“How can I hit more bombs?”
“怎样才能打更多的炸弹?”
“Why can’t I ever seem to find pull-away speed in the last 25 meters of my 100-meter race?”
“为什么我在 100 米比赛的最后 25 米中似乎找不到拉开速度?”
“Can you help me dunk by next month?”
“下个月你能帮我扣篮吗?”
Strength and conditioning coaches everywhere can relate to being asked one or more of these questions. This article will discuss the energy system that is responsible for the explosive movements at the heart of the above questions: the anaerobic alactic system. We’ll cover the mechanics behind it, how long it can produce energy, and how it can be improved in different levels of athletes.
世界各地的体能教练都可能会被问到这些一个或多个问题。本文将讨论负责上述问题核心的爆炸性运动的能量系统:无氧无乳酸系统。我们将介绍其背后的机制,它可以产生能量多长时间,以及如何在不同级别的运动员中提高它。
The difference between the anaerobic lactic (glycolytic) and anaerobic alactic (phosphocreatine) energy systems lies in the extra “a” before the word “lactic.” Alactic means that lactic acid is not produced during this type of exercise, and anaerobic means that oxygen is not needed to produce adenosine triphosphate (ATP), which is the fuel that your muscles rely on.
无氧乳酸(糖酵解)和无氧乳酸(磷酸肌酸)能量系统之间的区别在于“乳酸”一词之前的额外“a”。无氧意味着在此类运动中不会产生乳酸,无氧意味着不需要氧气来产生三磷酸腺苷 (ATP),而三磷酸腺苷是肌肉所依赖的燃料。
The anaerobic alactic system will be referred to as the phosphocreatine system throughout the rest of this article. Phosphocreatine is an important chemical that plays a crucial role in regenerating ATP during short bouts of extremely explosive movements (e.g., hitting a home run, kicking it into sixth gear for the last 25 meters of a sprint, dunking a basketball).
在本文的其余部分中,无氧乳酸系统将被称为磷酸肌酸系统。磷酸肌酸是一种重要的化学物质,在短时爆发性极强的运动(例如打出本垒打、在冲刺的最后 25 米中将其打入六档、扣篮)期间,在 ATP 再生中发挥着至关重要的作用。
The phosphocreatine system can supply energy to the working muscles for 10–12 seconds before it has to lean on the glycolytic or aerobic system for energy production. While it can produce the highest amounts of energy in the shortest amount of time, this comes at the cost of only being able to produce energy for a very short period. If the aerobic system is a car’s gas tank, and the glycolytic system is a car’s ability to operate at its highest RPM for just over 60 seconds, then the phosphocreatine system can be thought of as a car’s 0–60 mph time.
磷酸肌酸系统可以为工作肌肉提供能量 10-12 秒,然后必须依靠糖酵解或有氧系统来产生能量。虽然它可以在最短的时间内产生最多的能量,但这是以只能在很短的时间内产生能量为代价的。如果有氧系统是汽车的油箱,糖酵解系统是汽车以最高转速运行 60 秒多一点的能力,那么磷酸肌酸系统可以被认为是汽车 0-60 英里每小时的时间。
Similar to how fats and carbs are stored in the body, phosphocreatine is also stored in the body. The phosphocreatine system does not need oxygen, fats, or carbohydrates to produce energy. This is both good and bad: good because the phosphocreatine system has relatively few moving parts; bad because very little phosphocreatine can be stored in the body, hence the quick run time of the phosphocreatine system.
与脂肪和碳水化合物在体内的储存方式类似,磷酸肌酸也在体内储存。磷酸肌酸系统不需要氧气、脂肪或碳水化合物来产生能量。这既有好处也有坏处:好的是因为磷酸肌酸系统的活动部件相对较少;不好是因为体内可以储存的磷酸肌酸很少,因此磷酸肌酸系统的运行时间很快。
It should be mentioned that the aerobic system plays a huge role in how quickly the phosphocreatine system can recover between explosive movements. Once all of the stored phosphocreatine is used up, the only way it can be replenished during the same workout is through the aerobic system. For this reason, building a strong aerobic base is not just important for cross-country runners but for any type of athlete. All three energy systems usually work together in the background during all kinds of exercise.
应该提到的是,有氧系统对于磷酸肌酸系统在爆发性运动之间恢复的速度起着巨大的作用。一旦所有储存的磷酸肌酸用完,在同一次锻炼期间补充它的唯一方法就是通过有氧系统。因此,建立强大的有氧基础不仅对于越野跑者而且对于任何类型的运动员都很重要。在各种运动中,这三种能量系统通常在后台协同工作。
The phosphocreatine system is the simplest and easiest energy system to quantify and track. Any type of 1–3 rep max in the weight room can be used to assess the phosphocreatine system’s ability. Olympic lifts are preferred due to their explosive nature, but a squat and/or bench max can be used just the same. Depending on the athlete, sport-specific movements can also be used to assess and track. The distance a shot put is thrown, the time a sprint takes (100 meters or less), or how high an athlete can jump (either an approach jump or a true vertical) can all be used to measure this energy system. As long as the testing method stays consistent, there are many simple ways to test and track the phosphocreatine system’s ability.
磷酸肌酸系统是最简单、最容易量化和跟踪的能量系统。举重室中任何类型的 1-3 次最大次数均可用于评估磷酸肌酸系统的能力。奥林匹克举重因其爆发力而受到青睐,但同样可以使用深蹲和/或卧推最大举重。根据运动员的不同,特定运动的动作也可以用于评估和跟踪。铅球投掷的距离、冲刺所需的时间(100 米或更短)或运动员能跳多高(助跑跳或真正的垂直跳)都可以用来衡量这个能量系统。只要测试方法保持一致,就有许多简单的方法来测试和跟踪磷酸肌酸系统的能力。
Author’s note: Throughout these articles on conditioning, the main citation used will refer to Joel Jamieson’s Ultimate MMA Conditioning. While this book is specific to mixed martial arts, the methods discussed in it can be applied to any sport, from cross country to shot put. During my years as an athletic performance student, my mentors referred to Ultimate MMA Conditioning as the gold standard for energy system development (ESD). As I have ventured into running a year-round high school athletic performance program for various sports, I have found Jamieson’s methods to be second to none.
作者注:在这些关于体能训练的文章中,所使用的主要引文将参考 Joel Jamieson 的终极 MMA 体能训练。虽然本书专门针对综合武术,但其中讨论的方法可以应用于从越野到铅球的任何运动。在我作为一名运动表现学生期间,我的导师将终极 MMA 体能训练称为能量系统开发 (ESD) 的黄金标准。当我尝试为各种运动项目开展全年高中运动表现计划时,我发现贾米森的方法是首屈一指的。
Before diving into the specifics of the different energy systems, it’s important to define what the broad term “conditioning” means. Jamieson defines conditioning as “a measure of how well an athlete is able to meet the energy production demands of their sport.” This means that a basketball player who can jump, cut, and shoot efficiently while still making it back on defense for the entirety of the game is just as conditioned as a long jumper who can jump and recover three or more times during a meet. Simply put, conditioning is specific to the sport at hand.
在深入了解不同能源系统的具体情况之前,定义广义术语“调节”的含义非常重要。贾米森将体能定义为“衡量运动员满足其运动中能量产生需求的能力的指标”。这意味着,一名篮球运动员能够在整场比赛中有效地跳跃、切入和投篮,同时仍能回防,这与在一场比赛中能够跳跃和恢复三次或更多次的长跳投手一样。简而言之,体能训练是针对当前运动的。
How Do You Improve the Phosphocreatine System?
如何改善磷酸肌酸系统?
As mentioned above, the phosphocreatine system is relatively straightforward and has the fewest steps out of all three energy systems. Simple = fast, which is a good thing. However, the fewer the steps in the energy production process, the less opportunity it has to be trained and improved. It’s for this reason that the phosphocreatine system is the least trainable energy system.
如上所述,磷酸肌酸系统相对简单,并且是所有三种能量系统中步骤最少的。简单=快速,这是一件好事。然而,能源生产过程的步骤越少,需要培训和改进的机会就越少。正是由于这个原因,磷酸肌酸系统是最难训练的能量系统。
Similar to the glycolytic energy system, the ability of an athlete’s phosphocreatine system is largely genetic. This mainly has to do with the fact that the amount of fast twitch muscle fibers an athlete has is largely determined by genetics (Mustafina et al., 2014). The amount of fast twitch muscle fibers an athlete has correlates with the phosphocreatine system’s potential—the more fast twitch muscle fibers an athlete naturally has, the more power they can produce.
与糖酵解能量系统类似,运动员磷酸肌酸系统的能力很大程度上是遗传的。这主要与运动员的快肌纤维数量很大程度上由遗传决定有关(Mustafina et al., 2014)。运动员拥有的快肌纤维数量与磷酸肌酸系统的潜力相关——运动员天生拥有的快肌纤维越多,他们能产生的力量就越大。
You can train the phosphocreatine system by targeting either power or capacity. Improving phosphocreatine power is mainly done by increasing the amount of specific enzymes used during the energy production process. For example, creatine kinase plays an important role in the phosphocreatine system as it helps speed up the breakdown of phosphocreatine. Higher levels of creatine kinase are found in the blood after strenuous exercise. The faster the process, the more powerful the system.
您可以通过瞄准功率或容量来训练磷酸肌酸系统。提高磷酸肌酸能力主要是通过增加能量生产过程中特定酶的使用量来实现的。例如,肌酸激酶在磷酸肌酸系统中发挥重要作用,因为它有助于加速磷酸肌酸的分解。剧烈运动后,血液中的肌酸激酶水平会升高。过程越快,系统就越强大。
Phosphocreatine capacity is improved by increasing the amount of phosphocreatine and ATP stored in the working muscles. This is where creatine supplements can be useful. While creatine is naturally found in red meat (steak), poultry (chicken), fish (tuna), and other food sources, using a creatine supplement can help an athlete max out their creatine stores, ultimately improving their phosphocreatine system’s energy production ability.
通过增加工作肌肉中储存的磷酸肌酸和 ATP 的量来提高磷酸肌酸的能力。这就是肌酸补充剂可以发挥作用的地方。虽然肌酸天然存在于红肉(牛排)、家禽(鸡肉)、鱼(金枪鱼)和其他食物来源中,但使用肌酸补充剂可以帮助运动员最大限度地增加肌酸储备,最终提高磷酸肌酸系统的能量生产能力。
With a simple process and a large genetic component, the ability to train and improve the phosphocreatine system is the most limited of the three energy systems. This doesn’t mean it’s impossible, only that the margin for improvement is nowhere near as large as with the other two systems. The methods discussed in the next section are rather straightforward and are probably already included in most strength and conditioning programs.
磷酸肌酸系统工艺简单,遗传成分大,训练和改善的能力是三种能量系统中最有限的。这并不意味着不可能,只是改进的余地远不及其他两个系统那么大。下一节讨论的方法相当简单,并且可能已经包含在大多数力量和体能训练计划中。
Beginner 初学者
Beginner athletes need to build a strong foundation of strength and coordination before anything else. As a beginner athlete, the weight room is an unexplored world with many potential benefits waiting to be discovered. These might be your incoming freshmen (at the high school level) or someone with a training age of < 1 year. These athletes don’t know what a hinge is, let alone have any knowledge of how their bodies produce the energy they use on a daily basis.
初学者运动员首先需要建立坚实的力量和协调基础。作为初学者运动员,举重室是一个未经探索的世界,有许多潜在的好处等待被发现。这些人可能是即将入学的新生(高中水平)或受训年龄小于 1 年的人。这些运动员不知道什么是铰链,更不用说了解他们的身体如何产生日常使用的能量。
There’s no need to have these athletes do specific phosphocreatine work. The biggest thing these athletes need is reps, reps, and more reps in the weight room. Teaching them foundational movements, improving their coordination, lifting them through full ranges of motion, and improving their nervous system’s ability to recruit and use all available muscle fibers for a specific lift will be more than enough to improve their phosphocreatine abilities.
没有必要让这些运动员进行特定的磷酸肌酸训练。这些运动员最需要的就是在举重室里重复、重复、更多的重复。教他们基础动作,提高他们的协调性,通过全方位的运动举起他们,并提高他们的神经系统招募和使用所有可用肌肉纤维进行特定举升的能力,这足以提高他们的磷酸肌酸能力。
To put it simply, the stronger an athlete is, the better their phosphocreatine abilities will be. For this discussion, strength and phosphocreatine abilities can be synonymous. If these beginner athletes spend 3–6 months in the weight room doing consistent work, their phosphocreatine abilities will be much improved. As long as the weight room work is appropriate and correctly progressed, they should be much stronger after a few months.
简而言之,运动员越强壮,其磷酸肌酸能力就越好。在本讨论中,力量和磷酸肌酸能力可以是同义词。如果这些初学者运动员在举重室坚持锻炼 3-6 个月,他们的磷酸肌酸能力将会大大提高。只要举重室训练得当并且进展正确,几个月后他们应该会变得更强。
General training objectives for a properly put-together weight room program don’t need to be adjusted to target the phosphocreatine system. If the athletes are getting stronger, their phosphocreatine system is improving. Here are a few concepts to keep in mind when designing a foundational lifting program for beginner athletes:
正确组合举重室计划的一般训练目标不需要调整以针对磷酸肌酸系统。如果运动员变得越来越强壮,他们的磷酸肌酸系统就会得到改善。在为初学者运动员设计基础举重计划时,需要牢记以下几个概念:
- Time under tension: a coach’s best friend; a beginner athlete’s worst nightmare.
紧张的时候:教练最好的朋友;初学者运动员最糟糕的噩梦。
- Prescribing tempos and pauses with all compound movements for the first 2–4 months goes a long way in building a great foundation of strength. Something as simple as a three-second eccentric paired with a three-second pause at the bottom of a movement can make a huge difference in what the athlete gets out of the lift. The longer a beginner athlete spends in the eccentric, concentric, and isometric portions of a lift, the better their coordination and muscle recruitment will be. The more muscle fibers an athlete can recruit, the higher their strength and power outputs will be.
在前 2-4 个月内规定所有复合动作的节奏和停顿对于建立良好的力量基础大有帮助。像三秒钟的离心运动和动作底部三秒钟的暂停这样简单的动作,就能对运动员从举重中获得的效果产生巨大的影响。初学者运动员在举重的偏心、向心和等长部分上花费的时间越长,他们的协调性和肌肉募集就会越好。运动员可以招募的肌纤维越多,他们的力量和功率输出就越高。
- Take your time: it’s much easier to progress than regress.
慢慢来:进步比倒退容易得多。
- Assuming you’ll have multiple years of work with these athletes, it’s important to keep a timeline in perspective. Most of the beginner athletes who come into my program will be there for four years. To put it into perspective, I tell our incoming freshmen (14-year-olds) that we have more than a fourth of their current life to commit to the weight room.
假设您将与这些运动员一起工作多年,那么正确把握时间表就很重要。大多数参加我的项目的初学者运动员都会在那里呆四年。客观地说,我告诉我们即将入学的新生(14 岁),我们有超过四分之一的人生时间用于健身房。
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They won’t squat under a bar for months, and most of our movements are bodyweight-focused, with the option to progress and load as needed. If an athlete has a training age of six months and is benching with resistance bands, they’ve lost out on a great deal of progress that could have been made by simply hammering the basics. As much as beginner athletes don’t want to hear it, the weight room is a game of repetition. It might not be Instagram-worthy, but the simple, foundational work is often the most valuable.
他们几个月都不会在杠下深蹲,而我们的大多数动作都是以体重为中心的,可以根据需要选择进步和负重。如果一名运动员的训练年龄为六个月,并且使用阻力带进行卧推,那么他们就失去了通过简单地锤炼基础知识而可以取得的巨大进步。尽管初学者运动员不想听,但举重室是一场重复的游戏。它可能不值得在 Instagram 上发布,但简单、基础的工作往往是最有价值的。
- Don’t be afraid to let athletes who have proven themselves feel heavy weight.
不要害怕让已经证明自己的运动员感受到沉重的重量。
- After an athlete has lifted for a few months and can demonstrate proper technique under moderate load, there are benefits to letting them handle heavy weights. Our athletes have to earn the ability to work with heavy weights by consistently showing up and showing us that they can maintain proper technique and control with moderate loads.
当运动员练习举重几个月并能够在中等负荷下展示适当的技术后,让他们处理大重量是有好处的。我们的运动员必须不断地向我们展示他们可以在中等负荷下保持适当的技术和控制,从而获得进行大重量训练的能力。
- “Heavy weights” doesn’t mean we let them attempt a one-rep max after a couple months of lifting. It can be as simple as letting them work up to a heavy set of three. Doing a set of 10 reps with a three-second pause at the bottom is a different type of challenge than doing a heavy triple. The heavier the weight, the higher the number of muscle fibers recruited, which in turn directly improves the athlete’s phosphocreatine abilities.
“大重量”并不意味着我们让他们在几个月的举重后尝试最多一次。它可以很简单,比如让他们进行一组三人组的大重量训练。做一组 10 次并在底部停顿三秒是一种与做大重量三连杆不同类型的挑战。重量越重,募集的肌纤维数量就越多,从而直接提高运动员的磷酸肌酸能力。
Intermediate 中间的
These athletes have proven their commitment to the weight room and can perform all foundational movements. They understand how to move their body and have been under heavy loads. They can perform proper tempo sets and have a training age of at least one year. These intermediate athletes can now move on to the next step in improving their phosphocreatine abilities: phosphocreatine capacity intervals.
这些运动员已经证明了他们对举重室的承诺,并且可以完成所有基础动作。他们懂得如何移动身体,并且承受过重负荷。他们可以进行适当的节奏设置,并且训练年龄至少为一年。这些中级运动员现在可以继续提高磷酸肌酸能力的下一步:磷酸肌酸能力间隔。
An energy system’s capacity deals with how long it can produce energy. In order to train capacity, you need to push the specific system to its limits. For the phosphocreatine system, that looks like this: 10–12 reps, with each rep lasting 10–15 seconds and each rest interval lasting between 20 and 90 seconds. Complete 2–3 sets, using one exercise each, making sure to actively rest for 8–10 minutes between sets. Active rest can be a slow jog (or fast walk), jump rope, or steady bike work.
能源系统的容量涉及其能够产生能源的时间。为了训练能力,您需要将特定系统推向极限。对于磷酸肌酸系统,看起来是这样的:重复 10-12 次,每次重复持续 10-15 秒,每次休息间隔持续 20 到 90 秒。完成 2-3 组,每组进行一项练习,确保组间积极休息 8-10 分钟。积极的休息可以是慢跑(或快走)、跳绳或稳定的自行车运动。
It’s important to remember the main objective here should be to maintain maximal power output for the entire length of the rep. Training the most explosive energy system requires maximal effort for each rep. Anything under 100% intensity per rep will not tax the phosphocreatine system adequately. Performing these intervals properly for 1–3 months will increase the athlete’s phosphocreatine stores, which is one of the two discussed methods of improving the phosphocreatine system.
重要的是要记住这里的主要目标应该是在整个重复过程中保持最大功率输出。训练最具爆发力的能量系统需要每次重复付出最大的努力。每次重复强度低于 100% 的任何情况都不会充分加重磷酸肌酸系统的负担。正确执行这些间隔 1-3 个月将增加运动员的磷酸肌酸储备,这是所讨论的改善磷酸肌酸系统的两种方法之一。
Any explosive exercise can be used during these intervals. Ideal exercises use the full body with easily repeatable or continuous reps. Jump squats, switch jump lunges, sprints, assault bike sprints, full-body rope slams, and plyometric push-ups are examples of exercises that would work well for these intervals. Sport-specific drills can also be used as long as they are high-intensity in nature.
在这些间隔期间可以进行任何爆发力练习。理想的练习需要全身参与,并且可以轻松重复或连续进行。深蹲跳、弓步跳、冲刺、突击自行车冲刺、全身绳索猛击和增强式俯卧撑都是适合这些间隔的练习示例。也可以使用专门的运动训练,只要它们本质上是高强度的。
While the phosphocreatine system has small margins for improvement, intermediate athletes who haven’t done any specific energy system training will see improvements. If nothing else, doing these intervals will also help improve the aerobic system’s recovery ability. If both the aerobic and phosphocreatine systems can be improved using the same interval work, that’s a true win-win.
虽然磷酸肌酸系统的改善空间很小,但未进行任何特定能量系统训练的中级运动员将会看到改善。如果不出意外的话,进行这些间歇训练也将有助于提高有氧系统的恢复能力。如果可以使用相同的间歇训练来改善有氧系统和磷酸肌酸系统,那么这就是真正的双赢。
Regardless of what the work:rest intervals look like, athletes will become fatigued during these sessions if they’re done correctly. It’s important to encourage them to work at the highest output possible throughout the session. Again, anything less than 100% intensity won’t cut it. Push through the fatigue and reap the rewards.
无论工作与休息的间隔如何,如果做得正确,运动员在这些训练中都会感到疲劳。鼓励他们在整个会议期间以尽可能高的产出工作非常重要。再次强调,任何低于 100% 的强度都不会减弱效果。克服疲劳并收获回报。
Advanced 先进的
These athletes have years in the weight room under their belts and have more than a strong foundation of strength. Their training age is > 2 years, and they understand how to work at maximal outputs for the duration of their training sessions. If they’re looking for ways to improve their phosphocreatine system’s abilities (which is a never-ending pursuit), a creatine supplement can help do just that.
这些运动员在举重房训练多年,拥有坚实的力量基础。他们的培训年龄 > 2 年,并且他们了解如何在培训期间以最大输出进行工作。如果他们正在寻找提高磷酸肌酸系统能力的方法(这是一个永无止境的追求),肌酸补充剂可以帮助做到这一点。
Supplements can be an extremely attractive option for athletes looking for any type of advantage over their competition. In reality, the supplement industry is unregulated and can be a sketchy place for athletes and coaches alike. Unless an athlete has been consistently training for at least a year, I don’t recommend any supplements to my athletes. If they have at least a year of training, creatine and protein powder are the only two supplements I’ll discuss with my athletes. These are the only two supplements that have solid research supporting their benefits [Sharma, Saini, & Patil, 2022].
对于寻求在比赛中获得任何类型优势的运动员来说,补充剂可能是一个极具吸引力的选择。事实上,补充剂行业不受监管,对于运动员和教练来说可能是一个粗略的地方。除非运动员持续训练至少一年,否则我不建议我的运动员服用任何补充剂。如果他们接受了至少一年的训练,肌酸和蛋白粉是我会与运动员讨论的唯一两种补充剂。这是仅有的两种有可靠研究支持其益处的补充剂 [Sharma, Saini, & Patil, 2022]。
As mentioned previously, creatine stores play a significant role in the phosphocreatine system’s abilities. Creatine is stored in muscles and combines with phosphate to create—you guessed it—phosphocreatine. The more creatine the body can store, the longer the phosphocreatine system can generate power.
如前所述,肌酸储备在磷酸肌酸系统的能力中发挥着重要作用。肌酸储存在肌肉中,并与磷酸盐结合产生——你猜对了——磷酸肌酸。身体储存的肌酸越多,磷酸肌酸系统发电的时间就越长。
Two important points to remember when discussing creatine supplements:
讨论肌酸补充剂时要记住的两个要点:
- The label is there for a reason. Show your athletes how to find it and interpret it.
标签的存在是有原因的。向您的运动员展示如何找到它并解释它。
- Human nature will tell us that if a little bit is good, more must be better. You best believe that this applies to teenage athletes who just found their first bicep vein. It’s crucial to sit down with your athletes and discuss the pros and cons of supplements, along with appropriate usage. It’s as simple as going over how to find and read the label on the back of a supplement (this also applies to general nutrition). If an athlete takes four creatine pills instead of one, the excess will be secreted through their urine. Most young athletes don’t have tons of money to blow on supplements, so explaining the “expensive pee” concept can go a long way in convincing them to use it properly.
人性会告诉我们,一点点就好,多一点就更好。您最好相信这适用于刚刚找到第一条二头肌静脉的青少年运动员。与您的运动员坐下来讨论补充剂的利弊以及正确的使用方法至关重要。这就像了解如何查找和阅读补充剂背面的标签一样简单(这也适用于一般营养)。如果运动员服用四粒肌酸药丸而不是一粒,多余的肌酸就会通过尿液排出。大多数年轻运动员没有大量的钱来购买补充剂,因此解释“昂贵的小便”的概念可以在很大程度上说服他们正确使用它。
- Purchase supplements that have been third-party tested and approved by NSF Sport.
购买经过第三方测试并经 NSF Sport 批准的补充剂。
- NSF stands for National Sanitation Foundation. It is an independent, third-party organization that objectively tests dietary supplements. NSF Sport certification is the gold standard for third-party supplement testing. As mentioned earlier, the supplement industry is unregulated, meaning companies can claim whatever they want on their labels, and it will go unchecked. With the NSF Sport certification, you can be sure that whatever is stated on the label is accurate.
NSF 代表国家卫生基金会。它是一个独立的第三方组织,客观地测试膳食补充剂。 NSF Sport 认证是第三方补充测试的黄金标准。如前所述,补充剂行业不受监管,这意味着公司可以在标签上声称任何他们想要的东西,而且不会受到检查。有了 NSF Sport 认证,您可以确保标签上的所有内容都是准确的。
- An NSF Sport certified supplement is tested for 290 banned substances and has been found to have accurate label information. NSF even goes a step further by inspecting the production process and facility cleanliness of the companies producing the supplements. In an unregulated industry, NSF serves as the lead third-party tester that ensures athletes and coaches know exactly what is being put into their bodies.
经 NSF Sport 认证的补充剂经过了 290 种禁用物质的测试,并被发现具有准确的标签信息。 NSF 甚至更进一步,检查生产补充剂的公司的生产过程和设施清洁度。在不受监管的行业中,NSF 充当领先的第三方测试机构,确保运动员和教练准确了解他们体内的成分。
An Investment Worth Making
值得投资
Out of the three energy systems, the phosphocreatine system is by far the simplest. While there is a small margin for improvement and a large genetic component to how powerful an athlete’s phosphocreatine system is, doing the necessary work to improve its abilities is well worth it.
在三种能量系统中,磷酸肌酸系统是迄今为止最简单的。虽然运动员的磷酸肌酸系统的强大程度有很大的改进余地,并且有很大的遗传因素,但做必要的工作来提高其能力是非常值得的。
If an athlete is working on their phosphocreatine abilities in the weight room, they’re also working on their max strength. If an athlete does phosphocreatine capacity work, they’re also working on their aerobic conditioning. Athletes who are taking creatine supplements will feel (and be) stronger and will pack on muscle mass.
如果运动员在举重室锻炼磷酸肌酸能力,那么他们也在锻炼最大力量。如果运动员的磷酸肌酸能力得到了发挥,那么他们也在进行有氧调节。服用肌酸补充剂的运动员会感觉(并且)变得更强壮,肌肉质量也会增加。
All three of these examples are true “two birds with one stone” examples. Being able to produce maximal power outputs for longer periods can be the difference between being successful and falling short. Invest in the work and enjoy the various benefits.
这三个例子都是真正的“一石二鸟”的例子。能否在较长时间内产生最大功率输出可能是成功与失败的区别。投入工作并享受各种福利。
References 参考
Mustafina LJ, Naumov VA, Cieszczyk P, et al. “AGTR2gene polymorphism is associated with muscle fibre composition, athletic status and aerobic performance.” Experimental Physiology. 2014;99(8):1042–1052. https://doi.org/10.1113/expphysiol.2014.079335
Mustafina LJ、Naumov VA、Cieszczyk P 等人。 “AGTR2 基因多态性与肌纤维组成、运动状态和有氧运动表现相关。”实验生理学。 2014;99(8):1042–1052。 https://doi.org/10.1113/expphyol.2014.079335
Sharma K, Saini R, and Patil S. “A Systematic Review on the Emerging Role of Protein Powder.” International Journal of Research in Engineering and Science (IJRES). 2022;10(5):88–90.
Sharma K、Saini R 和 Patil S。“对蛋白粉新兴作用的系统回顾”。国际工程与科学研究杂志(IJRES)。 2022;10(5):88–90。
Kreider RB. “Effects of creatine supplementation on performance and training adaptations.” Molecular and Cellular Biochemistry. 2003;244:89–94.
克雷德 RB. “补充肌酸对表现和训练适应的影响。”分子和细胞生物化学。 2003;244:89-94。
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