#systematic review

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$A wide, softly lit editorial still life on a warm, pale oat-colored surface. At the left, a lower leg and foot rest on a folded cream linen towel, wrapped in a matte white fiberglass cast with a subtle texture and a few faint pen scribbles near the ankle. The skin tone is natural and the lighting is gentle. At the center-right, a small ceramic bowl holds fine white creatine powder, with a matte wooden scoop resting beside it and a dusting of powder on the surface. Next to the bowl is a clear glass of water with light refracting through it, casting soft caustic ripples on the table. This hints at the water-retention idea without being literal. In the background on the right, slightly out of focus, a pair of light grey resistance bands and a small sage-green dumbbell sit on a wooden stool, suggesting rehab. A tall, leafy plant in a terracotta pot adds organic greenery at the edge of the frame. Morning sunlight streams from a window on the left and creates long, soft shadows and a warm golden-peach glow. The palette is cream, sage green, terracotta, soft sky-blue shadows, and touches of natural wood. The composition has generous negative space in the upper left for a title overlay. Shallow depth of field, shot as if with an 85mm lens, with fine film grain. The look is clean, calm, modern wellness-magazine photography with a minimalist, tactile, trendy feel.$

recovery

石膏固定期间肌酸未显著保护肌肉，康复阶段或有帮助

BY DR. GYMBRO · 2026年10月31日

很多人在受伤后需要打石膏时会问，肌酸能否拯救即将萎缩的肌肉。针对 6 项随机、安慰剂对照试验（共 118 名 15‑24 岁的年轻受试者，固定 1‑2 周）的系统综述显示，禁用期的证据并不一致，所谓的瘦体重提升很可能只是水分。更有意思的信号出现在康复阶段，两项研究发现肌酸能显著提升股四头肌体积、力量和爆发力。下面给出具体数据、局限性以及适合尝试的人群。