Hall Matthew, Trojian Thomas H
Department of Family Medicine, University of Connecticut, San Francis Hospital, Hartford, CT 06105, USA.
Curr Sports Med Rep. 2013 Jul-Aug;12(4):240-4. doi: 10.1249/JSR.0b013e31829cdff2.
Creatine monohydrate is a dietary supplement that increases muscle performance in short-duration, high-intensity resistance exercises, which rely on the phosphocreatine shuttle for adenosine triphosphate. The effective dosing for creatine supplementation includes loading with 0.3 g·kg·d for 5 to 7 days, followed by maintenance dosing at 0.03 g·kg·d most commonly for 4 to 6 wk. However loading doses are not necessary to increase the intramuscular stores of creatine. Creatine monohydrate is the most studied; other forms such as creatine ethyl ester have not shown added benefits. Creatine is a relatively safe supplement with few adverse effects reported. The most common adverse effect is transient water retention in the early stages of supplementation. When combined with other supplements or taken at higher than recommended doses for several months, there have been cases of liver and renal complications with creatine. Further studies are needed to evaluate the remote and potential future adverse effects from prolonged creatine supplementation.
一水肌酸是一种膳食补充剂，在依赖磷酸肌酸穿梭来生成三磷酸腺苷的短时间、高强度抗阻运动中，可提高肌肉性能。补充肌酸的有效剂量包括：以0.3 g·kg·d的剂量负荷5至7天，随后最常见的是维持剂量为0.03 g·kg·d，持续4至6周。然而，增加肌肉内肌酸储备并不一定需要负荷剂量。一水肌酸是研究最多的；其他形式，如肌酸乙酯，并未显示出额外的益处。肌酸是一种相对安全的补充剂，报告的不良反应较少。最常见的不良反应是补充初期的短暂性水潴留。当与其他补充剂联合使用或以高于推荐剂量服用数月时，有使用肌酸导致肝脏和肾脏并发症的病例。需要进一步研究以评估长期补充肌酸的远期和潜在的未来不良反应。
