iHerb Creatine Sale

回复 @岁月偏安 : Let me put it this way: it's not wrong, but some parts are a bit of a stretch. Muscle growth mainly involves breaking down muscle fibers through exercise, then repairing and enlarging them via the body's synthesis process. So, in theory, it should be about breakdown + repair. Creatine helps rapidly synthesize ATP, giving muscles more explosive power and endurance, so it has nothing to do with muscle repair—it doesn't provide the environment or nutrients for synthesis. As for breakdown, whether you take creatine or not, you still need exercise (like mechanical tension or metabolic stress) to trigger it. So, we can generally say creatine doesn't affect breakdown either. However, taking creatine can boost performance by about 3%—for example, if you can lift 100kg without it, you might lift 103kg with it. This could lead to an extra 3% breakdown effect. But here's the thing: improvements in training, like technique, neural recruitment, and failure control, have a much bigger impact than that 3% extra performance. If you haven't even reached your true limit, that 3% doesn't matter much for breakdown. For instance, say 100kg is your 10-rep max with good form. A beginner might feel soreness after 5-6 reps and think they've hit failure, but the soreness is just the start. By reps 7-9, your muscles feel like they're exploding, and that's closer to true technical failure. Beyond that, there are techniques like cheating reps or assistance to push further. So, that 3% increase might not even give you one extra rep—maybe just 0.3 reps. For someone with lower training experience, creatine is basically useless! On the other hand, for advanced lifters who can push beyond 10 reps with 100kg using various methods, that 3% is pure, extra gain. So, I say it's not wrong, but it's a stretch. It's like a car that can go 250km/h, and adding nitrous oxide boosts its top speed by 3%. But if the highway speed limit is 80km/h, you'll never use that 3%—so it's effectively useless. 这样说吧，也没错，但是也有些有点牵强。增肌主要是运动破坏肌纤维，然后通过身体合成修复增粗增大，所以按理说应该是破坏+修复。肌酸是快速合成ATP，从而让肌肉更有爆发力更持久，所以它首先和肌肉修复完全没关系，提供不了身体合成环境和营养元素；而破坏的话，你吃不吃肌酸他都需要运动来进行，比如机械张力代谢压力等，所以我们常规可以理解为吃不吃肌酸和是否破坏也没关系。只不过，吃了肌酸可以提高3%左右的运动表现，比如不吃能举100kg，吃了能提升到103kg，所以可能会产生额外的3%的额外破坏效果。话虽这么说，但是训练水平的提升，包括动作、神经募集、力竭控制等等都要比提升3%的额外表现要占比高，因为你都没有提升到真正的极限，那3%对破坏真的没那么重要，举例来说，假设100kg技术力竭的10rm，训练水平低的人肌肉刚有酸疼感可能在5-6次他就觉得是力竭了，但是现实是酸痛感才是刚开始，到7-9次的时候肌肉都要炸裂了那才可能真的技术性力竭才到，更别说后面还有借力、辅助等一系列手段让肌肉进一步破坏，所以，那3%的增量可能连多做1次的收益都达不到，也就是0.3次收益。肌酸的作用对于训练水平不高的人来说，相当于完全没作用！相反，训练水平高的人，100kg-10rm，通过各种方法超越了10次，然后那3%才是真正多出来的纯纯的收益。所以，我说没错但牵强。就好比汽车上限能开250km/h的速度，加了氮氧加速能提升极限的3%，但现实是高速限速80，虽然加了氮氧加速，但80的话你根本永远用不上那3%，那就相当于没作用。

: It's not entirely unrelated, I guess. Providing support for high-intensity training also indirectly helps with muscle building. 好像也不能说完全没关系吧，为高强度训练提供支持，也是侧面为增肌助力