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Creatine is the biomolecule, which produces ATP.

酸是物分子,能用来产、制造ATP。

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A lot of studies showed that resynthesis of phosphocreatine in muscle can be increased and strength and speed of athletes can be improved through creatine supplementation.

国外大量有关酸的文献认为,运人体使用酸使运酸的再合成速度加快,力量和速度增强。

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健身知识

First, a quick breakdown of what creatine is.

首先,快速了解一下肌酸是什么。

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According to these tests, your creatine levels are increasing.

检查结果显示 你的肌酸水平正在增加。

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健身知识

But like many things perpetuated on the interwebz, creatine information has succumbed to the unfortunate demise of faulty information.

是就像许多互联网上的事情一样,你能搜到的大部分有关肌酸的内容都是充满谬误的不实信息。

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健身知识

But as great as this performance benefit is, how safe is creatine really?

是,尽管肌酸对提高成绩优势很大,它的安全性又如何呢?

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健身知识

Creatine essentially replenishes this system during rest, explaining its popularity among athletes employing bursts of speed and strength.

而肌酸则负责在休息时为该系补充能量,因此肌酸很受速度和力量爆发型运动员的欢迎。

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健身知识

For fitness enthusiasts, supplementing creatine generally means adding a few more pounds or reps to your lifts.

对于健身爱好者而言,补充肌酸通常意着让他们能多举起几磅或更多的重量。

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Every inch of her tasted like roast beef and creatine.

她的肌肤舔起来尽是 烤牛肉 有肌酸

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健身知识

Creatine is a naturally occurring amino acid that our body itself makes from two other amino acids, arginine and glycine.

肌酸由其他两种体内的氨基酸合成,即精氨酸和甘氨酸。

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健身知识

And with all this treasure trove of data, signs seem to point to creatine supplementation being safe.

这些宝贵的数据显示,某种程度上,补充肌酸是安全的。

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健身知识

Fortunately, creatine is perhaps the most studied supplement in the world, with over a thousand studies covering its effects.

幸运的是,肌酸大概是世界上被研究得最多的补充剂,目前有一千多项关于它的影响的研究。

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健身知识

There might be a link between creatine and DHT, a substance related to balding, but no direct connection.

肌酸和双氢睾酮之间可能存在某种联系,双氢睾酮是一种和秃顶有关的物质,是没有直接的关系。

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健身知识

Let me know how creatine has been for you.

我想知道肌酸对你有什么益处。

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健身知识

Typical recommendation is roughly 2 to 5 grams of supplemented creatine per day.

一般建议每天补充大约2到5克肌酸。

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健身知识

Supplementation, however, is often suggested anyway since we don't store too much creatine in our bodies.

然而,由于身体无法储存大量肌酸,因此是建议服用补充剂。

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健身知识

Luckily, we can get most of our creatine simply from our food, especially in red meats and seafood.

幸运的是,我们能从食物中获得大量肌酸,尤其在红色肉类和海鲜中。

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健身知识

Now we know that creatine is fairly safe, but the immense data also shows that creatine has quite a bumload of additional health benefits.

现在我们知道肌酸是相当安全的,是大量的数据也表明肌酸有很多额外的好处。

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健身知识

Time to exhaustion, ratings of perceived exertion, heart rate, and fatigue factors, such as serum lactate and creatine kinase levels.

运动至力竭时间,感知体力的评分,心率,疲劳因素,如血清乳酸和肌酸激酶的水平。

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健身知识

Other supplements that have shown to help alleviate DOMS are creatine, fish oil, taurine, branch chained amino acids, and citrulline malate.

其它显示有助于减轻 DOMS 的补品,有肌酸鱼油,牛磺酸,氨基酸和瓜氨酸。

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健身知识

Same goes for indirect muscle recovery markers, like creatine kinase and muscle voluntary isometric force contraction, where active cooldowns don't seem to change much of these recovery factors.

此结果同样在测量间接肌肉恢复的标志物中成立,例如,肌酸激酶活性和肌肉自发等长收缩力,主动冷身不会对这些恢复因素造成影响。

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