Name: 每天補充肌酸對身體有什麼影響？ (科學解析) (What Happens to Your Body If You Take Creatine Daily? (Science Explained))
Uploaded: 2026-02-02T07:01:21.000Z
Duration: 19 min 3 s

From the very first day you take creatine, something subtle but powerful begins beneath the surface, long before you notice anything in the mirror.

從你開始補充肌酸的第一天起，一些細微但強大的變化就開始在表面之下發生，遠在你照鏡子注意到任何改變之前。

關係子句

It's as if your body flicks on a hidden switch, initiating a biochemical shift that prepares your cells for greater performance.

這就像你的身體打開了一個隱藏的開關，啟動了生化轉變，為你的細胞做好迎接更佳表現的準備。

Most people imagine creatine as something that only impacts physical strength.

大多數人認為肌酸只會影響體能。

Yet the initial changes are far more foundational.

然而，最初的改變其實是更基礎的。

These changes build the platform on which all future benefits unfold.

這些改變為未來所有益處的展開打下了平臺。

As creatine enters your system, your cells begin absorbing it like a resource they've been waiting for.

當肌酸進入你的系統時，你的細胞開始像吸收它們一直等待的資源一樣吸收它。

Your muscles store the majority of creatine, anticipating higher energy demands.

你的肌肉儲存了大部分的肌酸，以預期更高的能量需求。

Interestingly, even non athletes experience this early recalibration, proving that creatine's influence extends beyond bodybuilding culture.

有趣的是，即使是非運動員也會經歷這種早期的再校準，證明肌酸的影響力超出了健美文化。

Your body responds, because creatine is not foreign.

你的身體會做出回應，因為肌酸並非外來物。

It's a molecule your system already knows how to use.

它是一種你的身體系統本來就知道如何使用的分子。

During this first 24 hours, your body subtly adjusts water balance inside your muscle cells.

在最初的 24 小時內，你的身體會巧妙地調整肌肉細胞內的水分平衡。

the internal hydration shift is actually a sign that the cell is preparing for energy production.

這種內部水合作用轉變其實是細胞正在為能量生產做準備的跡象。

Instead of bloating, it's more like your muscles are adjusting their internal machinery to operate more efficiently.

與其說是水腫，不如說是你的肌肉正在調整內部機制以更有效率地運作。

This subtle shift is one of the earliest and most misunderstood reactions your body has to creatine.

這種微妙的轉變是你身體對肌酸最早且最常被誤解的反應之一。

而這也是好奇心開始增加的地方。

Even though you feel nothing, yet, the foundation for energy, strength and cognitive benefits starts forming silently.

即使你還感覺不到任何異狀，但能量、體能和認知益處的基礎正在悄悄形成。

This is why scientists often say that creatine works long before you feel it.

這也是為什麼科學家常說肌酸在你感覺到效果之前就已經在作用了。

And yes, later in this video, you'll understand exactly why.

沒錯，在這支影片的後面，你會確切瞭解原因。

Those initial 24 hours matter more than you think.

最初的 24 小時比你想像的還重要。

Inside each muscle cell, tiny structures called mitochondria begin interacting differently.

在每個肌肉細胞裡面，稱為粒線體的微小結構開始以不同的方式互動。

Once creatine levels rise, think of mitochondria as min miniature engines.

當肌酸水準升高時，你可以把粒線體想像成微型的引擎。

They decide how much energy your body can produce at any moment.

它們決定了你的身體在任何時刻能產生多少能量。

When creatine becomes more available, these engines operate with greater readiness, allowing them to respond faster to sudden energy demands.

當肌酸變得更容易取得時，這些引擎的運作會更就緒，讓它們能更快地回應突如其來的能量需求。

You're not changing the vehicle, but you're making everything run smoother.

你沒有改變車子本身，但你讓一切運作得更順暢。

This internal supercharging happens quietly and consistently.

這種內部的超級充電是悄悄且持續地發生的。

There's no sudden jolt of energy like caffeine provides.

不會有像咖啡因那樣突然的能量爆發。

Instead, your body becomes more capable in the background.

相反地，你的身體在幕後變得更有能力。

Studies show that this early phase leads to better energy buffering, meaning your cells manage highs and lows of exertion more efficiently.

研究顯示，這個早期階段能帶來更好的能量緩衝，意思就是你的細胞能更有效率地應對運動中的高低起伏。

Over time, this efficiency becomes noticeable.

隨著時間過去，這種效率會變得越來越明顯。

In real world performance, you tire more slowly, recover more effectively, and maintain intensity longer.

在實際表現上，你會感覺更不容易疲勞，恢復得更有效，並能長時間維持強度。

Another fascinating aspect is that creatine acts as a reserve.

另一個令人著迷的點是，肌酸就像一個儲備系統。

When your body experiences a sudden need for explosive energy, it taps into this stored creatine first.

當你的身體突然需要爆發性能量時，它會優先使用儲存的肌酸。

Without it, you rely solely on slower metabolic pathways that fatigue easily.

沒有它，你就只能依賴那些容易疲勞的較慢代謝途徑。

This is why even short bursts of activity feel different.

這就是為什麼即使是短暫的爆發性活動也會感覺不同。

After consistent supplementation, your cells are no longer guessing they're prepared.

持續補充後，你的細胞不再是猜測，而是做好了準備。

Cellular supercharging doesn't just help athletes.

細胞超級充電不只幫助運動員。

Even daily tasks carrying groceries, climbing stairs, maintaining posture become easier over time.

即使是日常的提重物、爬樓梯、維持姿勢，長期下來都會變得更輕鬆。

Creatine strengthens the fundamental currency of energy.

And everyone deals with energy, whether they work out or not.

每個人都會用到能量，不管有沒有運動。

At the center of creatine's magic lies a molecule called ATP.

肌酸的魔力核心是一種叫做 ATP 的分子。

You can think of ATP as your body's ultimate energy coin.

你可以把 ATP 想成你身體終極的能量幣。

Every movement, every thought, every heartbeat depends on it.

每一次的移動、每一次的思考、每一次的心跳都仰賴它。

But ATP burns out fast, usually within seconds, which is why your body must constantly replenish it.

但 ATP 燃燒得很快，通常幾秒鐘就沒了，這也是為什麼你的身體必須不斷補充它。

This is where creatine steps in, transforming a limited energy currency into a more sustainable one.

這時候肌酸就派上用場了，將有限的能量貨幣轉變成更永續的一種。

Creatine helps regenerate ATP at a much faster rate, acting almost like an energy recycling partner.

肌酸能以更快的速度幫助再生 ATP，幾乎就像一個能量回收夥伴。

When ATP breaks down, creatine donates a phosphate group, allowing ATP to reform and keep fueling your activity.

當 ATP 分解時，肌酸會捐贈一個磷酸基團，讓 ATP 重組並持續為你的活動提供能量。

The beauty is that this process happens in instantly and repeatedly, enabling stronger contractions and more powerful movements.

最棒的是，這個過程能瞬間且重複地發生，讓你做出更強的收縮和更有力的動作。

It's a system that has been studied for decades, and the evidence remains remarkably consistent.

這是一個經過數十年研究的系統，而且證據依然非常一致。

What makes this even more fascinating is that ATP isn't exclusive to physical movement.

更令人著迷的是，ATP 並非只用於身體運動。

It also supports brain signaling, memory processing, and overall cellular health.

它也支持腦部訊號傳遞、記憶處理以及整體的細胞健康。

When creatine improves ATP availability, those cognitive functions also benefit.

當肌酸改善 ATP 的可用性時，這些認知功能也會跟著受益。

This connection between muscle energy and brain performance surprises many people, yet research consistently shows it's real.

肌肉能量與大腦表現之間的這種連結讓許多人感到驚訝，但研究持續顯示這是真實的。

As you continue through this video, you'll notice how ATP keeps appearing in different benefits.

當你繼續觀看這支影片時，你會發現 ATP 在各種不同的益處中不斷出現。

It's the common thread that ties creatine's physical and mental effects together.

它是將肌酸的身體和精神效應連結在一起的共同線索。

Understanding ATP is like holding the key to everything else that creatine will do inside your body.

瞭解 ATP 就像掌握了肌酸在你體內所有其他作用的關鍵。

When people imagine creatine's impact on muscles, they often picture instant bulking.

當大家想像肌酸對肌肉的影響時，通常會想到瞬間增肌。

But the actual transformation is far more nuanced and scientifically grounded.

但實際的轉變其實更細膩，也更有科學根據。

As creatine accumulates in muscle tissue, the fibers become more hydrated and better fueled.

隨著肌酸在肌肉組織中累積，肌纖維會變得更水合，也獲得更好的能量供應。

This combination creates an environment where training becomes more productive.

這種組合創造了一個讓訓練更有效率的環境。

But the real transformation is not the water itself.

但真正的轉變並不是水分本身。

It's what that water allows your muscle cells to do better.

而是水分讓你的肌肉細胞能做得更好。

Hydrated muscle fibers activate growth pathways more efficiently.

水合作用的肌纖維能更有效率地啟動生長途徑。

This means protein synthesis becomes more responsive, helping muscles recover and strengthen after intense exercise.

這表示蛋白質合成會更具反應性，幫助肌肉在劇烈運動後恢復和強化。

In other words, creatine lays the groundwork for muscles to adapt more effectively to training stimuli.

換句話說，肌酸為肌肉更有效地適應訓練刺激打下了基礎。

Even if you're not chasing size, you're enhancing the quality and resilience of your muscle fibers.

即使你不是追求體積，你也在提升你肌纖維的品質和韌性。

Over time, consistent creatine Use helps increase the ability to generate force.

長期規律使用肌酸有助於提升產生力量的能力。

This isn't just about lifting heavier weights.

這不只是關於舉起更重的重量。

It includes sprinting faster, jumping higher, and performing repeated movements with less fatigue.

它包含跑得更快、跳得更高，以及以更少的疲勞執行重複動作。

It's a transformation that happens session after session, gradually building a stronger baseline.

這是一個訓練接訓練逐步展開的轉變，穩固地建立更強的基礎。

Creatine's muscle benefits often become noticeable before visible changes appear.

肌酸對肌肉的好處通常在視覺改變出現之前就變得明顯。

Performance improves first, then aesthetics follow.

This is why many athletes feel stronger within weeks, even if the mirror hasn't changed yet.

這就是為什麼許多運動員幾週內就感覺更強壯，即使鏡子裡的自己還沒改變。

Strength always precedes shape, and creatine accelerates that sequence.

力量總是先於體態，而肌酸加速了這個過程。

Few people realize that your brain uses a tremendous amount of energy so much that it's one of the most ATP hungry organs you have.

很少人意識到你的大腦會消耗驚人的能量，多到它成為你擁有的最耗費 ATP 的器官之一。

This is exactly why creatine becomes a silent ally for cognitive performance.

這正是為什麼肌酸會成為你大腦表現的無聲盟友。

When creatine levels rise in the brain, neurons gain faster access to fuel, allowing them to fire more efficiently.

當大腦中的肌酸水準升高時，神經元能更快地獲得燃料，讓它們更有效率地運作。

The effect is subtle at first, but it creates a measurable difference in mental clarity and endurance.

一開始效果不明顯，但它能帶來可衡量的思緒清晰度和耐力差異。

Research has shown that creatine supplementation can improve working memory, reaction time and even resistance to mental fatigue.

研究顯示，補充肌酸可以改善工作記憶、反應時間，甚至抵抗精神疲勞。

These benefits appear not only in athletes, but

這些好處不僅出現在運動員身上，

also in individuals who experience sleep deprivation or high cognitive demand.

也出現在經歷睡眠不足或高認知需求的人身上。

It's almost as if the brain gains an additional buffer that protects it from energy dips throughout the day.

感覺就像大腦獲得了一個額外的緩衝區，保護它免於全天能量的波動。

Another fascinating detail is that vegetarians and vegans often experience even stronger cognitive improvements with creatine.

另一個有趣的細節是，素食者和純素食者透過肌酸通常會獲得更顯著的認知改善。

Since their diets typically provide less of it.

因為他們的飲食通常提供的肌酸較少。

Naturally, their brain stores start lower, so supplementation creates a more noticeable shift.

自然而然，他們大腦的儲存量一開始就較低，所以補充後會產生更明顯的轉變。

This highlights how creatine isn't just a fitness supplement.

這顯示了肌酸不只是一種健身補充品。

It's a molecule deeply connected to brain resilience.

它是一個與大腦韌性緊密相關的分子。

Before we continue, let me know in the comments.

在我們繼續之前，請在留言區告訴我。

Did you know creatine could enhance mental performance or did you think it would was only for muscles?

你知道肌酸可以提升腦力，還是你覺得它只對肌肉有效？

Your answer helps people realize how influential this molecule truly is.

你的回答能幫助大家瞭解這個分子有多麼重要。

As creatine becomes part of your daily routine, your brain gradually shifts into a more energy efficient state.

隨著肌酸成為你日常的一部分，你的大腦會逐漸進入一個更節能的狀態。

Instead of relying heavily on glucose fluctuations, your neurons gain a steadier supply of ATP, allowing mental tasks to feel smoother and more sustainable.

你的神經元不再嚴重依賴葡萄糖的波動，而是獲得更穩定的 ATP 供應，讓腦力任務感覺更順暢、更能持久。

This isn't a stimulant like buzz, it's it's a subtle enhancement of how your brain naturally functions.

這不是像提神飲料那樣的興奮劑，而是對大腦自然運作方式的一種微妙增強。

Long term studies show that creatine supports working memory, attention and resistance to cognitive fatigue, especially during demanding mental tasks.

長期研究顯示，肌酸能支持工作記憶、注意力以及對認知疲勞的抵抗力，尤其是在進行高強度腦力任務時。

This is because ATP availability influences how quickly neurons can communicate and recover between signals.

這是因為 ATP 的可用性會影響神經元在訊號之間能多快地溝通和恢復。