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.
【答案】 C
【解析】 创氨酸在高强度短时间活动中发挥重要作用，帮助产生能量，使肌肉在训练时能更有效地工
作。
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.
【答案】 B
【解析】 创氨酸通过将水分引入肌肉细胞来增加肌肉体积，使肌肉变得更大。
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.
【答案】 A
【解析】 研究表明，创氨酸补充剂可以减少肌肉损伤和炎症，帮助更快地恢复。
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.
【答案】 C
【解析】 为了最佳效果，创氨酸应在活动窗口前后30 分钟内服用。
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.
【答案】 B
【解析】 Holly Long 建议，创氨酸的效果需要配合良好的饮食、特定的训练以及适当的水分摄入。
【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)
【答案】inspector
【详解】考查名词。句意：检查员彻底检查了画廊的安全漏洞。作主语，应用名词inspector，且为特指，
根据句意，应用单数。故填inspector。
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）
【答案】known
【详解】考查分词化的形容词短语作定语。句意：植物通过空气输送的是一种被称为挥发性有机化合物的
化学混合物，简称VOCs。be known as“作为……而出名”，分析句子成分可知，此处应省略be 动词，用
过去分词转化的形容词作后置定语。故填known。
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)
【答案】diaries
【详解】考查名词复数。句意：这项研究的作者们收集了102865 名法国成年人八年的日常饮食日记。由空
后的from 102,865 French adults 可知，空处应用可数名词diary 的复数形式diaries，表示不止一个，作动词
collected 的宾语。故填diaries。
4．Making efforts to complete the task can enhance your (comprehension) ability. (所给词的适当形
式填空)
【答案】comprehensive
【详解】考查形容词。句意：努力完成任务可以提高你的综合能力。需填入形容词作定语修饰ability，
comprehension 是名词“理解力，领悟力”，其形容词为“综合的，有理解力的”，即comprehensive，故
填comprehensive。
5．Unconsciously and (intention) we fill up the gaps and supplement the dream-images.
【答案】unintentionally
【详解】考查副词。句意：我们在不知不觉和无意中填补了空白，补充了梦境的意象。副词unintentionally
(无意中)作状语，修饰后文句子。故填unintentionally。
6．The lawyer picked up a profile of his client random and began to read. (用适当的词填空)
【答案】at
【详解】考查介词。句意：律师随便拿起一份当事人的简介，开始读起来。固定搭配at random (随机)。故
填at。
7．Several coastal cities have undergone (mass) changes during the last decade. (所给词的适当
形式填空)
【答案】massive
【详解】考查形容词。句意：几个沿海城市在过去十年中经历了巨大的变化。空处作修饰changes 的定语，
应用形容词massive，意为“巨大的”。故填massive。
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）
【答案】depending
【详解】考查现在分词做状语。句意：烧伤可称为一级烧伤、二级烧伤或三级烧伤，视情况而定。固定搭
配depend on 表示“取决于”，是，layers of ....表示“...的阶层”，of 表示所属。分析句子可知，空白处前
为主句，主句使用了一般现在时的被动语态，所以空白处做状语；句子主语“burns”和动词“depend”为主
谓关系，所以“depend”要用现在分词形式。故填depending。
9．She’s not very (optimism) about the outcome of the talks. (所给词的适当形式填空)
【答案】optimistic
【详解】考查形容词。句意：她对会谈的结果不太乐观。分析句子，设空处使用形容词作表语，optimistic
意为“乐观的”。故填optimistic。
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)
【答案】details
【详解】考查名词。句意：为了实现你的目标，你需要有一个好的计划，管理好你的时间，注意细节。此
处应填名词作宾语，detail 是可数名词，前面没有表示单数意义的限定词，则它需要变复数，故填details。
【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。
