Creatine is a natural compound commonly found in foods like red meat and fish, but it can also be taken as a dietary supplement. It works by increasing the production of adenosine triphosphate (ATP), the body's primary energy currency, which can be especially beneficial for activities that demand short bursts of intense effort. When taken properly, creatine can provide a boost of energy and muscle strength, making it a favorite among athletes and fitness enthusiasts.
What is Creatine?
Creatine is made in the body from three amino acids: methionine, glycine, and arginine. It's naturally present in small amounts in the blood, muscles, and brain. Creatine exists in two main forms: creatine monohydrate and creatine hydrochloride. Creatine monohydrate is the most studied and commonly used form and is known for its effectiveness, affordability, and safety.
What Are the Benefits of Taking Creatine?
-
Enhanced Performance and Muscle Growth: Creatine supplements can increase muscle stores of creatine磷酸化酶，从而提高肌肉中磷酸肌酸（PCr）的储量。PCr是高强度活动时快速提供能量的关键。研究表明，使用含磷酸肌酸的膳食补充剂可以显著提高磷酸肌酸含量，同时增加运动后恢复期间磷酸肌酸的合成速率和储存量。
-
Stronger Recovery: Creatine补充可以帮助维持高磷酸肌酸水平，在长时间低强度活动中提供额外的磷酸肌酸。此外，研究表明，磷酸肌酸补充有助于保护骨骼肌细胞免受氧化应激、脂质过氧化物、DNA氧化损伤和线粒体DNA损伤的影响，这些损伤可导致细胞死亡和代谢异常。
-
Reduced Fatigue: 由于运动期间糖原消耗加快，体内磷酸肌酸水平可能随之下降。这可能导致疲劳、疲劳程度加重以及耐力减少等问题。补充磷酸肌酸水平有助于缓解肌肉疲劳、延缓疲劳感，并加速疲劳的消失与恢复正常工作能力的过程。这种效果在运动员中尤为明显且持续时间较长，而老年人则更短些。
-
Better Endurance and Exercise Performance: 运动员为了获得更好的耐力和成绩经常需要优质的磷酸肌酸，磷酸肌酸对于维持运动时的能量供应非常关键。通过补充磷酸肌酸来提高磷酸肌酸水平可以提高耐力表现，使运动员的表现更好。
What Happens If You Take Creatine但没有 Work Out?
如果你在没有锻炼的情况下服用了磷酸肌酸，你的肌肉仍然会吸收和储存磷酸肌酸，但是过多的量将会以尿液的形式排出体外。这意味着，没有锻炼，磷酸肌酸的全部益处将不会完全得到实现。
然而，你仍可能会经历一些好处，如改善认知功能和增强整体健康状况。大量服用磷酸肌酸也可能导致胃肠不适或促进肾脏过度活跃。
