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Nutrition

即使在屏气状态下，肌酸仍然有效——自由潜水员实验结果

Dr. Gymbro · · 1 min read
#supplements #creatine #creatine loading #anaerobic performance #lactate #freediving #breath hold

当你让肌肉全力工作却不提供新氧气时会发生什么？

一项针对自由潜水员的随机、双盲、安慰剂对照试验提示，运动营养领域研究最广的补剂——肌酸，或许正是在这种极限情境下发挥作用的关键。

关键发现：总功率提升、血乳酸下降

Kurmazovic 等人带领的研究团队在受训的屏气潜水员中使用了标准的肌酸一水合物（Creatine Monohydrate）加载方案。受试者在一次屏气的情况下骑动感单车，尽可能骑得更远。经过一周的肌酸补充后，实验组的总功率和耐力时间均显著高于安慰剂组。

最让人意外的是血乳酸：肌酸组的血乳酸水平竟比安慰剂组更低，尽管他们的表现更好。一般而言，拼得更激烈会产生更多乳酸，这一结果显然违背常规预期。论文报告了乳酸的显著 时间 × 组交互作用（p = 0.003）。

研究设计

  • 试验类型：双盲、随机、安慰剂对照
  • 发表期刊：Journal of the International Society of Sports Nutrition（2026）
  • 受试者：20 名受训的屏气潜水员（18 男 / 2 女），平均年龄约 41.6 岁
  • 测试流程：短暂热身后，受试者在一次屏气的情况下进行最大强度自行车冲刺，目标是骑出最长距离
  • 干预方案：基线测试后，随机分配至肌酸组（每日 20 g，持续 7 天）或安慰剂组，再次进行相同测试
  • 主要测量指标：总功率、耐力时间、血乳酸、运动后呼气 pCO₂、屏气主观用力感、肌肉疲劳感以及 DXA 扫描得到的体成分
  • 注册信息：ClinicalTrials.gov NCT07233707

为什么在屏气时肌酸可能会产生作用？

作者的思路相当直接：肌酸已知能够提升无氧能量供给和缓冲能力。屏气时，肌肉更依赖无氧 ATP 的生成，此时磷酸肌酸提供的 ATP 可能格外宝贵。此前尚无研究检验这种益处在自愿屏气情境下是否会显现。

实验结果与假设相吻合：

  • 总功率（p = 0.011）
  • 耐力时间（p = 0.028） 均显著高于安慰剂组。论文并未直接证明机制，因此该解释仍停留在合理猜想层面。

其他发现

  • **无脂体重（lean body mass）**在肌酸组增加更多（p = 0.017）。肌酸常伴随水分潴留，研究未区分是水分还是真正的肌肉增量，故不宜直接解读为纯粹的肌肉增长。
  • 屏气主观用力感两组无显著差异。肌酸提升了表现，却没有让屏气感受更艰苦。
  • 肌肉疲劳感在肌酸组略有上升，作者已在讨论中提及。
  • 呼气 pCO₂、脂肪质量和总体体重在两组间无显著差异。

实际应用要点

剂量

本研究使用 20 g/天的肌酸一水合物，持续 7 天，即经典的加载方案。文中未说明每日剂量的具体分配方式。多数运动员会将每日剂量分为 2–4 次小剂量摄入，这是常规做法，但本研究并未检验不同分配方式的效应。

摄入时机

研究未探讨补剂相对于训练或比赛的摄入时间，也没有提供“赛前多久服用”的建议。结论侧重于“一周加载”，而非单次潜水前的即时补充。

可能受益人群

  • 自由潜水员与鱼叉猎人：本实验直接检验的目标人群，证据最为有力。
  • 格斗、游泳等高强度冲刺项目：这些项目常出现屏气或呼吸受限的情形，理论上可外推，但尚未在该人群中验证。
  • 任何进行高强度无氧运动的人：肌酸在此类运动中已有丰富正面记录，本次试验为其在极端屏气情境下的潜在效用提供了新证据。

局限性

  1. 样本量小：仅 20 名受试者，结果仍属初步，易出现效应夸大，需要后续更大样本的复核。
  2. 人群局限：受试者主要为约 40 岁的男性，仅有两名女性，难以推断性别差异或不同年龄段的效果。
  3. 实验室自行车 ≠ 实际潜水：一次屏气的自行车冲刺并不等同于深潜、静态屏气或比赛中的真实情境。作者将肌酸描述为“可能对屏气运动有效”，但这并不等同于提升实战潜水表现。
  4. 安全性：自由潜水本身伴随失去意识等重大风险，本文没有任何证据表明肌酸能提升屏气安全性，切勿因补剂而冒险单独练习屏气。
  5. 乳酸降低的原因不明：血乳酸下降伴随功率提升值得关注，但摘要未给出解释，避免过度解读。
  6. 肌肉疲劳感略升：感受到的肌肉疲劳略有增加，说明提升并非毫无代价。

结论

这项研究发现，连续一周的肌酸一水合物加载能够提升受训屏气潜水员在单次屏气自行车测试中的 总功率 和 耐力时间，同时血乳酸水平低于安慰剂组。由于样本规模有限，这一发现更像是强信号而非最终定论。若你从事屏气或高强度无氧运动且已有使用肌酸的计划，这项结果提供了额外支持；但若有肾脏问题或其他健康顾虑，请在使用前咨询专业医护人员。

来源：Kurmazovic 等. Load and breath‑hold: impact of 7‑day creatine monohydrate loading on breath‑hold exercise performance – a double‑blind randomized controlled trial. J Int Soc Sports Nutr, 2026. DOI: https://doi.org/10.1080/15502783.2026.2732743 | PubMed 42868132

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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