{"id":20771,"date":"2024-11-05T16:30:13","date_gmt":"2024-11-05T16:30:13","guid":{"rendered":"http:\/\/johnhealth.blog\/ch\/?p=20771"},"modified":"2025-06-05T03:18:27","modified_gmt":"2025-06-05T03:18:27","slug":"%e8%82%8c%e9%85%b8-%e4%bd%9c%e7%94%a8%e6%98%af%e4%bb%80%e9%ba%bd%ef%bc%9f%e5%a2%9e%e8%82%8c%e4%b8%b6%e5%81%a5%e8%84%91%e4%b8%b6%e6%8f%90%e5%8d%87%e8%bf%90%e5%8a%a8%e8%a1%a8%e7%8e%b0","status":"publish","type":"post","link":"http:\/\/johnhealth.blog\/ch\/?p=20771","title":{"rendered":"\u808c\u9178 \u4f5c\u7528\u662f\u4ec0\u9ebd\uff1f\u589e\u808c\u4e36\u5065\u8111\u4e36\u63d0\u5347\u8fd0\u52a8\u8868\u73b0"},"content":{"rendered":"

\u542c\u8fc7 \u808c\u9178 \uff08Creatine\uff09\u5417\uff1f\u968f\u7740\u5065\u8eab\u98ce\u6f6e\u9010\u6e10\u76db\u884c\uff0c\u8bb8\u591a\u4eba\u90fd\u5f00\u59cb\u5efa\u7acb\u89c4\u5f8b\u8fd0\u52a8\u548c\u5065\u5eb7\u7684\u996e\u98df\u4e60\u60ef\uff0c\u4e5f\u5f00\u59cb\u60f3\u4e86\u89e3\u5176\u4ed6\u6709\u52a9\u65bc\u5efa\u7acb\u808c\u8089\u6216\u63d0\u5347\u5065\u8eab\u8868\u73b0\u7684\u8425\u517b\u8865\u7ed9\u54c1\uff0c\u9664\u4e86\u4e73\u6e05\u86cb\u767d\u4e36\u808c\u9178\u53ef\u80fd\u4e5f\u662f\u5065\u8eab\u8005\u4e0d\u53ef\u6216\u7f3a\u7684\u597d\u4f19\u4f34\uff0c\u4f46\u76f8\u8f83\u524d\u8005\u6765\u8bf4\uff0c\u808c\u9178\u53ef\u80fd\u4ecd\u53ea\u6709\u8f83\u5c11\u7684\u8fd0\u52a8\u7231\u597d\u8005\u542c\u8fc7\u3002\u56e0\u6b64\u672c\u6587\u5c06\u4ecb\u7ecd\u808c\u9178\u7684\u516d\u79cd\u529f\u7528\u53ca\u597d\u5904\u3002<\/p>\n

\u808c\u9178\u516d\u79cd\u529f\u7528<\/h2>\n

1. \u63d0\u5347\u8fd0\u52a8\u8868\u73b0<\/p>\n

\u808c\u9178\u53ef\u4ee5\u63d0\u5347\u78f7\u9178\u808c\u9178\uff08Phosphocreatine\uff09\u5728\u808c\u8089\u4e2d\u7684\u5b58\u91cf\uff0c\u5e2e\u5fd9\u5236\u9020\u4e09\u78f7\u9178\u817a\u82f7\uff08Adenosine Triphosphate, ATP\uff09\uff0c\u4f60\u53ef\u4ee5\u5c06\u5176\u89c6\u4e3a\u4eba\u4f53\u6d3b\u52a8\u65f6\u6240\u9700\u8981\u7684\u80fd\u91cf\uff0c\u5b83\u4eec\u4f1a\u88ab\u50a8\u5b58\u5728\u808c\u8089\u5185\uff0c\u800c\u5f53\u808c\u8089\u6d3b\u52a8\u65f6\uff0c\u8fd9\u4e9b ATP \u4fbf\u4f1a\u88ab\u5206\u89e3\u3002\u5f53\u6211\u4eec\u8fdb\u884c\u6fc0\u70c8\u8fd0\u52a8\u6216\u662f\u8bad\u7ec3\u65f6\uff0c\u4eba\u4f53\u5c31\u4f1a\u5927\u91cf\u7684\u6d88\u8017\u4e0e\u5236\u9020ATP\uff0c\u6765\u5e94\u4ed8\u5e9e\u5927\u7684\u80fd\u91cf\u6d88\u8017\uff0c\u7136\u800c\u5c31\u50cf\u8d5a\u94b1\u603b\u662f\u6bd4\u82b1\u94b1\u6162\u4e00\u6837\uff0c\u6d88\u8017\u7684\u901f\u5ea6\u4e5f\u6bd4\u5236\u9020\u5feb\uff0c\u8fd9\u4e5f\u662f\u4e3a\u4ec0\u9ebd\u6211\u4eec\u65e0\u6cd5\u5728\u9ad8\u5f3a\u5ea6\u7684\u6d3b\u52a8\u4e2d\u575a\u6301\u592a\u4e45\u7684\u539f\u56e0\u3002\u82e5\u900f\u8fc7\u8865\u5145\u808c\u9178\u63d0\u9ad8 ATP \u7684\u5236\u9020\u91cf\uff0c\u4fbf\u80fd\u5ef6\u957f\u8fd0\u52a8\u65f6\u95f4\uff0c\u63d0\u9ad8\u8fd0\u52a8\u8868\u73b0\u3002<\/p>\n

2. \u589e\u52a0\u808c\u8089\u91cf<\/p>\n

\u808c\u9178\u53ef\u4ee5\u4fc3\u8fdb\u86cb\u767d\u8d28\u7684\u4ea7\u751f\uff0c\u534f\u52a9\u5efa\u7acb\u808c\u8089\u7ea4\u7ef4\u3002\u751f\u7269\u533b\u5b66\u671f\u520a\uff08BMC\uff09\u7684\u7814\u7a76\u4e5f\u6307\u51fa\uff0c\u808c\u9178\u53ef\u4ee5\u63d0\u9ad8\u7c7b\u80f0\u5c9b\u7d20\u751f\u957f\u56e0\u5b501 \uff08Insulin-like growth factor 1 , IGF-1\uff09\u5728\u4f53\u5185\u7684\u6d53\u5ea6\uff0c\u9664\u4e86\u53ef\u4ee5\u589e\u5f3a\u808c\u8089\u7684\u5f3a\u5ea6\u548c\u8010\u529b\u5916\uff0c\u5b83\u4e5f\u80fd\u63d0\u9ad8\u808c\u8089\u5bf9\u8461\u8404\u7cd6\u548c\u80fa\u57fa\u9178\u7684\u5438\u6536\u91cf\u3002\u53e6\u5916\uff0c\u808c\u8089\u5728\u89c6\u89c9\u4e0a\u8981\u770b\u8d77\u6765\u6709\u76f8\u5f53\u7684\u4efd\u91cf\uff0c\u6c34\u5206\u4e5f\u662f\u4e0d\u53ef\u6216\u7f3a\u7684\u91cd\u8981\u56e0\u7d20\u3002\u7531\u65bc\u4eba\u4f53\u6709 70% \u662f\u6c34\u5206\uff0c\u7ec4\u7ec7\u4e2d\u7684\u542b\u6c34\u91cf\u5f71\u54cd\u4e86\u4f53\u79ef\u5927\u5c0f\uff0c\u8fd9\u4e5f\u662f\u4e3a\u4ec0\u9ebd\u6709\u4e9b\u4eba\u5728\u4e2d\u65ad\u91cd\u91cf\u8bad\u7ec3 1~2 \u793c\u62dc\u5f8c\uff0c\u4fbf\u89c9\u5f97\u808c\u8089\u770b\u8d77\u6765\u6709\u7f29\u6c34\u7684\u611f\u89c9\uff0c\u5176\u539f\u56e0\u4fbf\u662f\u808c\u8089\u4e2d\u6240\u542b\u7684\u809d\u91a3\u4e0e\u6c34\u5206\u6d41\u5931\u6240\u9020\u6210\u3002<\/p>\n

\u53e6\u5916\uff0c\u4eba\u4f53\u4e3a\u4e86\u907f\u514d\u808c\u8089\u7684\u8fc7\u5ea6\u751f\u957f\uff0c\u4f1a\u5206\u6ccc\u4e00\u79cd\u808c\u8089\u751f\u957f\u6291\u5236\u7d20\uff08Myostatin\uff09\uff0c\u4f46\u662f\u808c\u9178\u53ef\u4ee5\u9002\u5ea6\u7684\u6291\u5236\u8fd9\u79cd\u6fc0\u7d20\u7684\u6d53\u5ea6\uff0c\u76f8\u5bf9\u5730\u63d0\u9ad8\u808c\u8089\u751f\u957f\u901f\u5ea6\u3002\uff08\u63a8\u8350\u9605\u8bfb\uff1a\u4e0d\u53ea\u5065\u8eab\u624d\u5403\uff01\u4e73\u6e05\u86cb\u767d\u539f\u6765\u80fd\u589e\u808c\u51cf\u80a5\uff09<\/p>\n

3. \u52a0\u901f\u808c\u8089\u751f\u957f<\/p>\n

\u6839\u636e\u5e94\u7528\u751f\u7406\u5b66\u671f\u520a\uff08Journal of Applied Physiology\uff09\u7684\u7814\u7a76\uff0c\u5728\u6301\u7eed\u8865\u5145\u808c\u9178\u7684\u60c5\u51b5\u4e0b\uff0c\u6bcf\u5468\u6240\u80fd\u751f\u957f\u7684\u808c\u8089\u91cf\u4f1a\u6bd4\u672a\u8865\u5145\u8005\u591a\uff1b\u53e6\u4e00\u9879\u6765\u81ea\u7f8e\u56fd\u56fd\u5bb6\u751f\u7269\u6280\u672f\u8d44\u8baf\u4e2d\u5fc3\uff08NCBI\uff09\u7684\u7814\u7a76\u5219\u53d1\u73b0\uff0c\u5728\u53c2\u4e0e\u5b9e\u9a8c\u7684\u4eba\u5f53\u4e2d\uff0c\u4f7f\u7528\u808c\u9178\u8865\u5145\u54c1\u7684\u4eba\u5728\u516d\u5468\u5185\u589e\u52a0\u4e86\u4e24\u516c\u65a4\u7684\u808c\u8089\uff0c\u800c\u5bf9\u7167\u7ec4\u5219\u6ca1\u6709\u660e\u663e\u7684\u6539\u53d8\uff0c\u4f1a\u9020\u6210\u5982\u6b64\u5de8\u5927\u7684\u5dee\u5f02\u53ef\u80fd\u6765\u81ea\u65bc\u808c\u8089\u542b\u6c34\u91cf\u63d0\u9ad8\uff0c\u4f7f\u5f97\u808c\u8089\u80fd\u5728\u77ed\u65f6\u95f4\u5185\u5feb\u901f\u6210\u957f\u3002<\/p>\n

4. \u6709\u52a9\u964d\u4f4e\u75b2\u52b3<\/p>\n

\u5728\u4e00\u9879\u4e3a\u671f\u516d\u4e2a\u6708\u7684\u5b9e\u9a8c\u4e2d\uff0c\u53c2\u4e0e\u5b9e\u9a8c\u7684\u521b\u4f24\u6027\u8111\u635f\u4f24\uff08Traumatic brain injury\uff09\u60a3\u8005\u88ab\u5206\u6210\u4e86\u4e24\u7ec4\uff0c\u6bd4\u8d77\u5bf9\u7167\u7ec4\uff0c\u4f7f\u7528\u808c\u9178\u7684\u7ec4\u522b\u4e0d\u4ec5\u964d\u4f4e\u4e86 50% \u7684\u6655\u7729\u75c7\u72b6\uff0c\u4e14\u53ea\u6709 10% \u7684\u60a3\u8005\u611f\u53d7\u5230\u75b2\u52b3\u3002\uff08\u540c\u573a\u52a0\u6620\uff1a\u542c\u8fc7BCAA\u80fa\u57fa\u9178\u5417\uff1f6\u5927\u597d\u5904\u52a9\u5065\u8eab\uff09<\/p>\n

5. \u53ef\u80fd\u6709\u52a9\u5927\u8111\u529f\u80fd<\/p>\n

\u7814\u7a76\u6307\u51fa\uff0c\u4eba\u4f53\u7684\u5927\u8111\u5728\u6267\u884c\u590d\u6742\u7684\u591a\u9879\u5de5\u4f5c\u65f6\uff0c\u9700\u8981\u8017\u8d39\u5927\u91cf\u7684\u80fd\u91cf\uff0c\u8865\u5145\u808c\u9178\u9664\u4e86\u53ef\u4ee5\u5e2e\u52a9\u5927\u8111\u5185\u7684\u78f7\u9178\u808c\u9178\u52a0\u901f ATP \u7684\u5236\u9020\u5916\uff0c\u4e5f\u80fd\u63d0\u9ad8\u4f53\u5185\u591a\u5df4\u80fa\uff08Dopamine\uff09\u6d53\u5ea6\uff0c\u8ba9\u5fc3\u60c5\u6109\u60a6\u3002\u53e6\u5916\uff0c\u7531\u65bc\u8089\u7c7b\u662f\u4ece\u98df\u7269\u4e2d\u83b7\u53d6\u808c\u9178\u7684\u552f\u4e00\u7ba1\u9053\uff0c\u7d20\u98df\u8005\u4f53\u5185\u7684\u808c\u9178\u6d53\u5ea6\u53ef\u80fd\u8f83\u4f4e\uff0c\u9002\u5f53\u7684\u8865\u5145\u808c\u9178\uff0c\u53ef\u80fd\u6709\u52a9\u65bc\u63d0\u5347\u5927\u8111\u529f\u80fd\u53ca\u8fd0\u52a8\u8868\u73b0\u3002<\/p>\n

6. \u53ef\u80fd\u6539\u5584\u5e15\u91d1\u68ee\u6c0f\u75c7<\/p>\n

\u7f79\u60a3\u5e15\u91d1\u68ee\u6c0f\u75c7\uff08Parkinson\u2019s disease\uff09\u7684\u4e3b\u8981\u75c7\u72b6\uff0c\u662f\u8111\u5185\u7684\u8d1f\u8d23\u751f\u4ea7\u548c\u8f93\u9001\u591a\u5df4\u80fa\u7684\u9ed1\u8d28\uff08Substantia nigra\uff09\u88ab\u7834\u574f\uff0c\u4f7f\u5f97\u60a3\u8005\u7684\u591a\u5df4\u80fa\u542b\u91cf\u663e\u7740\u4e0b\u964d\uff0c\u800c\u591a\u5df4\u80fa\u662f\u4e00\u79cd\u795e\u7ecf\u4f20\u5bfc\u7269\u8d28\uff0c\u7f3a\u5c11\u5b83\u5f88\u53ef\u80fd\u4f1a\u9020\u6210\u80a2\u4f53\u65e0\u6cd5\u987a\u5229\u52a8\u4f5c\uff0c\u5c31\u50cf\u5e15\u91d1\u68ee\u6c0f\u75c7\u60a3\u8005\u5e38\u6709\u7684\u98a4\u6296\u4e36\u80a2\u4f53\u50f5\u786c\u6216\u4e0d\u534f\u8c03\u7b49\u75c7\u72b6\u3002\u524d\u9762\u63d0\u5230\u808c\u9178\u53ef\u4ee5\u63d0\u9ad8\u4f53\u5185\u591a\u5df4\u80fa\u7684\u542b\u91cf\uff0c\u7406\u8bba\u4e0a\u4e5f\u53ef\u4ee5\u5e2e\u52a9\u5e15\u91d1\u68ee\u6c0f\u75c7\u60a3\u8005\u6539\u5584\u75c5\u60c5\uff0c\u800c\u4e14\u7531\u65bc\u808c\u8089\u63a7\u5236\u80fd\u529b\u4e0b\u964d\u4e36\u6d3b\u52a8\u91cf\u51cf\u5c11\uff0c\u5e15\u91d1\u68ee\u6c0f\u75c7\u60a3\u8005\u76f8\u5f53\u9700\u8981\u8fdb\u884c\u9002\u5ea6\u7684\u91cd\u91cf\u8bad\u7ec3\uff0c\u4ee5\u7ef4\u6301\u8eab\u4f53\u7684\u808c\u8089\u91cf\uff0c\u800c\u808c\u9178\u521a\u597d\u4e5f\u6709\u52a9\u65bc\u63d0\u5347\u60a3\u8005\u5728\u8fd0\u52a8\u8868\u73b0\u4e0e\u808c\u8089\u91cf\u3002<\/p>\n

\u76ee\u524d\u7684\u7814\u7a76\u5df2\u8bc1\u5b9e\uff0c\u5728\u52a8\u7269\u5b9e\u9a8c\u4e2d\uff0c\u900f\u8fc7\u5bf9\u5e15\u91d1\u68ee\u6c0f\u75c7\u7684\u767d\u9f20\u8865\u5145\u808c\u9178\uff0c\u53ef\u4ee5\u51cf\u5c11\u591a\u5df4\u80fa\u4e0b\u964d\u5e45\u5ea6\u8fbe 90%\uff1b\u4f46\u5c3d\u7ba1\u5982\u6b64\uff0c\u5728 2017 \u7684\u7814\u7a76\u5374\u53d1\u73b0\uff0c\u6bcf\u5929\u6444\u53d6 4~10\u516c\u514b \uff08g\uff09\u808c\u9178\uff0c\u5e76\u65e0\u6cd5\u6539\u5584\u5e15\u91d1\u68ee\u6c0f\u75c7\uff0c\u56e0\u6b64\u5173\u65bc\u808c\u9178\u662f\u5426\u53ef\u4ee5\u6210\u4e3a\u6539\u5584\u5e15\u91d1\u68ee\u6c0f\u75c7\u7684\u826f\u836f\uff0c\u4ecd\u9700\u8981\u66f4\u591a\u7684\u7814\u7a76\u3002<\/p>\n

 <\/p>\n

\"\"<\/a><\/p>\n

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\u542c\u8fc7 \u808c\u9178 \uff08Creatine\uff09\u5417\uff1f\u968f\u7740\u5065\u8eab\u98ce\u6f6e\u9010\u6e10\u76db\u884c\uff0c\u8bb8\u591a\u4eba\u90fd\u5f00\u59cb\u5efa\u7acb\u89c4\u5f8b\u8fd0\u52a8\u548c\u5065\u5eb7\u7684\u996e\u98df\u4e60\u60ef\uff0c\u4e5f\u5f00\u59cb\u60f3\u4e86\u89e3\u5176\u4ed6\u6709\u52a9\u65bc\u5efa\u7acb\u808c\u8089\u6216\u63d0\u5347\u5065\u8eab\u8868\u73b0\u7684\u8425\u517b\u8865\u7ed9\u54c1\uff0c\u9664\u4e86\u4e73\u6e05\u86cb\u767d\u4e36\u808c\u9178\u53ef\u80fd\u4e5f\u662f\u5065\u8eab\u8005\u4e0d\u53ef\u6216\u7f3a\u7684\u597d\u4f19\u4f34\uff0c\u4f46\u76f8\u8f83\u524d\u8005\u6765\u8bf4\uff0c\u808c\u9178\u53ef\u80fd\u4ecd\u53ea\u6709\u8f83\u5c11\u7684\u8fd0\u52a8\u7231\u597d\u8005\u542c\u8fc7\u3002\u56e0\u6b64\u672c\u6587\u5c06\u4ecb\u7ecd\u808c\u9178\u7684\u516d\u79cd\u529f\u7528\u53ca\u597d\u5904\u3002<\/p>\n

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