.

,MSc, PhD, Exercise Specialist

. ,


,


.
( 500
1992)
:


.



(95%)
5% ,

2/3 PCr 1/3 Cr.


, , .


PCr

ATP ADP


PCr & Cr 17-30% (Kreider & Willboughby et
al, JEP, 2003)

4-6
(Vandenberghe et al, 1997)



(20-25g/kg/d 4-7 )
Cr 15-30%. (Haltman et alBiochemistry of Exercise, 1992)

1040% (Greenhaff, Insider, 1996)

, ,
,

(Kreider et al, CRC Press, 2004).




(Zehnder et al MSSE, 1998).


(Greenhaff et al, Insider, 1996).



(Kreider et al, CRC Press,
2004).



CK (Willoughby et al-MSSE, 2003 &

Tamopolsky et al, Muscle Nerve, 2001).

&
(Willoughby et al-MSSE, 2001 & Hespel et al-J
Physiology,2001).

70%

( 85% 5 )
(Kreider et al, CRC Press, 2004)

(Witte et al-J Am College of Cardiology, 2001).

(Tamopolsky et al, Muscle

News, 2001 & Neurology, 2004)

(Vielhaber et al, Exp Neurology,

2001).

(Willer et al, Rheumatology, 2000)

(Volec et al, Int J Sport Nutrition and
Exercise Metabolism, 2000)


. Kreider et al, 2003







(21, & )



(p=0.51).

( 21 )

 :

3-7


-
100

, 212
-1RM


&
= 0.3-0.5 g/kg/d(15-25g/d) 5-7
= 0.03-0.05 g/kg/d (6g/d) 2-12

15-25 g/d(0.3-0.5 g/kg/d)

0.03-0.05 g/kg/d (3-6 g/d)

3-5 20-25 /

 &

65%

M. Greenwood, JSCR, FASEB Abstracts, 2005


;
(1-4 )
.
..
7-10

, 20-25 g/d
(>4 )
.
..
6g/d




,




.

.

(Schedel et al, 1999)


Cr & PCr;

&
5 (5) (5)
(Green et al, Am J Physiology, 1996)

 CHO

60%

.
(M. Greenwood, 2005)


,



.

(),

.

.

.
, , CHO

,
,
(Aagaard, J Physiology, 2006),



, , .