营销话术证据 A · 指南级
练后酸痛是乳酸堆积
真相
乳酸 1-2 小时内就清掉了；练后迟来的酸痛，是离心收缩（肌肉边拉长边发力）造成的肌纤维微损伤加炎症反应（24-72 小时）。
机制速览
练完酸就是乳酸堆积，是流传最广的运动误解之一，但它在两头都站不住。
来源（1）
- Nosaka, K., Newton, M., & Sacco, P. (2002). Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scandinavian Journal of Medicine & Science in Sports, 12(6), 337-346. 110 male students did 12, 24 or 60 maximal eccentric actions of the elbow flexors. The 24- and 60-action bouts caused larger changes in force, joint angles, arm circumference and plasma CK, yet soreness on palpation and flexion did not differ from the 12-action group, and soreness correlated weakly or not at all with the damage markers. Conclusion: DOMS is a poor reflector of eccentric exercise-induced muscle damage and inflammation. The abstract proposes no neural mechanism (abstract, PMID 12453160).