文档文本内容
高中英语外刊时文阅读训练
专题22
肌酸有助于增加肌肉质量吗
Ⅰ.文章话题导入
Ⅱ.外刊原文阅读
Ш.阅读理解专项针对性练习
Ⅳ.话题高频词汇强化训练
Ⅴ.参考译文赏析
【话题·导语】
肌酸已经过彻底的研究，并被证明是有效的。肌酸可以作为均衡饮食和量身定制的锻炼方案的良好补
充，但它本身并没有多大作用。
【原文·外刊阅读】
Does Creatine Actually Help Build Muscle Mass
（文章来源：The Times USA）
Holly Long on Creatine & Fitness:
I get asked all the time about the use of creatine, people
ask if it is just a placebo or if it actually helps increase
muscle size and strength. Here’s my take:
Creatine has been thoroughly researched and has been
proven to work. I think creatine can be a good addition to a
well balanced diet and well tailored workout regimen but it is not going to do much on its own.
Creatine is a naturally occurring compound that plays a crucial role in the production of energy
during high-intensity, short-duration activities, such as weightlifting or sprinting. It is stored in small
amounts in our muscles and obtained through dietary sources like meat and fish.
So what exactly does it do?
It gives your muscles more energy to work harder during your lifts so that you can push through 2-
3 additional reps whereas you would normally hit fatigue. These additional reps can be the difference
between continuing to plateau and achieving true hypertrophy. This is called ATP Resynthesis.
Muscle Volume and Cell Hydration: Creatine draws water into the cells of your muscles, in turn it
makes them bigger.
Enhanced Muscle Recovery: Some research suggests that creatine supplementation may help reduce
muscle damage and inflammation following intense exercise. This can contribute to faster recovery
between workouts, allowing you to train more for better results in a shorter amount of time.
I personally use creatine and suggest this supplement to all of my clients who are looking to
improve their muscular physique, but taking it on its own is not effective without the right workout
routine combined with the right amount of calories and macronutrients to support the energy needed for
natural muscle growth. I’ve seen people rely on supplements without addressing the root reason that they
struggle with gaining muscle mass, which only ends in disappointment.
If you have tried creatine in the past and didn’t see the results you expected, there’s an additional
layer that most people are unaware of. Studies support the importance of proper timing in addition to
pairing with the right amount of water intake while on this particular supplement.
For the optimal results on creatine you need to understand…
Proper nutrition
Muscle growth specific training
Supplement timing and dosage
Hydration
For optimal utilization I suggest taking your creatine within 30 minutes before or after your active
window.
If you’re interested in learning more about the intricacies of muscle growth using creatine like this
post and let me know. If I get enough interest I’ll create a detailed video of how exactly I use this
great tool with my clients.
【原创·阅读理解】
1.What is the primary role of creatine in the body according to the text?
A. To increase fat storage.
B. To improve muscle flexibility.
C. To aid in energy production during high-intensity activities.
D. To enhance cognitive function.
2.What effect does creatine have on muscle size?
A. It decreases muscle size by reducing water content.
B. It increases muscle size by drawing water into muscle cells.
C. It has no effect on muscle size.
D. It makes muscles more flexible but does not affect size.
3.What is one of the benefits of creatine supplementation mentioned in the text?
A. It reduces muscle damage and inflammation.
B. It completely eliminates muscle soreness.
C. It increases bone density.
D. It improves cardiovascular endurance.
4.When is the best time to take creatine for optimal results?
A. Before bed.
B. On an empty stomach.
C. Within 30 minutes before or after your active window.
D. First thing in the morning.
5.What does Holly Long suggest is necessary for creatine to be effective?
A. Relying solely on creatine without any workout regimen.
B. Combining creatine with a well-balanced diet, proper training, and hydration.
C. Avoiding all other supplements.
D. Only using creatine during weightlifting sessions.
【高频词汇训练】
1．The (inspect) thoroughly inspected the gallery for security breaches. (所给词的适当形式填空)
2．What the plants pump through the air is a mixture of chemicals (know)as volatile organic
compounds, VOCs for short. （所给词的适当形式填空）
3．The authors of the study collected daily dietary (diary) from 102,865 French adults over eight years. (所
给词的适当形式填空)
4．Making efforts to complete the task can enhance your (comprehension) ability. (所给词的适当形
式填空)
5．Unconsciously and (intention) we fill up the gaps and supplement the dream-images.
6．The lawyer picked up a profile of his client random and began to read. (用适当的词填空)
7．Several coastal cities have undergone (mass) changes during the last decade. (所给词的适当
形式填空)
8．Burns are called first, second or third degree burns, （depend）on which layers of the skin are
burned. （所给单词适当形式填空）
9．She’s not very (optimism) about the outcome of the talks. (所给词的适当形式填空)
10．To realise your goals, you need to have a good plan, manage your time well and pay attention to
(detail).(所给词的适当形式填空)
【参考译文】
肌酸有助于增加肌肉质量吗
Holly Long 谈肌酸与健身：
我总是被问到肌酸的使用情况，人们问它是否只是安慰剂，或者它是否真的有助于增加肌肉大小和力
量。以下是我的看法：
肌酸已经过彻底的研究，并被证明是有效的。我认为肌酸可以作为均衡饮食和量身定制的锻炼方案的
良好补充，但它本身并没有多大作用。
肌酸是一种天然存在的化合物，在举重或短跑等高强度、短时间活动中的能量产生中起着至关重要的
作用。它少量储存在我们的肌肉中，并通过肉类和鱼类等饮食来源获得。
那么，它到底有什么作用呢？
它给你的肌肉更多的能量，让你在举重时更加努力地工作，这样你就可以再做2-3 次重复，而你通常
会感到疲劳。这些额外的重复可能是继续达到平稳状态和实现真正肥大之间的区别。这被称为ATP 再合
成。
肌肉体积和细胞水合作用：肌酸将水吸入肌肉细胞，进而使肌肉变大。
增强肌肉恢复：一些研究表明，补充肌酸可能有助于减少剧烈运动后的肌肉损伤和炎症。这有助于在
锻炼之间更快地恢复，让你在更短的时间内训练更多，取得更好的成绩。
我个人使用肌酸，并向所有希望改善肌肉体质的客户推荐这种补充剂，但如果没有正确的锻炼计划，
结合适量的卡路里和常量营养素来支持自然肌肉生长所需的能量，单独服用肌酸是无效的。我看到人们依
赖补充剂而没有解决他们难以增加肌肉质量的根本原因，这只会以失望告终。
如果你过去尝试过肌酸，但没有看到预期的结果，那么还有一层是大多数人没有意识到的。研究支
持，除了在服用这种特殊补充剂时搭配适量的水摄入外，适当的时机也很重要。
为了获得肌酸的最佳效果，你需要了解…
适当的营养
肌肉生长专项训练
补充时间和剂量
水合作用
为了达到最佳利用率，我建议在活动窗口前后30 分钟内服用肌酸。
如果你有兴趣了解更多关于使用肌酸进行肌肉生长的复杂性，请告诉我。如果我有足够的兴趣，我会
制作一个详细的视频，说明我如何与客户一起使用这个伟大的工具。
