So, save your money and stick to the stuff that just works, and that's monohydrate.

所以，想要省钱，长期坚持服用并有效的肌酸，那就是一水化合。

Creatine monohydrate has by far the most evidence of its benefits and other creatine forms have never demonstrated to be superior.

到目前为止，一水肌酸的益处最多，其他肌酸形式还未表现出优越性。

Overall, it's a " good" supplement for fitness and health, and considering how inexpensive it, especially the most effective form of creatine, creatine monohydrate, compared to other supplements, it really is quite a no-brainer first supplement to take.

总的来说，它是一种“很好的”健和健康营养品，考虑到它是多么便宜，尤其是肌酸最有效的形式，一水肌酸，与其他补相比，它真的是一个很容易接受的营养品。

I take five to 10 grams of creatine, just creatine monohydrate powder.

我每天服用5到10克的肌酸，就是肌酸单水合粉末。

Monohydrate is where all of the research is.

一水合是所有研究的对象。

Because they source CreaPure Creatine, the purest, most effective creatine monohydrate available.

因为它们采用了CreaPure肌酸，这是目前市面上最纯净、最有效的单水肌酸。

I mean, it was essentially, there was third party testing looking at actually quantifying the levels of creatine monohydrate in these gummies.

我的意思是，实际上有第三方检测，对这些软糖中肌酸一水合的含量进行了实际测定。

So these are like compounds and it may be even like coenzyme Q10 and a little bit of creatine monohydrate.

这些就像复合，是辅酶Q10，还有一点肌酸单水合。

If you're gonna pick one, creatine is probably the easiest to argue for, specifically creatine monohydrate.

如果你打算选择一种补剂， 肌酸是最容易为之辩护的，特别是单水合肌酸。

So gummies, unless you can find a third-party tested gummy that actually has the amount of creatine monohydrate in it that says on the Nutrition Facts label, I would avoid a gummy.

所以，除非你找到一种经过第三方检测的软糖，确实含有标签上营养成分表所标注的量的肌酸一水合，否则我建议避免食用软糖形式的补剂。

So creatine monohydrate is wonderful and particularly we're seeing a lot of benefits in women, postmenopausal women and older populations.

所以肌酸单水合非常棒，特别是我们看到它在女性、绝经后女性以及老年人群中有很多益处。

There's a lot more research on creatine monohydrate, but creatine also comes in the HCL, the hydrochloride form.

肌酸单水合的研究更为广泛，但肌酸也有盐酸（HCL）形式。

Creatine monohydrate is the least expensive, fortunately.

肌酸单水合是最便宜的，幸好。

I mean, there's two types of creatine, which are monohydrate and HCL.

我的意思是, 肌酸有两种类型, 分别是单水合肌酸和盐酸肌酸。

And I tell people that if they take creatine monohydrate and they have bloating, which some women do, they'll have a little water retention or some bloating, then just take the creatine HCL.

而且我告诉人们， 如果他们服用肌酸单水合后出现腹胀，有些女性确实会出现这种情况， 她们会有点水分滞留或腹胀，那么就改服用肌酸HCL。

Because yeah, you could – maybe some experiments got faked or maybe they had – but when it's done over – let's take something like creatine monohydrate, right?

因为是的， 你以——也许有些实验是伪造的， 或者也许他们已经伪造了——但是当它完成时——让我们采取像一水肌酸这样的东西，对吗？

I and many other people supplement with five to 10 grams of creatine monohydrate per day.

我和许多其他人每天都会补5到10克的肌酸单水合。

But some people do experience an increase in DHT with creatine monohydrate, and there can be a DHT hair loss link.

但有些人确实会在使用肌酸单水合后出现DHT水平升高，这与脱发有关。

Consuming five to 10 grams of creatine monohydrate per day is going to benefit strength and muscle mass and likely cognition to some extent.

每天摄入 5 到 10 克一水肌酸将有益于力量和肌肉质量，并在一定程度上提高认力。

What are your thoughts on creatine monohydrate and what other supplements do you recommend for your typical client, excuse me, patient?

您对肌酸一水合有何看法， 对于您典型的客户，即患者， 您还推荐哪些其他补剂？