Muscle proteins like creatine kinase and myoglobin start leaking out into the bloodstream.

肌肉中蛋白质，如肌酸激酶与肌红蛋白，会漏入血液中。

Number 2 When should you take creatine?

第二个问题你应该什么时候服用肌酸？

Like I said, if I had no information to go on, then I'll choose creatine.

就像我说，如果没有任何背景信息，我会选择肌酸。

According to these tests, your creatine levels are increasing.

检查结果显示 你肌酸水平正在增加。

Everything looks great, Susan... your blood work, creatine levels.

一切都很正常。不论是血液指 还是肌酸指数。

Number 3 Which type of creatine is best?

第三个问题哪种类型肌酸最好？

Saying creatine provides only trivial to small gains in muscles.

换句话说，肌酸对肌肉增长作用可能只是微小。

For this reason, for ages 18 and under, I suggest taking creatine only under proper adult supervision.

因此，对于 18 岁及以，我只建议在相关士监督服用肌酸。

First, a quick breakdown of what creatine is.

首先，快速了解一肌酸是什么。

But honestly, in my opinion, it really only revolves around three options: Protein powder, creatine, and caffeine.

但说实话，在我看来，这实际上只围绕着三种选择：蛋白粉，肌酸和咖啡因。

It's also among the most inexpensive forms of creatine.

它也是最便宜肌酸之一。

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，感体力评分，心率，疲劳因素，如血清乳酸和肌酸激酶水平。

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

但是就像许多互联网上事情一样，你能搜到大部分有关肌酸内容都是充满谬误不实信息。

You see one thing we learned about creatine supplementation over the years is that it can increase body water retention.

多年来研究表明，肌酸补充剂可以增加体内水分储存。

Number 4 Do you need to load creatine?

第四个问题你需要增加肌酸用量吗？

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

但是，尽管肌酸对提高成绩优势很大，它安全性又如何呢？

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，补充肌酸通常意味着让他们能多举起几磅或更多重量。

But your belief about creatine works more in this case.

但在这种情况，您对肌酸信念更为有效。

Like if you go to consensus and you type in, does creatine build muscle?

比如，如果你去达成共并输入，肌酸能增强肌肉吗？

Buffered creatine is as good or worse.

缓冲肌酸要么一样好，要么更差。