Rawson Eric S, Volek Jeff S
Department of Exercise Science and Athletics, Bloomsburg University, Bloomsburg, Pennsylvania 17815, USA.
J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2.
Creatine monohydrate has become the supplement of choice for many athletes striving to improve sports performance. Recent data indicate that athletes may not be using creatine as a sports performance booster per se but instead use creatine chronically as a training aid to augment intense resistance training workouts. Although several studies have evaluated the combined effects of creatine supplementation and resistance training on muscle strength and weightlifting performance, these data have not been analyzed collectively. The purpose of this review is to evaluate the effects of creatine supplementation on muscle strength and weightlifting performance when ingested concomitant with resistance training. The effects of gender, interindividual variability, training status, and possible mechanisms of action are discussed. Of the 22 studies reviewed, the average increase in muscle strength (1, 3, or 10 repetition maximum [RM]) following creatine supplementation plus resistance training was 8% greater than the average increase in muscle strength following placebo ingestion during resistance training (20 vs. 12%). Similarly, the average increase in weightlifting performance (maximal repetitions at a given percent of maximal strength) following creatine supplementation plus resistance training was 14% greater than the average increase in weightlifting performance following placebo ingestion during resistance training (26 vs. 12%). The increase in bench press 1RM ranged from 3 to 45%, and the improvement in weightlifting performance in the bench press ranged from 16 to 43%. Thus there is substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone, although the response is highly variable.
一水肌酸已成为许多努力提高运动成绩的运动员的首选补充剂。最近的数据表明，运动员可能并非将肌酸本身用作提高运动成绩的促进剂，而是长期将肌酸用作训练辅助手段，以增强高强度抗阻训练的效果。尽管有几项研究评估了补充肌酸与抗阻训练对肌肉力量和举重成绩的综合影响，但这些数据尚未进行综合分析。本综述的目的是评估在进行抗阻训练的同时摄入肌酸对肌肉力量和举重成绩的影响。文中还讨论了性别、个体差异、训练状态以及可能的作用机制的影响。在所综述的22项研究中，补充肌酸加抗阻训练后肌肉力量（1次、3次或10次最大重复量[RM]）的平均增幅比抗阻训练期间摄入安慰剂后的肌肉力量平均增幅高8%（分别为20%和12%）。同样，补充肌酸加抗阻训练后举重成绩（最大力量给定百分比下的最大重复次数）的平均增幅比抗阻训练期间摄入安慰剂后的举重成绩平均增幅高14%（分别为26%和12%）。卧推1RM的增幅在3%至45%之间，卧推举重成绩的提高幅度在16%至43%之间。因此，有大量证据表明，在抗阻训练期间补充肌酸在增加肌肉力量和举重成绩方面比单独进行抗阻训练更有效，尽管反应差异很大。
