Name: 肌酸：劑量、功效與安全大揭密！feat. Dr. Rhonda Patrick & Dr. Andrew Huberman (Creatine: Dose, Benefits & Safety | Dr. Rhonda Patrick & Dr. Andrew Huberman)
Uploaded: 2026-03-26T21:39:15.000Z
Duration: 17 min 8 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

I started taking weight training and running when I was like 16, maybe.

我大概16歲的時候就開始做重量訓練和跑步了。

And I started taking creatine 'cause back then I was skinny, I wanted to put on muscle.

我開始吃肌酸是因為那時候我太瘦了，想增加肌肉。

I think creatine was sort of first discussed or released back then when I was maybe 18 or something like that, something like that, 18, 19.

我覺得肌酸大概是那時候，我大概18歲還是幾歲的時候，大概18、19歲左右，才開始被討論或推出的。

Um, so I've been taking it a long, long time.

嗯，所以我吃肌酸很久很久了。

But the original protocol, which nobody does anymore, but

但是原始的實驗協議，現在已經沒人在用了，不過

I confess I still do it 'cause I enjoy it, was to take five grams three to five times per day.

我承認我還在做，因為我喜歡，就是一天吃五克，一天三到五次。

and you would mix it with a little bit of grape juice 'cause the idea was you were supposed to spike your insulin and then you get more into the muscles.

你會把它跟一點點葡萄汁混合，因為當時的想法是，你要讓你的胰島素飆升，然後它就會更多地進入肌肉。

And then you had a maintenance dose, which was five grams per day.

然後你會有一個維持劑量，就是一天五克。

the idea back then was that you needed to do a washout every 20 weeks or so where you just stop taking it, you urinate out a bunch of water,

當時的想法是，你大概每二十週需要做一次清除期，就是停止服用，你會排尿排出很多水分，

And I confess I've continued to do this minus the grape juice,

我承認我一直這樣做，只是沒有加葡萄汁，

but occasionally I'll do the grape juice thing.

I don't think there's any real merit to the loading phase, maintenance phase idea.

我覺得強化期、維持劑量的想法，其實沒什麼真正的優點。

But back then and still now, I feel like creatine has made me feel great, um, stronger.

但當時到現在，我都覺得肌酸讓我感覺很棒，嗯，更有力。

Um, I did, I wasn't aware of the cognitive benefits.

嗯，我當時不知道有認知益處。

But what are your thoughts on why creatine suddenly has become this like banner supplement?

但你覺得為什麼肌酸突然變成這麼熱門的補充品？

We should start a supplement of the year thing, right?

我們應該辦個年度補充品票選，對吧？

For a while, I think vitamin D and melatonin came first.

我認為一陣子之前，是維生素D和褪黑激素先紅起來。

Um, we'll have to figure out what years those were.

嗯，我們得查一下那分別是哪幾年的事。

Then, uh, I feel like creatine got supplement of the year for 2026 unless something else comes along.

那，嗯，我覺得肌酸會是 2026 年的年度補充品，除非有什麼別的東西出現。

So creatine, supplement of the year, 2026, even though it's been around for a long, long time.

所以肌酸，年度補充品，2026 年，儘管它已經存在很久很久了。

Well, so first I wanna talk about your loading phase.

嗯，所以我想先談談你的強化期。

And I, like, that was really for the studies that were being done, right?

我覺得，那真的是為了正在進行的研究，對吧？

Because if you're taking five grams a day of creatine, it takes about three to four weeks for your crea, for your muscle creatine stores to become saturated.

因為如果你每天攝取五克肌酸，大約需要三到四周的時間，你的肌酸，你的肌肉肌酸儲存才會飽和。

And researchers aren't gonna do a study where they wait that long.

研究人員不會做一個要等那麼久的實驗。

It was, it's in this isolated bubble of in the experimental protocol,

這是實驗協議裡，一個獨立的階段，

but like in the real world, you have three weeks.

但在真實世界裡，你會有三個星期。

Or if you're like an athlete and you hadn't, you know, taken the creatine, you don't have your creatine stores up and you have to quickly, rapidly.

或者如果你是運動員，而且你沒有，你知道，攝取肌酸，你的肌酸儲存還沒飽和，你必須快速、迅速地。

Like, I was just amazed at how quickly it worked.

像是，我對它奏效的速度感到驚訝。

我，我，我可能是個過度反應者，

but I legitimately put on, I realized some of it was water or most of it was water, but

但我真的增加了，我意識到其中一些是水分，或者大部分是水分，但

somewhere between probably four and eight pounds of.

I don't wanna call it lean mass because it's, you know, it's water in the muscle.

我不想稱它為瘦肉組織，因為你知道，那是在肌肉裡的水分。

Um, but I, I just was, I was like, "Oh my goodness, this is crazy," you know?

嗯，但是，我只是，我當時想，「我的天啊，這太瘋狂了」，你知道嗎？

And, um, and then people thought maybe it was a steroid.

然後，嗯，然後人們以為可能是類固醇。

Turns out it's safe for your kidneys and most everyone.

結果發現它對你的腎臟和大多數人都很安全。

I mean, obviously creatine is stored as creatine phosphate in our, in our cells.

我的意思是，很明顯，肌酸在我們的細胞中以磷酸肌酸的形式儲存。

We make to some degree, you know, between one to three grams of creatine a day.

我們每天會產生一定量的肌酸，你知道，大約一到三克。

我們的肝臟、大腦也會製造它。

And so your muscles, if you're working out, you're really consuming a lot of energy, right?

所以你的肌肉，如果你在運動，你會消耗很多能量，對吧？

So having the creatine stores higher in your muscle is beneficial because, one, you're gonna be able to increase your training volume, right?

所以提高你肌肉裡的肌酸儲存是有好處的，因為，第一，你會能夠增加你的訓練量，對吧？

So it's not like creatine is anabolic in the sense that protein or amino acids are, right?

所以肌酸並不像蛋白質或胺基酸那樣是合成代謝的，對吧？

It's not like directly affecting muscle protein synthesis.

它不會直接影響肌肉蛋白質的合成。

It's just helping you train more, getting more reps in, you know, whatever it is, training, train, your training volume's going up.

它只是幫助你訓練更多，做更多次，你知道，無論是什麼，訓練，你的訓練量都會增加。

And because your training volume's going up, then you're obviously putting more stress on your muscles, which is gonna lead to increased muscle protein synthesis.

由於你的訓練量增加，你對肌肉的壓力顯然更大，這將導致肌肉蛋白質合成增加。

And, you know, obviously there's water probably as well.

而且，你知道，顯然可能還有水分。

That said, you know, you asked me, you know, what happened.

說到這個，你知道，你問我，你知道，發生了什麼事。

So I got interested in creatine back in 20, when I started basically weight training.

所以我在 20 歲的時候開始對肌酸產生興趣，那時候我剛開始做重量訓練。

And I've obviously had heard about it forever, never took it.

我當然聽說過它很久了，但從來沒吃過。

And, um, as I started to get into resistance training, I was like, "I better start taking this.

嗯，當我開始做阻力訓練時，我心想：「我最好開始吃這個了。

This is, I'm like in this, in this world now," and started doing some research and taking it.

我現在在這個領域了，」然後開始做一些研究並開始服用。

So I was taking the five grams a day 'cause that's really what most of the studies show, creatine monohydrate.

所以我每天吃五克，因為這確實是大多數研究顯示的，肌酸單水合物。

That's the most well-researched form of creatine.

And I was taking five grams a day because I was interested in improving my, my training volume and,

我每天吃五克，因為我有興趣提升我的訓練量，

and getting the, the, the benefits of it, right?

Um, and then I had Darren Cando on the podcast.

嗯，然後我請 Darren Cando 上了我的 Podcast。

And, um, once I had started getting into the creatine research, I, the brain stuff started, has been coming out over the past, you know, few years.

還有，嗯，我開始研究肌酸之後，關於大腦的那些研究就出來了，過去幾年來一直都有。

And that's for me become very interesting.

I remember the first time I heard about it years ago, it was like, "Oh, it's, it's helping improve cognitive function in older, older, you know, people." Yeah.

我記得幾年前第一次聽到這個的時候，就覺得「喔，它好像能幫助老年人提升認知功能。」對。

The phosphorocreatine system seems to be somewhat, um, biased towards forebrain structures, you know?

磷酸肌酸系統似乎有點，嗯，偏向於前腦結構，你知道嗎？

I mean, obviously it's in lots of brain areas,

我意思是，很明顯它在很多大腦區域都有，

but that there might be a heavier reliance on it for brain areas that are associated with strategic planning and, you know, working memory.

但對於跟策略規劃和，你知道，工作記憶相關的大腦區域，可能對它的依賴性會比較重。

If you, if you were to sort of just map the, the, the sort of density of usage of the phosphocreatine system, you'd, you'd see a frontal bias for sure.

如果你，如果你要把磷酸肌酸系統的使用密度畫出來，你肯定會看到前腦的偏向。

Um, well anyways, that's kind of where my interest in, in, you know, kind of diving deeper.

嗯，總之，這大概就是我對，對，你知道，深入研究的興趣所在。

Anything that's helping the brain is interesting to me as I know it's to you as well.

任何對大腦有幫助的東西都讓我覺得很有趣，我知道你也是。

And, um, and so I learned a lot from this podcast I did with Darren Cando.

然後，嗯，我從我跟 Darren Cando 做的一個 podcast 學到很多。

He, you know, researches creatine and collaborates with a lot of different researchers that are doing, you know, research on the brain and muscle and, you know, lots of the bone.

他，你知道，研究肌酸，並與許多不同的研究人員合作，他們在研究大腦、肌肉，還有，你知道，骨骼。

Turns out it's beneficial for the bone as well.

But the brain, it's interesting that we also make creatine in the brain, but, um, it's not like, so it's kind of like the muscle, right?

但大腦，有趣的是我們的大腦也會製造肌酸，但是，嗯，它不像，所以它有點像肌肉，對吧？

You're not just gonna, if you take creatine and you don't work out, you're not gonna, you're not gonna get any increase in lean mass, right?

如果你補充肌酸但不運動，你不會增加任何瘦肉組織，對吧？

It's not gonna do much of anything because you're not putting in the work.

它不會有什麼效果，因為你沒有付出努力。