Creatine supplementation and exercise performance - Recent findings
Creatine supplementation and exercise performance - Recent findings
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DOI：
10.2165/00007256-200535020-00002
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发表时间：
2005-01-01
期刊：
影响因子：
9.8
通讯作者：
Lamont, HS
中科院分区：
文献类型：
--
作者：
Bemben, MG;Lamont, HS
肌酸蒙古特可能是最广泛使用的补充剂之一，试图提高运动成绩。本综述的目的是利用现有的最新研究，更新、总结和评估与铬摄取、运动和锻炼表现相关的研究结果。由于大量关于铬补充剂的科学文献，以及最近描述Spin特异性效应的努力，本文重点介绍了自1999年以来发表的研究文章。铬是由肝脏内源性产生的，或从外源性来源，如肉类和鱼类摄取的。人体内几乎所有的铬都以游离态(铬：接近40%)或磷酸化(聚合酶链式反应：类似于60%)的形式存在于骨骼肌中，代表着平均体重为70公斤的人的平均铬库约为120-140g。假设铬可以通过许多可能的机制作为潜在的麦角化辅助作用，但它似乎对重复短时间高强度体力活动的活动最有效。此外，调查人员研究了一些不同的铬负荷方案；最常见的方案包括最初的负荷阶段为每天20g，持续5-7天，然后是不同时期(1周至6个月)的维持阶段，每天3-5g。当最大力量或力量(动态或等张收缩)是摄取铬后的结果衡量标准时，通常看来，无论运动、性别或年龄，铬确实显著影响力量的产生。在研究等速力量的产生时，证据更加模糊，几乎没有证据支持使用肌酸来进行等长肌肉表现。摄入铬对预防或抑制肌肉活动后的肌肉损伤或酸痛几乎没有好处。当根据运动的强度和持续时间来评估表现时，与连续和间歇性耐力活动相关的证据相互矛盾。然而，涉及跳跃、短跑或骑自行车的活动通常在摄入铬后表现出更好的运动表现。考虑到这些概念，本文的重点是总结铬对特定表现结果的有效性，而不是对拟议的作用机制。本综述的最后一个简短部分涉及铬补充的潜在不利影响。似乎没有强有力的科学证据支持任何不利影响，但应该指出的是，到目前为止还没有研究解决长期使用铬的问题。
Creatine monchydrate (Cr) is perhaps one of the most widely used supplements taken in an attempt to improve athletic performance. The aim of this review is to update, summarise and evaluate the findings associated with Cr ingestion and sport and exercise performance with the most recent research available. Because of the large volume of scientific literature dealing with Cr supplementation and the recent efforts to delineate spon-specific effects, this paper focuses on research articles that have been published since 1999.Cr is produced endogenously by the liver or ingested from exogenous sources such as meat and fish. Almost all the Cr in the body is located in skeletal muscle in either the free (Cr: similar to 40%) or phosphorylated (PCr: similar to 60%) form and represents an average Cr pool of about 120-140g for an average 70kg person.It is hypothesised that Cr can act though a number of possible mechanisms as a potential ergogenic aid but it appears to be most effective for activities that involve repeated short bouts of high-intensity physical activity. Additionally, investigators have studied a number of different Cr loading programmes; the most common programme involves an initial loading phase of 20 g/day for 5-7 days, followed by a maintenance phase of 3-5 g/day for differing periods of time (1 week to 6 months). When maximal force or strength (dynamic or isotonic contractions) is the outcome measure following Cr ingestion, it generally appears that Cr does significantly impact force production regardless of sport, sex or age. The evidence is much more equivocal when investigating isokinetic force production and little evidence exists to support the use of Cr for isometric muscular performance. There is little benefit from Cr ingestion for the prevention or suppression of muscle damage or soreness following muscular activity.When performance is assessed based on intensity and duration of the exercises, there is contradictory evidence relative to both continuous and intermittent endurance activities. However, activities that involve jumping, sprinting or cycling generally show improved sport performance following Cr ingestion. With these concepts in mind, the focus of this paper is to summarise the effectiveness of Cr on specific performance outcomes rather than on proposed mechanisms of action.The last brief section of this review deals with the potential adverse effects of Cr supplementation. There appears to be no strong scientific evidence to support any adverse effects but it should be noted that there have been no studies to date that address the issue of long-term Cr usage.