Name: 愛健身的人常吃的「肌酸」真的安全嗎？(Is Creatine Actually Safe?)
Uploaded: 2023-07-30T21:01:30.000Z
Duration: 3 min 41 s

Creatine, to those unaware, can sound a little scary and often erroneously labeled similar to some more… serious substances.

對於不了解的人來說，肌酸酐聽起來可能有點恐怖，有時也會被不正確地與危險物品混為一談。

But like many things perpetuated on the interwebz, creatine information has succumbed to the unfortunate demise of faulty information.

但如同許多在網路上不朽的事物，肌酸酐相關資訊終究也不幸地落入錯誤資訊的魔爪。

Or as we like to say in the fitness world: bro-science.

也就是我們在健身圈所謂的「大隻佬健身秘訣」。

Thankfully, a quick dive into the scientific literature can clear up some of the confusion.

所幸，只要快速地投入科學文獻中就可以釐清一些困惑點。

First, a quick breakdown of what creatine is.

首先，快速解析肌酸酐究竟是什麼。

Creatine is a naturally occurring amino acid that our body itself makes from two other amino acids, arginine and glycine.

肌酸酐是一種由人體透過精氨酸以及甘胺酸兩種氨基酸而自然生成的胺基酸。

There, it has a role in the ATP-PCr system, the system responsible for the initial 10 to 15 seconds of energy production during physical activity.

它在其中的三磷酸腺苷-三磷酸肌酸系統（ATP-PC system）中有其角色，而這個系統負責了運動時前 10 至 15 秒的力量生產。

Creatine essentially replenishes this system during rest, explaining its popularity among athletes employing bursts of speed and strength.

肌酸酐基本上在休息時修補系統，所以在速度與力量需要瞬發力的運動員間非常熱門。

For fitness enthusiasts, supplementing creatine generally means adding a few more pounds or reps to your lifts, which is great.

對於熱愛健身的人來說，補充肌酸酐通常意味著舉重時增加重量或次數，這是很棒的。

But as great as this performance benefit is, how safe is creatine really?

但儘管它幫助成果的效果之大，肌酸酐究竟有多安全？

Fortunately for us, creatine is perhaps the most studied supplement in the world, with over a thousand studies covering its effects.

所幸，肌酸酐或許是全球最常被研究的補充劑，有逾千份針對其功效所做的研究。

And with all this treasure trove of data, signs seem to point to creatine supplementation being safe.

而這個數據寶庫中資料似乎指出補充肌酸酐是安全的。

According to the findings of the Journal of International Society of Sports Nutrition, after doing the legwork of sifting through the science,

根據《國際運動營養學社群期刊》奔走蒐集科學相關資訊進行研究後，

they found that short and long-term creatine studies consisting of different dosages, fitness levels, and age groups, including infants and adolescents, displayed no adverse health risks with creatine supplementation.

發現不同劑量、體適能水平、年齡層（包括嬰孩與青少年）組成的短及與長期肌酸酐研究，都未呈現補充肌酸酐不利於健康的風險。

No increased risk of injuries, no dehydration, no cramping, renal dysfunction, or even upset stomach.

沒有提升的受傷風險、無脫水、無抽筋、腎功能異常，甚或腸胃不適。

The only potential side effect is slight weight gain potentially attributed to water retention.

唯一可能的副作用是體重輕微增加，可能歸因於水腫。

And for those wondering, the often-perpetuated side effect of balding is also, for the most part, untrue.

回應那些可能有疑慮的人，時常為持續性地落髮副作用在絕大多數時候也不是真的。

There might be a link between creatine and DHT, a substance related to balding, but no direct connection.

肌酸酐與和落髮有關的 DHT 這種物質之間可能有連結，但沒有直接的關係。

And it only pertains to individuals susceptible to balding in the first place.

它也僅涉及原本就有掉髮傾向的個體。

Now we know that creatine is fairly safe, but the immense data also shows that creatine has quite a bumload of additional health benefits.

我們現在已知肌酸酐相對安全，還有大量資料也顯示肌酸酐有許多附加的健康益處。

These benefits include but are not limited to, obviously improved exercise performance, improved injury prevention and rehabilitation, improved post-exercise recovery, improved anti-aging, and even improved protection to diseases like Parkinson's and muscular dystrophy.

這些好處包括（但不限於）運動表現、傷害預防與復原、運動後恢復、抗衰老各面向的提升，連對於像是帕金森氏症等疾病或肌肉萎縮的預防也有增強作用。

Luckily, we can get most of our creatine simply from our food, especially in red meats and seafood.

很幸運的是，我們僅從食物當中就可以獲得多數所需的肌酸酐，尤其是在紅肉與海鮮當中。

Supplementation, however, is often suggested anyway since we don't store too much creatine in our bodies.

不過通常仍會建議攝取補充劑，因為人體內不會儲藏太多肌酸酐。

Typical recommendation is roughly 2 to 5 grams of supplemented creatine per day.

一般的建議量為每天約 2 至 5 克的肌酸酐補充劑。

And to close, again, regardless of what you might have heard elsewhere, for healthy populations, creatine is definitely safe.

最後再次強調，不管你曾經聽過什麼資訊，對於身體健康的群體來說，肌酸酐絕對是安全的。

Let me know how creatine has been for you.

跟我說說說肌酸酐對你的影響吧！

Does it work for you or maybe you experienced your own set of side effects?

它對你有效嗎？還是你經歷了自己獨有的副作用？

If you enjoyed this video, please give it a thumbs up and share it with your creatine-loving friends.

如果你喜歡這部影片，請點讚並與熱愛肌酸酐的朋友們分享。

As always, thanks for watching, and GET YOUR PROTEIN!

一如既往地感謝各位觀看，並提醒大家補充蛋白質！