您可以自然地从几种高蛋白质食物中获得肌酸，但许多运动员也寻求肌酸补充剂。阳性肌酸效应可能包括增加的肌肉质量和改善的运动性能。但是你也可以是那些易受肌酸头痛的人吗？
肌酸福利值得吗？
根据这一点U.S. National Library of Medicine（NLM），肌酸在我们的身体上自然存在。因为它由氨基酸组成，所以它也可用于富含蛋白质的食物，如红肉和海鲜含有那些特定氨基酸的海鲜。如果您不定期不吃那些食物，或者您有需要更大量的化合物的特定需求，您可以考虑将肌酸作为补充。
Some people take extra creatine at the suggestion of a doctor, when tests indicate a creatine deficiency. Not being able to maintain enough of the compound naturally can contribute to, or worsen, a number of conditions. Among those listed by the NLM are low bone density, muscle inflammation, muscle atrophy, Huntington's disease, Parkinson's disease, COPD, eye disease, rheumatoid arthritis and slow recovery time after surgery.
因此，可以规定通过补充促进肌酸效果。NLM警告说，还没有足够的研究来评估这种治疗的有效性。
大脑中的低水平的肌酸可以另外引起癫痫发作，记忆丧失，认知功能丧失和运动的麻烦。NLM注意到有些人难以代谢肌酸，使补品成为可能的解决方案。
Creatine supplements are also used by people who don't have a known deficiency of creatine, or conditions that may be helped with supplements. For the most part, people seeking creatine effects by taking in extra creatine are competitive athletes hoping to improve performance or people trying tobuild muscle mass。
Read more:补充剂是否安全？这是你真正需要知道的
补充被评为“可能有效的“佛r seniors who are having trouble building muscle through resistance training alone. NLM warns older adults that creatine's effects on muscle mass are only possible with continued use and in combination with strength training.
Suggested creatine dosage varies, depending on the need and时间长短你会接受它。竞争运动员，健美运动员和老年人通常从第一周开始20克，然后达到较低的维护金额。根据NLM，含有额外肌酸的病症的儿童的肌酸剂量通常可以改善的病症，通常在每千克体重之间的400至800毫克之间。
是一种常见的肌酸头痛吗？
Among the potential negative creatine effects, headaches are not the most commonly reported at a normal creatine dosage. That doesn't mean that your own headaches don't have a connection with taking creatine. What it does mean is that fewer people report headaches, as possible side effects of taking creatine, than people who report other symptoms.
根据这一点梅奥诊所，肌酸最常见的副作用之一是脱水。作为与这种脱水的可能相关性，或随之而来，来自其他报告的副作用，例如肌肉痉挛，头晕，腹泻，发热，恶心，气体疼痛和热不耐受。肌酸导致人们保持水的趋势也会导致腹胀和暂时的体重增加。
The side effects listed above are drawn from those taking the recommended dose. The Mayo Clinic warns that those who take larger amounts of creatine supplements risk damage to the heart, liver and kidneys. In addition, people who have a history of kidney disease, diabetes or bipolar disorder may find an their symptoms amplified by taking any amount of creatine supplement.
那些有肾脏问题的人，但无论如何都要选择服用肌酸，应该特别小心。如此，如果还接管抗逆炎症止痛药，如布洛芬和萘普生。
Read more:肌酸是对你不好的吗？
What Explains a Creatine Headache?
Even though creatine headaches aren't reported often enough to statistically warrant placement on official lists of side effects, that doesn't mean that you aren't experiencing a creatine headache. It may just mean that the headache is a secondary side effect of creatine-caused dehydration.
服用肌酸的效果之一是它将更多的水吸入肌肉组织中。这可能对建筑肌肉质量有益，但对于某些人可能存在缺点。2018年1月的研究发表于此体育健康杂志指出，这种渗透效应也可以承受引起脱水的风险，因为所需的体液已被转移。
If headaches aren't currently listed as a primary symptom of creatine supplements, it's nonetheless not surprising that some people might experience them as a secondary symptom of dehydration. Dehydration is certainly one of the listed side effects of creatine supplements.
The美国家庭学院注意到头痛对于患有轻度至中度脱水的成年人常见。如果您的肌酸摄入量吻合增加，这些症状以及头痛，可能表明您的肌酸补充剂让您比平常更脱水。其他脱水迹象，也与肌酸补充副作用重叠，包括肌肉痉挛和感觉轻弹。
小费
因为许多人服用肌酸来支持健美，因此难以确定它是否是肌肉等补充剂的强度，导致头痛。举行的头痛与重量升降机特别常见，并且可以通过某些补充剂来恶化。既有头痛的主要症状是在锻炼期间开始的悸动头痛的发作，并在锻炼后开始消退。
防止脱水头痛
作为美国心脏协会（AHA）指出，一些药物和补充剂可能会增加您通常需要花费多少液体。在服用肌酸的健美运动员的情况下，补充剂的额外施加和潜在脱水效果的组合增加了对额外水的需求。
Ideally, you'll keep your fluid intake high enough, especially while exercising, that you won't find yourself feeling parched. In fact, feeling thirsty isn't a sign that you're about to be dehydrated, but instead that you've already reached mild dehydration. AHA recommends water as your primary source of fluids, especially when lifting weights or performing other workouts.
在您锻炼身体后，全天选择具有高水含量的食物，以帮助抵消肌酸的脱水效果。是食物highest in water content包括西瓜，草莓，橙片，莴苣，黄瓜和芹菜。将它们添加到尽可能多的餐点和零食，以帮助预防肌酸脱水。
保留一个日记，衡量您所采取的液体，以及如何开始症状，较深的尿液和肌肉痉挛开始。如果其他脱水效应减少，但您的头痛仍然存在，您可能希望与您的医生讨论疼痛的其他原因。
A word about caffeine: It may be tempting to quench a post-workout thirst with a fizzy soda, but caffeine can be additionally dehydrating, meaning that the fluid you get from the drink is somewhat negated by the effects of the caffeine. In addition, caffeine can make the creatine supplement less effective, according to the Mayo Clinic. That makes it doubly important to trade your morning coffee and afternoon sodas for herbal teas and water breaks.