Creatine explained Creatine 到底做乜？

由運動場景開始睇

Creatine（肌酸）係乜？佢參與肌肉快速補充 ATP 嘅過程，支持短時間、高強度嘅用力。[1]

研究較支持嘅場景包括重複衝刺同阻力訓練。澳洲運動學院指出，補充 creatine 配合阻力運動，可以改善部分訓練成果；呢個結論有訓練背景，唔係食咗就自動增肌。[2]

效果因人而異，亦唔可以直接推論到所有運動，或者當成延年益壽嘅證明。研究用嘅成分、參與者同訓練安排，都要一齊睇。

體重上升可以包含水分增加，唔等於全部都係新肌肉。亦有人出現腸胃不適。[1]

今日先問：我想改善邊種活動？研究係咪同呢個目標有關？本篇係一般資訊，唔提供個人劑量；如有疾病或正服藥，使用前先同醫護確認適合性。

Start with the exercise context

Creatine helps muscles rapidly replenish ATP during short, intense efforts. [1]

Repeated sprints and resistance training are relevant settings. The Australian Institute of Sport reports that supplementation alongside resistance exercise can improve training outcomes. That evidence includes exercise; it does not promise effortless muscle gain. [2]

Responses vary. Findings should not be extended to every sport or treated as proof of a longer life. Consider the ingredient, participants and training programme actually studied.

Weight gain can include extra water, rather than being entirely new muscle. Gastrointestinal discomfort can also occur. [1]

Start with a question: what activity am I trying to improve, and does the evidence match it? This is general information, not a dosing plan. If you have a medical condition or take medicines, discuss suitability with a healthcare professional.

Sources / 資料來源

1. NIH ODS — Exercise and Athletic Performance
2. Australian Institute of Sport — Creatine

Source review: 26–27 October 2026