Creatine monohydrate

肌酸 Creatine

Place · Level 3 · Supplement

被研究最透 · 证据 A 级 · 也是少有的安全冷门 — 营养补剂界的太干净到不像补剂

Connected to · 4

synergy · 3

Beta-Alanine
ISSN position stand pre-workout stack: creatine raises ATP capacity, beta-alanine (→carnosine) buffers lactic H+. Combination > either alone; best for HIIT + resistance. Avoid co-ingesting with high-dose caffeine in the same window.
Hypertrophy mechanisms
Phosphocreatine pools determine final reps of high-intensity sets, indirectly supporting mechanical-tension accumulation. 3-5 g/day creatine monohydrate is the most evidence-backed training supplement.
HMB
Sarcopenia + elderly combo: creatine increases anabolism; HMB suppresses catabolism. Stronger evidence in acute-illness, bedridden, or chronic-disease low-muscle elderly (Deutz, Bear). Marginal in healthy young.

cofactor · 1

Sarcopenia
Creatine is the best value on the sarcopenia line: paired with strength training it has a consistent effect on both mass and strength, at pennies a day. Taken without training it does far less — what it supplies is how hard you can train, not a substitute for training.

肌酸 Creatine

Place · Level 3 · Supplement

被研究最透 · 证据 A 级 · 也是少有的安全冷门 — 营养补剂界的太干净到不像补剂

Connected to · 4

synergy · 3

Beta-Alanine
ISSN position stand pre-workout stack: creatine raises ATP capacity, beta-alanine (→carnosine) buffers lactic H+. Combination > either alone; best for HIIT + resistance. Avoid co-ingesting with high-dose caffeine in the same window.
Hypertrophy mechanisms
Phosphocreatine pools determine final reps of high-intensity sets, indirectly supporting mechanical-tension accumulation. 3-5 g/day creatine monohydrate is the most evidence-backed training supplement.
HMB
Sarcopenia + elderly combo: creatine increases anabolism; HMB suppresses catabolism. Stronger evidence in acute-illness, bedridden, or chronic-disease low-muscle elderly (Deutz, Bear). Marginal in healthy young.

cofactor · 1

Sarcopenia
Creatine is the best value on the sarcopenia line: paired with strength training it has a consistent effect on both mass and strength, at pennies a day. Taken without training it does far less — what it supplies is how hard you can train, not a substitute for training.