acid perspective, just thinking about how we eat to maintain that is that when we increase our dietary protein, so older individuals or individual as they age require more protein to, to then stimulate MTOR.

從胺基酸的角度來看，光是思考我們如何飲食來維持這一點，就是當我們增加飲食蛋白質時，所以老年人或隨著年齡增長的人需要更多的蛋白質來刺激 MTOR。

So does that mean instead of eating 30 grams of protein per meal minimum, that people older than say 50, 60 should eat 40 or 50 grams of protein?

所以這是否意味著，與每餐至少吃 30 克蛋白質相比，50、60 歲以上的人應該吃 40 或 50 克蛋白質？

And by the way, skeletal muscle will mount a youthful response.

而且順帶一提，骨骼肌會產生年輕化的反應。

There's, you know, this was, the initial work was out of Bob Wolf's lab.

這是有，你知道，這是，最初的研究來自 Bob Wolf 的實驗室。

He's one of the, can I say grandfathers now, Bob Wolf and Don Layman and these guys, you know, I trained with Dr.

他是，我可以說現在是祖父級的人物了，Bob Wolf 和 Don Layman 這些人，你知道，我跟 Dr.

You know, these initial studies that we think about and we take for granted, dietary protein, we think, okay, well the bros have always known this, but

你知道，這些我們現在認為理所當然的初步研究，飲食蛋白質，我們就想，好，那些健身的人一直都知道這件事，但是

And when you are younger, there is a somewhat of a linear response.

而當你年輕的時候，反應是某種程度線性的。

Let's say a younger individual still growing, we'll just call them 10, 12 years old, or my children, I have a three and a four and a half year old.

假設一個還在成長的年輕人，我們就稱他們為 10、12 歲，或是我的孩子們，我有一個三歲和四歲半的孩子。

They will respond with five grams of dietary protein, 10 grams of dietary protein, 15 grams of dietary protein versus an older individual will not respond at all to that.

他們會回應五克飲食蛋白質、十克飲食蛋白質、十五克飲食蛋白質，但老年人則完全沒有反應。

However, that response can be augmented by increasing the dietary protein at that meal.

不過，增加那餐的飲食蛋白質可以增強這種反應。

So an older individual will respond like a younger individual by 30 grams of protein.

所以老年人透過三十克的蛋白質，就能像年輕人一樣產生反應。

We're going to talk about supplements, but I'm very curious.

我們要談談補充品，但我很好奇。

Is there a place for supplementing leucine and other branched chain amino acids specifically?

白胺酸和其他支鏈胺基酸有特別補充的空間嗎？

You know, I always assumed that supplementing with branched chain amino acids was kind of the unique domain of people, you know, post exercise, trying to build more muscle.

我一直以為補充支鏈胺基酸是那種運動後、想練更多肌肉的人的專屬領域。

But as you're telling me all this, it seems that adding leucine in powder form to a meal seems like it would be great for muscle health.

但聽你這麼說，感覺在餐點中加入粉狀白胺酸對肌肉健康很有幫助。

I would say that we do not add leucine alone because leucine, isoleucine and valine go hand in hand.

我會說我們不會單獨添加白胺酸，因為白胺酸、異白胺酸和纈胺酸是相輔相成的。

It would not be advisable to add a single amino acid.

單獨補充一種胺基酸是不建議的。

The amino acid levels are maintained in the blood.

胺基酸的濃度會維持在血液中。

By adding more of one would have effects on the other side.

額外增加其中一種，會影響到其他的。

The way in which I would think about supplementing essential amino acids and or branch chains would be if an individual is choosing to have a lower protein meal.

我會建議補充必需胺基酸或支鏈胺基酸的時機，是在個人選擇攝取低蛋白質餐點的時候。

I remember when I was in residency, the food choices were not very good.

我記得我住院時，食物的選擇並不是很好。

And Maybe I had 2 ounces of fish, which wasn't enough to bring me up to a threshold.

也許我只吃了兩盎司的魚，這不足以讓我達到一個標準。

That would be a place that I would add in branched chain amino acids.

那樣的情況下，我會考慮補充支鏈胺基酸。

Or essential amino acids that would bring someone's amino acid threshold up.

或是必需胺基酸，來幫助個人達到胺基酸的標準。

But we have to understand everything that we're doing, we should be doing with a purpose.

但我們必須瞭解，我們所做的一切都應該有其目的。

The idea of just sipping on branched chain amino acids or just adding amino acids would be the equivalent of putting a key into a car and trying to turn the car on, but

那種只是喝著支鏈胺基酸，或只是額外添加胺基酸的想法，就等於是把鑰匙插進汽車裡，然後試圖發動汽車，但是

So you need the full spectrum of all the amino acids to affect skeletal muscle health.

所以你需要全方位的胺基酸來影響骨骼肌的健康。

Okay, well, that's reassuring to hear because I love the taste of scrambled eggs and steaks and I also like tuna and I also like chicken and I love all those, all those things.

好的，聽到這個真讓人安心，因為我喜歡炒蛋和牛排的味道，我也喜歡鮪魚、雞肉，我喜歡所有這些東西。

And I have to imagine that as you mentioned before, there are other things in these quality animal proteins like you mentioned selenium, you mentioned other perhaps essential fatty acids and other vitamins that perhaps have something to do with what the animal ingested during its life that also benefit muscle.

我可以想像，就像你之前提到的，這些優質動物蛋白質裡還有其他東西，像是你提到的硒，還有其他必需脂肪酸和其他維生素，可能跟動物一生中所攝取的東西有關，也對肌肉有益。

We know that creatine at 5 grams of creatine will affect skeletal muscle, but

我們知道每天 5 克肌酸會影響骨骼肌，但是

12 grams of creatine affects brain health.

And there's a lot of interesting research coming out on creatine and brain health.

而且有許多關於肌酸和腦部健康的有趣研究正在發表。

Can you remind me the rough amounts of creatine and say you mentioned.

你能不能提醒我一下你提到的肌酸大概的份量？

I mean, I must say a four and a half ounce steak feels rather poultry to me.

我的意思是，我必須說，四盎司半的牛排對我來說感覺有點像家禽。

That's probably the size of it, but yeah, is a huge meal to me.

那大概就是那個份量，但對我來說，這是一頓大餐。

So let's say six ounce, let's be generous, a six ounce steak or four scrambled eggs.

所以，假設是六盎司，我們大方一點，六盎司的牛排或四顆炒蛋。

I mean, how much creatine are we talking?

我是說，我們在談論多少肌酸？

The amount of creatine in a pound of steak you're going to cringe is something like 2 grams.

一磅牛排裡的肌酸含量大概是兩公克，你聽到可能會嚇一跳。

But when we think about eating foods as in a food matrix, what you're saying is absolutely true.

但當我們想到食物是以食物基質（food matrix）的形式存在時，你說的絕對是正確的。

We don't eat single nutrients while we think about dietary protein as a single nutrient and we think about carbohydrates.

我們並不是隻攝取單一營養素，就像我們把飲食蛋白質或碳水化合物視為單一營養素一樣。

But what we really do is we eat mixed meals.

When we think about that, the quality of the protein matters.

當我們這樣想的時候，蛋白質的品質就很重要了。

From a protein perspective, could you get plant based proteins and animal based proteins and could it be equal?

從蛋白質的角度來看，植物性蛋白質和動物性蛋白質可以相等嗎？