#bodybuilding

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训练前后服用肌酸？小规模研究显示训练后略有优势

BY DR. GYMBRO · 2026年10月14日

应该在举重前还是后服用肌酸？2013 年对 19 名男性健美爱好者的研究发现，训练后服用在瘦体重、脂肪量和卧推力量上略占优势。但统计检验未显示两组差异显著，作者只能保守地提出“可能更有益”。本文解读原始数据、阐明样本量的影响，并给出每日 5 克的简易使用方案。

A landscape, editorial-style flat lay photographed from above on a pale oak gym bench or a matte light-gray concrete surface. On the left side, a clear glass of water sits next to a small matte white ceramic bowl of fine white creatine powder, with a wooden scoop resting beside it and a few loose grains scattered naturally on the surface. In the center, a modern analog wall-style clock face is replaced by a simple minimalist stopwatch in brushed steel, its hands paused, subtly suggesting timing without any text or numbers emphasized. On the right, a neatly folded charcoal gym towel and a single chalk-dusted dumbbell handle enter the frame at the edge, with a faint dusting of white chalk on the wood. A small linen notebook with a pencil rests slightly off-center, its pages blank, hinting at data and study without any readable writing.

The color palette is soft and restrained: warm cream, oatmeal, sage green, and muted slate, with one accent of terracotta orange in the pencil or a small ceramic dish. Light comes from a large window at the upper left, casting long, gentle diagonal shadows and a soft highlight across the glass of water, creating delicate caustic reflections on the surface. The depth of field is shallow, with the creatine bowl and scoop in crisp focus and the edges softly blurred. The composition leaves generous negative space on the upper right for a headline overlay. The overall feel is calm, clean, and contemporary, like a wellness and science journal's cover image, with natural textures, subtle film grain, and a refined, premium magazine look. No people, no logos, no text, and no futuristic elements.

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健身前后服用肌酸？小样本研究显示训练后更有优势

BY DR. GYMBRO · 2026年10月14日

应该在举重前还是举重后服用肌酸？一项针对 19 名男性健美爱好者的 2013 年研究发现，训练后服用在瘦体重、脂肪量和卧推上稍微领先于训练前。不过正式的统计检验并未显示两组之间有显著差异，作者只能给出“可能更有益”的谨慎推断。下面我们来看看数据到底怎么说、样本量为何重要，以及如何用每天 5 克的简易方案来应用这些发现。