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补充肌酸对有无抗阻训练时瘦体重的影响。

The Effect of Creatine Supplementation on Lean Body Mass with and Without Resistance Training.

作者信息

Desai Imtiaz, Pandit Anurag, Smith-Ryan Abbie E, Simar David, Candow Darren G, Kaakoush Nadeem O, Hagstrom Amanda D

机构信息

School of Health Sciences, Faculty of Medicine and Health, University of New South Wales, Sydney, NSW 2052, Australia.

Centre for Pain IMPACT, Neuroscience Research Australia, Sydney, NSW 2031, Australia.

出版信息

Nutrients. 2025 Mar 19;17(6):1081. doi: 10.3390/nu17061081.

Abstract

: Creatine monohydrate (CrM) is considered to be one of the most effective supplements for enhancing lean body mass during resistance training. However, CrM may influence body water content, potentially confounding lean body mass measurements. Therefore, this randomised controlled trial assessed the effect of CrM alone on lean body mass following a supplement wash-in, and when combined with a resistance training program. : Sixty-three (34 females, 29 males, 31 ± 8 years) participants were randomised to supplement with CrM (5 g/day for 13 weeks: wash-in + 12-week resistance training) or serve as a control (received no creatine or placebo). Lean body mass was measured using dual X-ray absorptiometry at baseline, post 7-day wash-in, and post 12 weeks of resistance training. Both groups began the same training program post CrM wash-in. : After the 7-day wash-in, the supplement group gained 0.51 ± 1.79 kg more lean body mass than the control group ( = 0.03). Following the wash-in, both groups gained 2 kg after resistance training ( < 0.0001), with no between-group difference in lean body mass growth ( = 0.71). Sex-disaggregated analysis showed that the supplement group, only in females, gained 0.59 ± 1.61 kg more lean body mass than the controls ( = 0.04). There were no group differences in lean body mass growth following resistance training in females ( = 0.10) or males ( = 0.35). : A 7-day CrM wash-in increased lean body mass, particularly in females. Thereafter, CrM did not enhance lean body mass growth when combined with resistance training, likely due to its short-term effects on lean body mass measurements. A maintenance dose of higher than 5 g/day may be necessary to augment lean body mass growth.

摘要

一水肌酸(CrM)被认为是在抗阻训练期间增加瘦体重最有效的补充剂之一。然而,CrM可能会影响身体水分含量,这可能会混淆瘦体重的测量结果。因此,这项随机对照试验评估了单独使用CrM在补充期后的效果,以及与抗阻训练计划联合使用时对瘦体重的影响。63名参与者(34名女性,29名男性,31±8岁)被随机分为补充CrM组(5克/天,共13周:补充期+12周抗阻训练)或作为对照组(未接受肌酸或安慰剂)。在基线、7天补充期后以及12周抗阻训练后,使用双能X线吸收法测量瘦体重。两组在CrM补充期后开始相同的训练计划。7天补充期后,补充组比对照组多获得0.51±1.79千克的瘦体重(P=0.03)。补充期后,两组在抗阻训练后均增加了2千克(P<0.0001),瘦体重增长在组间无差异(P=0.71)。按性别分层分析表明,仅在女性中,补充组比对照组多获得0.59±1.61千克的瘦体重(P=0.04)。女性(P=0.10)或男性(P=0.35)在抗阻训练后瘦体重增长在组间无差异。7天的CrM补充期增加了瘦体重,尤其是在女性中。此后,CrM与抗阻训练联合使用时并未增强瘦体重增长,可能是由于其对瘦体重测量的短期影响。可能需要高于5克/天的维持剂量来增加瘦体重增长。

https://cdn.ncbi.nlm.nih.gov/pmc/blobs/fe49/11944689/2dc70ad836d1/nutrients-17-01081-g001.jpg

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