{"id":303,"date":"2026-10-17T18:47:44","date_gmt":"2026-10-17T18:47:44","guid":{"rendered":"https:\/\/clinicanering.com\/blog\/buchongji\/creatine-brain-women-older-adults-zh\/"},"modified":"2026-10-18T02:23:46","modified_gmt":"2026-10-18T02:23:46","slug":"creatine-brain-women-older-adults-zh","status":"publish","type":"post","link":"https:\/\/clinicanering.com\/blog\/zh\/buchongji\/creatine-brain-women-older-adults-zh\/","title":{"rendered":"\u808c\u9178\u4e0d\u53ea\u662f\u5065\u8eab\u8865\u5242\uff1a\u5927\u8111\u3001\u5973\u6027\u548c\u8001\u5e74\u4eba\uff08\u65b0\u7814\u7a76\u600e\u4e48\u8bf4\uff09"},"content":{"rendered":"<p>\u808c\u9178\u65e9\u5c31\u4e0d\u53ea\u662f\u201c\u5065\u8eab\u623f\u91cc\u7684\u4e1c\u897f\u201d\u4e86\u3002\u8fd1\u51e0\u5e74\uff0c\u7814\u7a76\u5f00\u59cb\u5173\u6ce8\u5b83\u7684\u5176\u4ed6\u7528\u9014\uff0c\u6bd4\u5982\u5927\u8111\u3001\u5973\u6027\u5065\u5eb7\u548c\u8870\u8001\uff0c\u597d\u7684\u53d1\u73b0\u51fa\u73b0\u4e86\uff0c\u5938\u5927\u7684\u8bf4\u6cd5\u4e5f\u8ddf\u7740\u6765\u4e86\u3002\u6700\u7ad9\u5f97\u4f4f\u811a\u7684\u7528\u9014\u4ecd\u7136\u662f\u589e\u52a0\u808c\u8089\u548c\u529b\u91cf\uff0c\u5728\u8001\u5e74\u4eba\u8eab\u4e0a\u7684\u597d\u5904\u6709\u5145\u5206\u8bb0\u5f55\u3002\u5728\u5973\u6027\u8eab\u4e0a\uff0c\u589e\u76ca\u4f3c\u4e4e\u8f83\u5c0f\uff0c\u8bc1\u636e\u7684\u786e\u5b9a\u6027\u4e5f\u8fd8\u5f88\u4f4e\u3002\u5bf9\u5927\u8111\u6709\u4e00\u4e9b\u521d\u6b65\u7ed3\u679c\uff0c\u96c6\u4e2d\u5728\u7761\u7720\u5265\u593a\u548c\u9ad8\u5242\u91cf\u7684\u60c5\u51b5\u4e0b\uff1b\u5bf9\u9aa8\u9abc\u7684\u8bc1\u636e\u5219\u5f88\u5f31\u3002\u57fa\u7840\u77e5\u8bc6\u3001\u4f5c\u7528\u539f\u7406\u548c\u5e38\u89c1\u8bef\u533a\uff0c\u53ef\u4ee5\u770b<a 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a\u4e2d\uff0c\u808c\u9178\u914d\u5408\u529b\u91cf\u8bad\u7ec3\u6bd4\u5355\u7eaf\u8bad\u7ec3\u5e26\u6765\u66f4\u591a\u7684\u808c\u8089\u548c\u529b\u91cf\u589e\u957f\u3002\u8fd9\u79cd\u6548\u679c\u51fa\u73b0\u5728\u628a\u808c\u9178\u548c\u6297\u963b\u8bad\u7ec3\u7ed3\u5408\u7684\u7814\u7a76\u4e2d\uff0c\u4e0d\u8fc7\u5e76\u4e0d\u662f\u6bcf\u9879\u7814\u7a76\u90fd\u53d1\u73b0\u529b\u91cf\u589e\u52a0\uff0c\u6bd4\u5982\u4e0a\u9762\u63d0\u5230\u7684\u7edd\u7ecf\u540e\u5973\u6027\u7814\u7a76\u3002\u5bf9\u5df2\u7ecf\u5728\u8bad\u7ec3\u7684\u8001\u5e74\u4eba\u6765\u8bf4\uff0c\u8fd9\u662f\u4e00\u79cd\u82b1\u94b1\u4e0d\u591a\u3001\u8ba9\u540c\u6837\u7684\u8bad\u7ec3\u6536\u83b7\u66f4\u591a\u7684\u65b9\u6cd5\u3002<\/p>\n<h2>\u90a3\u9aa8\u9abc\u5462\uff1f<\/h2>\n<p>\u5c3d\u7ba1\u8425\u9500\u4e00\u518d\u8fd9\u4e48\u8bf4\uff0c\u4f46\u6ca1\u6709\u8bc1\u636e\u8868\u660e\u808c\u9178\u80fd\u5f3a\u5065\u9aa8\u9abc\u3002<\/p>\n<p>\u524d\u9762\u90a3\u9879\u4e3a\u671f\u4e24\u5e74\u3001\u7eb3\u5165237\u540d\u7edd\u7ecf\u540e\u5973\u6027\u7684\u7814\u7a76\uff08\u6240\u6709\u4eba\u90fd\u53c2\u52a0\u4e86\u529b\u91cf\u8bad\u7ec3\u548c\u6b65\u884c\u8ba1\u5212\uff09\u4e5f\u6d4b\u91cf\u4e86\u9aa8\u9abc\u3002\u808c\u9178\u5e76\u6ca1\u6709\u8ba9\u9aa8\u5bc6\u5ea6\u6bd4\u5355\u7eaf\u8bad\u7ec3\u589e\u52a0\u66f4\u591a\u3002\u53ea\u6709\u80a1\u9aa8\u9888\u5f3a\u5ea6\u7684\u4e00\u9879\u6307\u6807\u51fa\u73b0\u4e86\u6709\u5229\u4fe1\u53f7\u3002\u7406\u8bba\u4e0a\uff0c\u66f4\u5f3a\u58ee\u7684\u808c\u8089\u6709\u52a9\u4e8e\u5e73\u8861\u3001\u9884\u9632\u8dcc\u5012\uff0c\u4f46\u8fd9\u4e00\u70b9\u8fd8\u6ca1\u6709\u5728\u808c\u9178\u7814\u7a76\u4e2d\u5f97\u5230\u8bc1\u5b9e\u3002<\/p>\n<h2>\u5176\u4ed6\u6b63\u5728\u7814\u7a76\u7684\u7528\u9014<\/h2>\n<p>2012\u5e74\u4e00\u7bc7\u82f1\u6587\u6807\u9898\u4e3a\u201cIn sickness and in health\u201d\u7684\u7efc\u8ff0\uff0c\u6c47\u96c6\u4e86\u808c\u9178\u5728\u808c\u8089\u75be\u75c5\u3001\u795e\u7ecf\u9000\u884c\u6027\u75be\u75c5\u3001\u764c\u75c7\u3001\u98ce\u6e7f\u6027\u75be\u75c5\u548c2\u578b\u7cd6\u5c3f\u75c5\u4e2d\u6709\u76ca\u7684\u62a5\u544a\u3002\u8fd9\u4e9b\u662f\u7814\u7a76\u65b9\u5411\uff0c\u4e0d\u662f\u6cbb\u7597\u9002\u5e94\u75c7\u3002\u5bf9\u628a\u808c\u9178\u5f53\u6210\u4e07\u80fd\u836f\u6765\u5356\u7684\u4eba\uff0c\u8981\u4fdd\u6301\u8b66\u60d5\u3002<\/p>\n<h2>\u9488\u5bf9\u8fd9\u4e9b\u76ee\u6807\u600e\u4e48\u5403<\/h2>\n<ul>\n<li>\u5242\u91cf\uff1a\u4e00\u6c34\u808c\u9178\uff0c\u6bcf\u59293\u52305\u514b\uff0c\u6bcf\u5929\u90fd\u5403\u3002\u6ca1\u6709\u4e13\u95e8\u9488\u5bf9\u5927\u8111\u7684\u5242\u91cf\u3002<\/li>\n<li>\u51b2\u51fb\u671f\uff1a\u53ef\u9009\u3002\u5b83\u53ea\u662f\u8ba9\u6548\u679c\u6765\u5f97\u66f4\u5feb\uff0c\u6309\u56fa\u5b9a\u5242\u91cf\u5403\uff0c\u51e0\u5468\u540e\u4e5f\u4f1a\u8fbe\u5230\u540c\u6837\u7684\u6c34\u5e73\u3002<\/li>\n<li>\u670d\u7528\u65f6\u95f4\uff1a\u6ca1\u6709\u660e\u663e\u5dee\u522b\u3002\u5173\u952e\u662f\u6bcf\u5929\u90fd\u5403\u3002<\/li>\n<li>\u8bad\u7ec3\uff1a\u5df2\u88ab\u8bc1\u5b9e\u7684\u589e\u808c\u6548\u679c\uff0c\u662f\u548c\u529b\u91cf\u8bad\u7ec3\u4e00\u8d77\u51fa\u73b0\u7684\u3002<\/li>\n<\/ul>\n<p>\u5728\u7528\u6237\u8c03\u67e5\u4e2d\uff0c\u5bf9\u808c\u9178\u4e86\u89e3\u66f4\u591a\u7684\u4eba\uff0c\u62a5\u544a\u7684\u4f53\u9a8c\u66f4\u597d\u3001\u6ee1\u610f\u5ea6\u66f4\u9ad8\u3002\u8fd9\u53ea\u662f\u76f8\u5173\u6027\uff0c\u4e0d\u80fd\u8bc1\u660e\u4e86\u89e3\u5f97\u591a\u5c31\u4f1a\u6539\u53d8\u6548\u679c\u3002<\/p>\n<p>\u60f3\u4e86\u89e3\u808c\u8089\u65b9\u9762\u6709\u6ca1\u6709\u6548\u679c\uff0c<a href=\"https:\/\/clinicanering.com\/bioimpedancia\/\">\u751f\u7269\u7535\u963b\u6297\u68c0\u6d4b<\/a>\u53ef\u4ee5\u663e\u793a\u808c\u8089\u91cf\u968f\u65f6\u95f4\u7684\u53d8\u5316\u3002<\/p>\n<h2>\u54ea\u4e9b\u4eba\u9700\u8981\u8c28\u614e<\/h2>\n<p>\u5728\u5065\u5eb7\u4eba\u7fa4\u4e2d\uff0c\u808c\u9178\u6709\u826f\u597d\u7684\u5b89\u5168\u8bb0\u5f55\uff0c\u5bf9\u5b83\u4f24\u80be\u7684\u62c5\u5fe7\u5728\u7814\u7a76\u4e2d\u5e76\u6ca1\u6709\u5f97\u5230\u8bc1\u5b9e\uff08\u6211\u5728<a href=\"https:\/\/clinicanering.com\/blog\/zh\/yundong-yixue\/creatine-enough-with-the-nonsense-zh\/\">\u808c\u9178\u5165\u95e8\u6307\u5357<\/a>\u91cc\u8be6\u7ec6\u89e3\u91ca\u8fc7\uff09\u3002\u6709\u4e9b\u4eba\u7fa4\u5e94\u8be5\u5148\u54a8\u8be2\u533b\u751f\uff1a<\/p>\n<ul>\n<li>\u6709\u80be\u75c5\u6216\u80be\u529f\u80fd\u4e0b\u964d\u7684\u4eba\u3001\u7cd6\u5c3f\u75c5\u6216\u9ad8\u8840\u538b\u60a3\u8005\uff0c\u6216\u7ecf\u5e38\u670d\u7528\u52a0\u91cd\u80be\u810f\u8d1f\u62c5\u836f\u7269\uff08\u5982\u6d88\u708e\u6b62\u75db\u836f\uff09\u7684\u4eba\u3002\u76ee\u524d\u6ca1\u6709\u8bc1\u636e\u8868\u660e\u8fd9\u4e9b\u60c5\u51b5\u4e0b\u4f1a\u9020\u6210\u4f24\u5bb3\uff0c\u4f46\u80be\u810f\u672c\u6765\u5c31\u9700\u8981\u76d1\u6d4b\uff0c\u800c\u808c\u9178\u4f1a\u5347\u9ad8\u808c\u9150\uff0c\u808c\u9150\u6b63\u662f\u7528\u6765\u76d1\u6d4b\u80be\u810f\u7684\u68c0\u67e5\u6307\u6807\u4e4b\u4e00\u3002<\/li>\n<li>\u5b55\u5987\u548c\u54fa\u4e73\u671f\u5973\u6027\uff0c\u56e0\u4e3a\u4e13\u95e8\u7684\u6570\u636e\u5f88\u5c11\u3002<\/li>\n<\/ul>\n<p>\u7531\u4e8e\u808c\u9178\u53ef\u80fd\u5728\u80be\u810f\u6ca1\u6709\u95ee\u9898\u7684\u60c5\u51b5\u4e0b\u5347\u9ad8\u8840\u808c\u9150\uff0c\u505a\u68c0\u67e5\u65f6\u8bf7\u544a\u8bc9\u533b\u751f\u4f60\u5728\u670d\u7528\u808c\u9178\u3002<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"\/blog\/wp-content\/uploads\/creatina-diagram-v3-zh.svg\" alt=\"\u6309\u8bc1\u636e\u5f3a\u5ea6\u770b\u808c\u9178\uff1a\u808c\u8089\u548c\u529b\u91cf\u3001\u8001\u5e74\u4eba\u8bc1\u636e\u5f3a\uff0c\u5973\u6027\u529b\u91cf\u8bc1\u636e\u4f4e\uff0c\u5927\u8111\u521d\u6b65\uff0c\u9aa8\u9abc\u672a\u8bc1\u5b9e\u6709\u76ca\" width=\"1000\" height=\"480\" \/><\/p>\n<h2>\u7ed3\u8bba<\/h2>\n<p>\u5982\u679c\u4f60\u5e74\u7eaa\u8f83\u5927\u5e76\u4e14\u5728\u505a\u529b\u91cf\u8bad\u7ec3\uff0c\u503c\u5f97\u8003\u8651\u808c\u9178\u3002\u5982\u679c\u4f60\u662f\u6709\u8bad\u7ec3\u4e60\u60ef\u7684\u5973\u6027\uff0c\u53ef\u4ee5\u7528\uff0c\u4f46\u8981\u77e5\u9053\u9884\u671f\u7684\u589e\u76ca\u5f88\u5c0f\u3002\u5982\u679c\u76ee\u6807\u662f\u5927\u8111\u6216\u9aa8\u9abc\uff0c\u76ee\u524d\u8fd8\u6ca1\u6709\u4f9d\u636e\u4e3a\u6b64\u670d\u7528\u3002\u65e0\u8bba\u54ea\u79cd\u60c5\u51b5\uff0c\u6548\u679c\u90fd\u53d6\u51b3\u4e8e\u8bad\u7ec3\u3002<\/p>\n<p>\u5982\u679c\u4f60\u60f3\u77e5\u9053\u5b83\u662f\u5426\u9002\u5408\u4f60\uff0c\u8fd9\u5c5e\u4e8e\u6211\u5728\u5df4\u897f\u5723\u82e5\u6cfd\u675c\u65af\u574e\u666e\u65af\uff08S\u00e3o Jos\u00e9 dos Campos\uff09<a href=\"https:\/\/clinicanering.com\/medicina-do-esporte\/\">\u8fd0\u52a8\u533b\u5b66\u95e8\u8bca<\/a>\u7684\u8bc4\u4f30\u5185\u5bb9\u3002<\/p>\n<p>\u4fdd\u91cd\uff0c\u4e0b\u6b21\u89c1\uff01<\/p>\n<hr>\n<p><strong>\u8d23\u4efb\u533b\u5e08\uff1a<\/strong><a href=\"https:\/\/clinicanering.com\/sobre\/\">Gilberto Nering Junior \u533b\u751f<\/a>\uff0cCRM-SP 160822\uff0cRQE 142486\uff08\u8fd0\u52a8\u533b\u5b66\uff0c\u5df4\u897f\uff09\u3002\u672c\u6587\u65e0\u8d5e\u52a9\uff0c\u4ec5\u4f9b\u53c2\u8003\uff0c\u4e0d\u80fd\u66ff\u4ee3\u4e2a\u4eba\u8bc4\u4f30\u3002<\/p>\n<hr>\n<div class=\"nering-faq\">\n<h2>\u5feb\u901f\u95ee\u7b54<\/h2>\n<h3>\u808c\u9178\u80fd\u6539\u5584\u8bb0\u5fc6\u548c\u5927\u8111\u5417\uff1f<\/h3>\n<p>\u5728\u4e00\u9879\u5b9e\u9a8c\u5ba4\u7814\u7a76\u4e2d\uff0c\u5355\u6b21\u9ad8\u5242\u91cf\u6539\u5584\u4e86\u7761\u7720\u4e0d\u8db3\u8005\u7684\u8111\u529b\u8868\u73b0\u3002\u8bc1\u636e\u4ecd\u5c5e\u521d\u6b65\uff0c\u6ca1\u6709\u9488\u5bf9\u5927\u8111\u7684\u63a8\u8350\u5242\u91cf\uff0c\u808c\u9178\u4e5f\u4e0d\u80fd\u4ee3\u66ff\u7761\u7720\u3002<\/p>\n<h3>\u5973\u6027\u53ef\u4ee5\u5403\u808c\u9178\u5417\uff1f<\/h3>\n<p>\u53ef\u4ee5\u30022026\u5e74\u4e00\u9879\u53ea\u9488\u5bf9\u6709\u8bad\u7ec3\u4e60\u60ef\u5973\u6027\u7684\u835f\u8403\u5206\u6790\u663e\u793a\uff0c\u529b\u91cf\u548c\u7626\u4f53\u91cd\u53ef\u80fd\u6709\u5c0f\u5e45\u63d0\u5347\uff0c\u8bc1\u636e\u786e\u5b9a\u6027\u4f4e\u3002\u808c\u9178\u4e0d\u4f1a\u8ba9\u4eba\u7537\u6027\u5316\uff0c\u521a\u5f00\u59cb\u589e\u52a0\u7684\u4f53\u91cd\u662f\u808c\u8089\u91cc\u7684\u6c34\u5206\u3002<\/p>\n<h3>\u808c\u9178\u9002\u5408\u8001\u5e74\u4eba\u5417\uff1f<\/h3>\n<p>\u9002\u5408\u3002\u914d\u5408\u529b\u91cf\u8bad\u7ec3\uff0c\u5b83\u80fd\u5e2e\u52a9\u6bd4\u5355\u7eaf\u8bad\u7ec3\u589e\u52a0\u66f4\u591a\u7684\u808c\u8089\u548c\u529b\u91cf\uff0c\u6709\u52a9\u4e8e\u4fdd\u6301\u72ec\u7acb\u751f\u6d3b\u80fd\u529b\u3002<\/p>\n<h3>\u808c\u9178\u80fd\u5f3a\u5065\u9aa8\u9abc\u5417\uff1f<\/h3>\n<p>\u6ca1\u6709\u8bc1\u636e\u3002\u5728\u89c4\u6a21\u6700\u5927\u3001\u4e3a\u671f\u4e24\u5e74\u7684\u7814\u7a76\u4e2d\uff0c\u808c\u9178\u6ca1\u6709\u8ba9\u9aa8\u5bc6\u5ea6\u6bd4\u5355\u7eaf\u8bad\u7ec3\u589e\u52a0\u66f4\u591a\u3002<\/p>\n<h3>\u9700\u8981\u51b2\u51fb\u671f\u5417\uff1f<\/h3>\n<p>\u4e0d\u662f\u5fc5\u987b\u7684\u3002\u6bcf\u5929\u6301\u7eed\u670d\u75283\u52305\u514b\uff0c\u51e0\u5468\u540e\u4f1a\u8fbe\u5230\u540c\u6837\u7684\u6548\u679c\u3002<\/p>\n<h3>\u8be5\u4e70\u54ea\u79cd\u808c\u9178\uff1f<\/h3>\n<p>\u4e00\u6c34\u808c\u9178\uff0c\u8fd9\u662f\u7814\u7a76\u6700\u591a\u7684\u5f62\u5f0f\u3002\u201c\u9ad8\u7aef\u201d\u3001\u66f4\u8d35\u7684\u7248\u672c\u6ca1\u6709\u88ab\u8bc1\u5b9e\u7684\u4f18\u52bf\u3002<\/p>\n<\/div>\n<h2>\u53c2\u8003\u6587\u732e<\/h2>\n<ol>\n<li>Burridge J, Boolani A, Zhang Z, Glenn JM. Real-world creatine supplementation: a large-scale cross-sectional study of use, knowledge, and experiences. <em>J Int Soc Sports Nutr<\/em>. 2026;23(1):2702952. <a href=\"https:\/\/doi.org\/10.1080\/15502783.2026.2702952\">doi:10.1080\/15502783.2026.2702952<\/a><\/li>\n<li>Chilibeck PD, Candow DG, Gordon JJ, et al. A 2-yr randomized controlled trial on creatine supplementation during exercise for postmenopausal bone health. <em>Med Sci Sports Exerc<\/em>. 2023;55(10):1750-1760. <a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000003202\">doi:10.1249\/MSS.0000000000003202<\/a><\/li>\n<li>Devries MC, Phillips SM. Creatine supplementation during resistance training in older adults: a meta-analysis. <em>Med Sci Sports Exerc<\/em>. 2014;46(6):1194-1203. <a href=\"https:\/\/doi.org\/10.1249\/MSS.0000000000000220\">doi:10.1249\/MSS.0000000000000220<\/a><\/li>\n<li>Gordji-Nejad A, Matusch A, Kleed\u00f6rfer S, et al. Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. <em>Sci Rep<\/em>. 2024;14:4937. <a href=\"https:\/\/doi.org\/10.1038\/s41598-024-54249-9\">doi:10.1038\/s41598-024-54249-9<\/a><\/li>\n<li>Gualano B, Roschel H, Lancha AH Jr, Brightbill CE, Rawson ES. In sickness and in health: the widespread application of creatine supplementation. <em>Amino Acids<\/em>. 2012;43(2):519-529. <a href=\"https:\/\/doi.org\/10.1007\/s00726-011-1132-7\">doi:10.1007\/s00726-011-1132-7<\/a><\/li>\n<li>Lin Y, Zhu W, Hong B. Effects of creatine supplementation on exercise performance, physiological outcomes, and body composition in females engaged in exercise or training: a systematic review and multilevel meta-analysis. <em>Front Nutr<\/em>. 2026;13:1921827. <a href=\"https:\/\/doi.org\/10.3389\/fnut.2026.1921827\">doi:10.3389\/fnut.2026.1921827<\/a><\/li>\n<\/ol>\n<p><script type=\"application\/ld+json\">{\"@context\": \"https:\/\/schema.org\", \"@type\": \"FAQPage\", \"inLanguage\": \"zh-Hans\", \"mainEntity\": [{\"@type\": \"Question\", \"name\": \"\u808c\u9178\u80fd\u6539\u5584\u8bb0\u5fc6\u548c\u5927\u8111\u5417\uff1f\", \"acceptedAnswer\": {\"@type\": \"Answer\", \"text\": 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