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

肌肉中的蛋白质，如肌酸激酶与肌红蛋白，会漏入血液中。

Number 2 When should you take creatine?

二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.

就像我说的，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 你的肌酸水平正在增加。

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?

题哪种类型的肌酸最好？

Saying creatine provides only trivial to small gains in muscles.

换句话说，肌酸对肌肉增长的作用可能只是微小的。

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

因此，对于 18 岁及以下的人，我只建议在相关人士的监督下服用肌酸。

First, a quick breakdown of what creatine is.

首先，快速了解一下肌酸是什么。

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.

它也是最便宜的肌酸之一。

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。

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。

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

多年来的研究表明，肌酸补充剂可以增加体内的水分储存。

Number 4 Do you need to load creatine?

四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，它的安全性又如何呢？

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的重量。

But your belief about creatine works more in this case.

但在这种情况下，您对肌酸的信念更为有效。

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

比如，如果你去达成共识并输入，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。