Williams M H, Branch J D
Department of Exercise Science, Physical Education, and Recreation, Old Dominion University, Norfolk, Virginia 23529-0196, USA.
J Am Coll Nutr. 1998 Jun;17(3):216-34. doi: 10.1080/07315724.1998.10718751.
Creatine, a natural nutrient found in animal foods, is alleged to be an effective nutritional ergogenic aid to enhance sport or exercise performance. Research suggests that oral creatine monohydrate supplementation may increase total muscle creatine [TCr], including both free creatine [FCr] and phosphocreatine [PCr]. Some, but not all, studies suggest that creatine supplementation may enhance performance in high-intensity, short-term exercise tasks that are dependent primarily on PCr (i.e., < 30 seconds), particularly laboratory tests involving repeated exercise bouts with limited recovery time between repetitions; additional corroborative research is needed regarding its ergogenic potential in actual field exercise performance tasks dependent on PCr. Creatine supplementation has not consistently been shown to enhance performance in exercise tasks dependent on anaerobic glycolysis, but additional laboratory and field research is merited. Additionally, creatine supplementation has not been shown to enhance performance in exercise tasks dependent on aerobic glycolysis, but additional research is warranted, particularly on the effect of chronic supplementation as an aid to training for improvement in competitive performance. Short-term creatine supplementation appears to increase body mass in males, although the initial increase is most likely water. Chronic creatine supplementation, in conjunction with physical training involving resistance exercise, may increase lean body mass. However, confirmatory research data are needed. Creatine supplementation up to 8 weeks has not been associated with major health risks, but the safety of more prolonged creatine supplementation has not been established. Creatine is currently legal and its use by athletes is not construed as doping.
肌酸是一种存在于动物性食物中的天然营养素，据称是一种有效的营养性促力剂，可提高运动或锻炼表现。研究表明，口服补充一水肌酸可能会增加肌肉总肌酸（TCr），包括游离肌酸（FCr）和磷酸肌酸（PCr）。一些（但并非全部）研究表明，补充肌酸可能会提高主要依赖磷酸肌酸的高强度、短期运动任务（即<30秒）的表现，特别是涉及重复运动回合且重复之间恢复时间有限的实验室测试；关于其在依赖磷酸肌酸的实际现场运动表现任务中的促力潜力，还需要更多的确证性研究。补充肌酸并未始终如一地显示能提高依赖无氧糖酵解的运动任务的表现，但值得进行更多的实验室和现场研究。此外，补充肌酸尚未显示能提高依赖有氧糖酵解的运动任务的表现，但仍需要更多研究，特别是关于长期补充作为辅助训练以提高竞技表现的效果。短期补充肌酸似乎会增加男性的体重，尽管最初的增加很可能是水分。长期补充肌酸并结合包括抗阻运动在内的体育训练，可能会增加瘦体重。然而，需要确证性的研究数据。补充肌酸长达8周尚未发现与重大健康风险相关，但更长时间补充肌酸的安全性尚未确定。目前肌酸是合法的，运动员使用它不被视为使用兴奋剂。
