肌酸补充剂即使不运动也能增加肌肉，研究发现

德州农工大学的研究表明，肌酸补充剂能够帮助中年成人增加瘦肌肉和力量，这一效果甚至在没有结构化运动的情况下也能实现1。该研究为期12周，涉及64名年龄在45至65岁之间的健康成年人1。研究发现，仅服用肌酸的参与者在不运动的情况下增加了约2.4磅的瘦组织1。

当肌酸补充与运动和热量限制饮食相结合时，效果显著增强1。进行运动并服用肌酸的参与者增加了近3磅的瘦组织，同时减少了脂肪1。研究采用每日10克一水肌酸或安慰剂的给药方案1。由德州农工大学运动和运动营养实验室主任理查德·克赖德教授领导的研究团队在《国际运动营养学会期刊》上发表了这些发现1。克赖德教授在肌酸研究领域已耕耘超过30年1。

关于安全性，2025年的分析评估了685项临床试验，结果显示肌酸和安慰剂在副作用报告率方面没有显著差异1。从食物来源获得等量肌酸需要每天摄入5至10磅的肉类和鱼类1。

Researchers at Texas A&M University have discovered that creatine supplementation can help middle-aged adults increase lean tissue and strength without structured exercise.1 In a 12-week study involving 64 healthy adults aged 45 to 65, participants taking creatine without exercising gained approximately 2.4 pounds of lean muscle mass.1 When combined with exercise and calorie-restricted diet, creatine produced substantially greater benefits: participants gained nearly 3 pounds of lean tissue while simultaneously losing fat.1

The study, led by Professor Richard Kreider, director of the Exercise and Sport Nutrition Laboratory at Texas A&M University, provided participants with either 10 grams daily of creatine monohydrate or placebo.1 Kreider, who has been researching creatine for over 30 years, notes that achieving equivalent creatine intake through diet alone would require consuming 5 to 10 pounds of meat and fish daily.1 The findings were published in the Journal of the International Society of Sports Nutrition.1 A 2025 analysis examining 685 clinical trials found no significant difference in adverse event reporting rates between creatine and placebo groups, suggesting the supplement's safety profile.1