运动表现证据充分

Creatine

别名: creatine monohydrate

Creatine is a natural muscle compound that helps rapidly regenerate energy (ATP) during short, intense efforts. It is one of the best-researched sports supplements.

用途

Better performance in repeated short high-intensity efforts (EFSA, from 3 g daily) – strong evidence
Greater strength and muscle gains with resistance training – strong evidence
Muscle support in older adults combined with training – moderate evidence
Cognition, especially with sleep loss or vegan diets – weak evidence

剂型及区别

monohydrate

best-researched, cheap and effective; micronised dissolves better

Creapure

label for pure monohydrate from a specific raw-material maker

creatine HCl

more soluble, smaller dose volume; superiority over monohydrate not shown

capsules

convenient but several needed for a daily dose

何时服用

Any time of day, every day including rest days; after training with a meal is practical.

适合搭配

Carbohydrates and protein in a meal, adequate fluids.

不宜同服 / 需错开

Avoid stacking several creatine products without totalling the dose.

注意事项

With kidney disease use only after medical advice. Creatine can raise creatinine on blood tests, so tell your doctor you take it. Consult your doctor or pharmacist if you are pregnant, breastfeeding, have kidney or liver disease or take any medicines.

安全性

EFSA assessed an intake of 3 g per day as safe. Do not exceed the label dose.

实用建议

Loading is not necessary – a steady daily dose saturates muscles in 3–4 weeks. The first extra kilo is usually water in the muscle.

含 Creatine 的产品 26

EAA – essential amino acids + Creatinepowder肌肉恢复耐力力量

Electrolytes + Creatinepowder电解质耐力肌肉精力

Creatine + beta-alanine+ beta-alanine力量肌肉恢复大脑与记忆

Creatine + Collagen + Glycinepowder力量肌肉恢复大脑与记忆

Creatine monohydrate (Creapure)monohydrate (Creapure)力量肌肉恢复大脑与记忆

Creatine ethyl esterethyl ester力量肌肉恢复大脑与记忆

Creatine hydrochloridehydrochloride力量肌肉恢复大脑与记忆

Creatine hydrochloride 3.9 ghydrochloride · 3.9 g / 份力量肌肉恢复大脑与记忆

Creatine hydrochloride 3200 mghydrochloride · 3 200 mg / 份力量肌肉恢复大脑与记忆

Creatine 1500 mghydrochloride · 1 500 mg / 粒力量肌肉恢复大脑与记忆

Creatine 5 gmonohydrate Creapure · 5 g / 份力量肌肉恢复大脑与记忆

Creatine monohydrate 1000 mgmonohydrate · 1 000 mg / 片力量肌肉恢复大脑与记忆

Creatine monohydrate 1500 mgmonohydrate · 1 500 mg / 片力量肌肉恢复大脑与记忆

Creatine monohydrate + dextrose 3410 mgmonohydrate + dextrose · 3 410 mg / 份力量肌肉恢复大脑与记忆

Creatine monohydrate + calcium HMB 3410 mgmonohydrate + calcium HMB · 3 410 mg / 份力量肌肉恢复大脑与记忆

Creatine monohydrate + taurine + B6 3400 mgmonohydrate + taurine + B6 · 3 400 mg / 份力量肌肉恢复大脑与记忆

Creatine monohydrate 3000 mgmonohydrate · 3 000 mg / 份力量肌肉恢复大脑与记忆

Creatine monohydrate 5 gmonohydrate · 5 g / 份力量肌肉恢复大脑与记忆

Creatine 875 mgmonohydrate · 875 mg / 粒力量肌肉恢复大脑与记忆

Creatine monohydrate (Creapure) 3250 mgmonohydrate (Creapure) · 3 250 mg / 份力量肌肉恢复大脑与记忆

Creatine 5 gmicronized monohydrate · 5 g / 份力量肌肉恢复大脑与记忆

Creatinebuffered力量肌肉恢复大脑与记忆

Creatine pH-buffered monohydrate (Kre-Alkalyn) 1500 mgpH-buffered monohydrate (Kre-Alkalyn) · 1 500 mg / 份力量肌肉恢复大脑与记忆

Creatine pyruvate 4 gpyruvate · 4 g / 份力量肌肉恢复大脑与记忆

Creatine micronized monohydratemicronized monohydrate力量肌肉恢复大脑与记忆

Creatine tri-creatine malate 3 gtri-creatine malate · 3 g / 份力量肌肉恢复大脑与记忆

如何理解证据评级

证据充分证据中等证据薄弱无证据

充分 = 多项高质量人体研究或官方推荐；中等 = 有前景但研究规模较小；薄弱 = 研究少或结果不一；无证据 = 说法未被证实。

搭配检查

选择您服用的补充剂及药物（如有），我们会显示哪些相互干扰、哪些需要错开时间、需要注意什么。

检查 Creatine 与其他的搭配

您真正需要哪些补充剂？

Fénix Methode 根据您的血检结果挑选并安排服用时间——不再白花钱。

了解 Fénix Methode

用途