肌酸增補在運動訓練的應用

Applications of Creatine Supplementation on Sports Training

10.6194/SCS.2002.01.12

蔡崇濱(Chung-Bing Tsai)

肌酸增補 ； 運動訓練 ； creatine supplementation ； sports training

教練科學

1期（2002 / 05 / 01）

109 - 119

繁體中文

運動選手早已廣泛採行肌酸增補，此種盛行增補肌酸的現象，應是基於強化磷酸原供能系統的考量，藉以達到提昇運動能力的目的。 運動訓練能否顯著提昇肌肉中的總肌酸含量，迄無定論。運動選手的肌酸消耗量較大，單靠正常飲食，很難達到理想含量，因此，藉助增補－途，應是合理之舉。 截至目前，尚未發現增補肌酸會對肌酸合成功能、腎臟機能、肝臟機能和肌肉功能發生不良影響，也未證實有副作用存在。 許多研究證實增補肌酸可以增加肌肉中肌酸或磷酸肌酸的含量，但是，並非所有運動項目的成績表現，都能因而獲得改善，其中，對於短時間高強度的間歇性全力踩車、間歇性等長運動、間歇性等速運動、間歇性跑步、間歇性游泳及間歇性跳躍，固然都有顯著效果，但對持續時間較長的耐力性運動項目，及一次最大用力的爆發性運動項目，則乏效果顯現。因此，擬定營養增補策略時，對於是否需要增補肌酸，允應多加斟酌。

Creatine supplementation has been in widespread use for a long time. The phenomenon of the prevalence of creatine supplementation is supposed to base on the consideration for intensifying the phosphagen system (磷酸原供能系統) to enhance the sports power. Whether can sports training significantly enhance the total creatine quantity in muscle or not, it has no final conclusion so far, Because athletes consumed more creatine, it would be difficult to attain the ideal quantity if they only depended on normal diets. Therefore, to draw support from supplementation should be reasonable. It has not been found by now that creatine supplementation might cause bad effects on creatine composed, kidney, liver, and muscle functions, as well as side effects. Many researches proved creatine supplementation could increase the quantity of creatine or phosphocreatine in muscles. However, it might not improve the performance of all sports. It has significant impression on short time and high intensity exercises, such as intermittent all-out cycling, intermittent isometrics, intermittent isometrics, intermittent running, intermittent swimming, and intermittent jumping. but has no significant effect on tong time and endurance exercises, as well as explosive exercises with maximum force at a time. Therefore. when the nutritional supplement plan is drafted, it should be considered carefully whether creatine supplement is necessary or not.

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