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肌酸真的安全吗 – 译学馆
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肌酸真的安全吗

Is Creatine Actually Safe?

这里是可以自由分享和咨询健康健身问题的社区
Looking for the community we can freely share and ask for advice on something
加入我们 寻找你所需的帮助吧
They come drawing our picturefit discord community today get our help in need
只需点击下方链接即可 我们等着你的到来
drawing the zz just following the link in the description. see you there
对于外行人来说 肌酸听起来会有一点吓人
Creatine, to those unaware, can sound a little scary
而且经常被误认为是……危险的物质
and often erroneously labled similar to more serious substances.
但是就像许多互联网上的事情一样
But like many things perpetuated on the interwebs
你能搜到的大部分有关肌酸的内容
creatine information has succumbed
都是充满谬误的不实信息
to the unfortunate demise of faulty information.
或者用健身界的说法就是:伪科学
Or as we like to say in the fitness world: bro science.
幸运的是 迅速了解一些科学文献
Thankfully, a quick dive into the scientific literature
可以消除一些困惑
can clear up some of the confusion.
首先 快速了解一下肌酸是什么
First, a quick breakdown of what creatineis.
肌酸是一种身体可以自己合成的氨基酸
Creatine is a naturally occurring amino acid
它由其他两种体内的氨基酸合成
that our body itself makes from two other amino acids,
即精氨酸和甘氨酸
arginine and glycine.
大部分肌酸集中在肌肉中
Most of it presides in our muscles.
并在磷酸-肌酸能量系统中发挥作用
There, it has a role in the ATP-PCR system,
该系统负责在运动最初的10-15秒产生能量
the system responsible for the initial 10 to 15 seconds of energy production during physical activity.
而肌酸则负责在休息时为该系统补充能量
Creatine essentially replenishes this system during rest,
因此肌酸很受速度和力量爆发型运动员的欢迎
explaining its popularity among athletes employing bursts of speed and strength
对于健身爱好者而言
For fitness enthusiasts,
补充肌酸通常意味着
supplementing creatine generally means
让他们能多举起几磅或更多的重量
adding a few more pounds or reps to your lifts.
这太棒了
Which is great.
但是 尽管肌酸对提高成绩优势很大
But as great as this performance benefit is,
它的安全性又如何呢?
how safe is creatine really?
幸运的是 肌酸大概是
Fortunately for us, creatine is perhaps
世界上被研究得最多的补充剂
the most studied supplement in the world,
有一千多项关于它的影响的研究
with over a thousand studies covering its effects.
这些宝贵的数据显示
And with all this treasure trove of data,
某种程度上 补充肌酸是安全的
signs seem to point to creatine supplementation being safe.
要点如下
Here’s the gist.
《国际运动营养学会》期刊的研究表明
According to the findings of the Journal of International Society of Sports Nutrition,
在经过科学的筛选工作后
after doing to the legwork of sifting through the science,
他们的研究对象包括下列人群:短期和长期服用者
they found that short and long-term creatine studies
包括不同剂量 不同健身水平
consisting of different dosages, fitness levels,
和包括婴儿和青少年在内的不同年龄群体
and age groups, including infants and adolescents,
这些研究显示补充肌酸没有不利的健康风险
displayed no adverse health risks with creatine supplementation.
没有加重损伤的风险
No increased risk of injuries, no dehydration,
没有导致脱水 抽筋 肾功能不全
no cramping,renal dysfunction,
甚至胃部不适的风险
or even upset stomach.
唯一可能的副作用是轻微的体重增加
The only potential side effect is slight weight gain
可能是因为肌酸的储水功能
potentially attributed to water retention.
至于那些长期服用会导致秃顶的担心
And for those wondering, the often-perpetuated side effect of balding is also,
在很大程度上 这也是不真实的
for the most part, untrue.
肌酸和双氢睾酮之间可能存在某种联系
There might be a link between creatine and DHT,
双氢睾酮是一种和秃顶有关的物质
a substance related to balding,
但是没有直接的关系
but no direct connection.
肌酸只会影响那些本身就容易秃顶的人
And it only pertains to individuals susceptible to balding in the first place.
现在我们知道肌酸是相当安全的
Now we know that creatine is fairly safe,
但是大量的数据也表明
but the immense data also shows that
肌酸还有很多额外的好处
creatine has quite a bumload of additional health benefits.
这些好处包括但不限于
These benefits include but are not limited to,
运动成绩的明显提高
obviously improved exercise performance,
预防伤害和提升康复能力
improved injury prevention and rehabilitation,
有助运动后的恢复 还有抗衰老能力
improved post-exercise recovery, improved anti-aging,
甚至能预防帕金森症和肌肉萎缩症
and even improved protection to diseases like Parkinson’s and muscular dystrophy.
幸运的是 我们能从食物中获得大量肌酸
Luckily, we can get most of our creatine simply from our food,
尤其在红色肉类和海鲜中
especially in red meats and sea food.
然而 由于身体无法储存大量肌酸
Supplementation, however, is often suggested anyway
因此还是建议服用补充剂
since we don’t store too much creatine in our bodies.
一般建议每天补充大约2到5克肌酸
Typical recommendation is roughly 2 to 5 grams of supplemented creatine per day.
视频就要结束了 再说一次
And to close, again,
不管你之前听说过什么
regardless of what you might have heard elsewhere,
对于健康人群来说 肌酸绝对安全
for healthy populations, creatine is definitely safe.
我想知道肌酸对你有什么益处
Let me know how creatine has been for you.
它对你起作用了吗?或者对你有副作用吗?
Does it work for you or maybe you experience your own set of side effects?
在评论中告诉我
Let me know in the comments.
如果你喜欢这个视频
If you enjoyed this video,
那就点个赞吧
please give it a thumbs up
并且分享给你热爱肌酸的朋友哦
and share it with your creatine-loving friends.
一如既往 感谢您的观看
As always, thank you for watching
去获取蛋白质吧
and get your protein!

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视频概述

肌酸是一种存在于人体的氨基酸,能够辅助为肌肉和神经细胞提供能量。

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视频来源

https://www.youtube.com/watch?v=FiuuScStrvM

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