補充肌酸的綜合指南

<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”>&nbsp;<a href=”https://www.iherb.com/c/creatine” style=”font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-size:17px;box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>肌酸</a><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>是天然的物質，主要存在於肌肉細胞中。它是通過膳食獲取的，主要是肉類和海鮮；有一小部分則是由人體產生的。如果沒有任何補充，肌肉存儲的肌酸通常約為</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>60-80%</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>的</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>飽和度。由於素食者飲食中並無顯著的肌酸來源，肌肉儲存量基線往往更低，因此受益於補充的程度更大。肌酸的主要功能是補充</span></span></span><a href=”https://www.iherb.com/c/atp-adenosine-5-triphosphate” style=”font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-size:17px;box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”><span style=”box-sizing:border-box”>三磷酸腺苷（</span><span style=”box-sizing:border-box”>ATP</span><span style=”box-sizing:border-box”>）</span></a><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>的存量，</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>ATP</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>是用於細胞內能量的分子。在短暫的劇烈運動中，快速再生</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>ATP</span></span></span><span style=”box-sizing:border-box”><span style=”font-size:17px”><span style=”font-family:fontbrandedprimary,fontbrandedsecondary,fontbrandedfallback,sans-serif”>的能力有一部分是取決於肌肉中的肌酸酐含量。</span></span></span><a href=”https://tiger19.tw/”><u><span><span 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<p style=”color:rgb(0, 0, 0);font-family:Times New Roman;font-size:medium;font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;”>&nbsp;</p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>自</span><span style=”box-sizing:border-box”>20</span><span style=”box-sizing:border-box”>世紀</span><span style=”box-sizing:border-box”>80</span><span style=”box-sizing:border-box”>年代以來，肌酸一直受到廣泛研究，發表的研究報告超過</span><span style=”box-sizing:border-box”>1000</span><span style=”box-sizing:border-box”>份。補充肌酸對錶現的主要裨益，是提高在健身房和運動場上的能力。關於提升表現的研究大多數都發現，在高強度練習中約有</span><span style=”box-sizing:border-box”>10-20%</span><span style=”box-sizing:border-box”>的改善。例如，在一項對受過阻力訓練的男性進行的研究中，攝取肌酸的組別平均能夠在五組臥推中多做</span><span style=”box-sizing:border-box”>1-2</span><span style=”box-sizing:border-box”>次（練到極限次數）</span><span style=”box-sizing:border-box”>。雖然多做</span><span style=”box-sizing:border-box”>1-2</span><span style=”box-sizing:border-box”>次可能看起來不是很多，但經過一段時間，能夠多做</span><span style=”box-sizing:border-box”>10-20%</span><span style=”box-sizing:border-box”>的次數可</span><span style=”box-sizing:border-box”>增加肌肉建設和力量。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>肌酸是否適合所有人？</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/creatine” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>肌酸</a><span style=”box-sizing:border-box”>主要是對男性進行研究，但大多數女性的研究看來都顯示出類似的益處。事實上，一些研究甚至表明，女性對肌酸的反應比男性更大。此外，老年人肌酸補充有廣泛的研究，也有類似的結果。遺憾的是，肌酸的影響似乎並非對所有人都一樣──不同的人對肌酸的反應也有異，有些人的表現幾乎完全沒有改善，有些人則有明顯的改善。雖然有些人可能沒有那麼強烈的反應，肌酸還是可值得一試。它被認為是提高運動能力和幫助建立肌肉的最有效補充劑。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>是否安全？</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>肌酸是被研究得最多的表現提升補充劑之一，擁有超過</span><span style=”box-sizing:border-box”>30</span><span style=”box-sizing:border-box”>年的數據，其安全性有大量證據支持。曾有一些報告指肌酸可引起脫水和肌肉痙攣，但最好的研究並未顯示有這些情況。</span>&nbsp;<span style=”box-sizing:border-box”>此外，有一種誤解是肌酸可能會傷腎。對不同群體從年輕健康者到老年病患者的短期和長期研究，均未顯示出任何負面影響。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>有副作用嗎？</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>在所有研究中一致的唯一的副作用是會有少許的體重增加，主要是由於肌肉內的水分瀦留增加。不是每個人都會在攝入</span><a href=”https://www.iherb.com/c/creatine” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>肌酸</a><span style=”box-sizing:border-box”>後增加體重，但大多數研究顯示，體重</span><span style=”box-sizing:border-box”>75</span><span style=”box-sizing:border-box”>公斤左右的人平均增重略超過</span><span style=”box-sizing:border-box”>1</span><span style=”box-sizing:border-box”>公斤，範圍從</span><span style=”box-sizing:border-box”>1</span><span style=”box-sizing:border-box”>公斤至</span><span style=”box-sizing:border-box”>&nbsp;3</span><span style=”box-sizing:border-box”>公斤。</span></p>

<h2 style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;font-weight:400;line-height:32px;margin-top:32px;margin-bottom:16px;font-size:26px;”><strong style=”box-sizing:border-box; display:inline-block; font-weight:700; margin-top:16px”><span style=”color:#2c7500″>如何攝取肌酸？</span></strong></h2>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><a href=”https://www.iherb.com/c/creatine” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>肌酸</a><span style=”box-sizing:border-box”>有多種配方，最便宜、最受歡迎而且被研究得最多的是一水肌酸。一水肌酸通常以丸劑和粉劑形態提供，效力相當。肌肉的肌酸儲存必須處於飽和狀態，肌酸才能發揮效果。服用肌酸時有兩種選擇：衝擊期和非衝擊期。</span></p>

<ul>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>衝擊期：</span></strong><span style=”box-sizing:border-box”>每公斤體重攝入</span><span style=”box-sizing:border-box”>0.3</span><span style=”box-sizing:border-box”>克</span><span style=”box-sizing:border-box”>，服用</span><span style=”box-sizing:border-box”>5-7</span><span style=”box-sizing:border-box”>天，然後每天</span><span style=”box-sizing:border-box”>5</span><span style=”box-sizing:border-box”>克</span><span style=”box-sizing:border-box”>。衝擊期讓一個人的肌肉肌酸儲存在約一周內達到飽和狀態，並開始看到結果。衝擊期的缺點是每天需要攝入大量肌酸。儘管一些最穩健的研究並無一致顯示有</span><span style=”box-sizing:border-box”>腸胃不適</span><span style=”box-sizing:border-box”>，但一項研究表明，當服用每份多於</span><span style=”box-sizing:border-box”>5</span><span style=”box-sizing:border-box”>克</span><span style=”box-sizing:border-box”>的劑量時，</span><span style=”box-sizing:border-box”>腸胃不適</span><span style=”box-sizing:border-box”>更為普遍。</span></li>
<li style=”box-sizing:border-box;line-height:1.71;”><strong style=”box-sizing:border-box; font-weight:700″><span style=”color:#2c7500″>非衝擊期：</span></strong><span style=”box-sizing:border-box”>每天服用</span><span style=”box-sizing:border-box”>5</span><span style=”box-sizing:border-box”>克。通常需要約</span><span style=”box-sizing:border-box”>3-4</span><span style=”box-sizing:border-box”>週，肌肉肌酸儲存才達到飽和狀態。要有耐心。</span></li>
</ul>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>常有人討論肌酸在訓練期間的補充時機，然而於何時攝取肌酸可獲得最大效益，並沒有很強的科學論證。大多數研究並無強調攝入肌酸的時間。一項對老年人進行的小規模研究顯示，在鍛煉前和鍛煉後攝入肌酸，效果沒有差異；而另一項對年輕的健美運動愛好者進行的小型研究顯示，身體成分和臥推重複次數的最大重量（</span><span style=”box-sizing:border-box”>RM</span><span style=”box-sizing:border-box”>）略有改善。如果你通常在鍛煉後喝一杯蛋白質奶昔，不妨加入肌酸以獲得潛在的益處，但如果你在鍛煉之前攝取，也是沒有問題的。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>咖啡因等補充劑會使人體產生耐受性，效果會隨著時間減弱，肌酸則不同，效果是持續的，不需要停服再繼續。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>一些人主張同時攝入肌酸和大量碳水化合物，以提高吸收和肌肉中的肌酸總儲存量。確實，碳水化合物有助肌酸進入肌肉，然而還沒有研究表明這種策略對錶現有幫助。</span><a href=”https://tiger19.tw/product/mghj/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國黑金代購</span></span></span></span></u></a>&nbsp;<a href=”https://tiger19.tw/product/mghj/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>美國黑金效果</span></span></span></span></u></a>&nbsp;<a href=”https://tiger19.tw/product/dgbb/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國必邦</span></span></span></span></u></a>&nbsp;<a href=”https://tiger19.tw/product/dgbb/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>德國必邦代購</span></span></span></span></u></a>&nbsp;<a href=”https://tiger19.tw/product/blj/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利勁</span></span></span></span></u></a>&nbsp;<a href=”https://tiger19.tw/product/blj/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>印度必利勁</span></span></span></span></u></a>&nbsp;<a href=”https://tiger19.tw/product/blj/”><u><span><span style=”color:#0000ff”><span style=”font-family:宋体”><span style=”font-family:宋体”>必利勁代購</span></span></span></span></u></a>&nbsp;</p>

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<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>除一水肌酸外，還有其他形態的肌酸，如鹽酸肌酸（</span><span style=”box-sizing:border-box”>HCl</span><span style=”box-sizing:border-box”>）和肌酸乙酯（</span><span style=”box-sizing:border-box”>CEE</span><span style=”box-sizing:border-box”>）。這些肌酸是否優於一水肌酸，目前並無科學文獻支持。鹽酸肌酸的主要優點是更容易溶於水，不過價格較高。一些人聲稱，鹽酸肌酸所需的總劑量比一水肌酸為低，但尚未有這方面的研究。另一方面，肌酸乙酯效果似乎與安慰劑相同，看來不如一水肌酸有效。</span></p>

<p style=”color:rgb(0, 0, 0);font-style:normal;font-variant-ligatures:normal;font-variant-caps:normal;font-weight:400;letter-spacing:normal;orphans:2;text-align:left;text-indent:0px;text-transform:none;white-space:normal;widows:2;word-spacing:0px;-webkit-text-stroke-width:0px;text-decoration-thickness:initial;text-decoration-style:initial;box-sizing:border-box;margin:0px 0px 28px;font-size:17px;line-height:1.71;font-family:FontBrandedPrimary, FontBrandedSecondary, FontBrandedFallback, sans-serif;”><span style=”box-sizing:border-box”>總結一下，</span><a href=”https://www.iherb.com/c/creatine” style=”box-sizing:border-box;color:rgb(21, 101, 192);text-decoration-line:none;” target=”_blank”>肌酸</a><span style=”box-sizing:border-box”>是安全、高度有效和便宜的。每天服用肌酸</span><span style=”box-sizing:border-box”>……</span><span style=”box-sizing:border-box”>這是</span><span style=”box-sizing:border-box”>醫囑！</span></p>