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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

Nearby

Creatine
Electrolyte powders
Beta-Alanine
HMB
Collagen peptides
L-Citrulline
+1 on the map

Related

Beta-AlanineCarnosine buffering · 1-4 min high-intensity window
Hypertrophy mechanismsTension > stress > damage · mTOR pathway · volume drives hypertrophy
HMBLeucine 5% pathway · anti-catabolic · A-level for elderly + bedrest

What is it

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是什么 · 分子身份

Creatine (methylguanidinoacetic acid) is a small derivative of three amino acids — arginine, glycine, and methionine — synthesized in the liver, kidney, and pancreas.

It isn't an essential nutrient (you'd live fine without it), but endogenous synthesis only covers basal turnover (~1 g/day); the rest comes from red meat and fish (1–2 g/day).

Total body pool is ~120–140 g, 95% in skeletal muscle — about 2/3 stored as phosphocreatine (PCr) and 1/3 as free creatine.

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