#crossfit

2 articles

A wide, editorial-style flat lay photographed from above on a pale warm-gray stone countertop in soft morning window light. On the left, a simple white ceramic bowl holds fine white baking soda powder, with a vintage wooden spoon resting beside it and a light dusting of powder spilling across the surface. In the center, three identical clear glass tumblers sit in a neat row, each filled with a slightly different cloudy liquid: one almost clear, one milky white, one faintly yellow-tinged. Small kraft paper labels tied to the glasses with twine remain blank. To the right, a minimalist silver stopwatch lies on a folded navy athletic towel, its hands frozen mid-count. A few fresh lemon halves and a single sprig of mint add a bright, natural accent near the citrate glass. A pair of worn but clean women's running shoes sits partly in frame at the upper right corner, laces loose, hinting at an athlete without showing a person. Subtle long shadows fall diagonally across the scene, giving depth and a calm, modern feel. The color palette is muted and cohesive: chalky whites, soft sage green, warm sand, deep navy, and small pops of lemon yellow. Shallow depth of field gently blurs the edges, with crisp focus on the center glasses and stopwatch. Plenty of clean negative space across the top third leaves room for a headline overlay. The overall look is a trendy health and performance journal: clean, tactile, slightly grainy film-like texture, natural and understated, with no text, no logos, and no futuristic elements.

Natrijev bikarbonat nadmašio natrij‑citratu i kombinaciju za 17 sekundi

BY DR. GYMBRO · 21. lis 2026.

Svi pretpostavljaju da je uzimanje više buffer‑tijela bolje od jednog. U križnom ispitivanju deset visoko treniranih ženskih CrossFit sportašica, natrij‑bikarbonat je smanjio vrijeme 6‑km testiranja za 21,5 sekunde u odnosu na placebo, dok natrij‑citrata i kombinacija nisu jasno nadmašili placebo. Bikarbonat je također bio brži od citrata za 11,6 sekunde i od kombinacije za 17,2 sekunde, a cijena je bila veća gastrointestinalna nelagoda prije vježbe. Evo što je studija otkrila, zašto je „stack“ propao i kako ga sigurno isprobati.

nutrition

HMB poboljšao kardiorespiratornu kondiciju, ali ne i snagu, u novom pokusu 2026

BY DR. GYMBRO · 19. lis 2026.

HMB se najčešće prodaje kao dodatak za očuvanje mišića i izgradnju snage, ali novi trostruko‑slijepi pokus otkrio je nešto drugačije. Kod 90 muškaraca, visoka personalizirana doza tekućeg HMB‑a (90 mg po kg beztke mase dnevno) uz visokointenzivni funkcionalni trening podigla je VO₂max i druge prag‑pokazatelje više nego placebo. Učinak je bio najizraženiji kod treniranih sportaša, dok se izometrijska snaga nogu nije promijenila. Evo kako se izračunava doza, kako se uspoređuje s uobičajenih 3 g i tko bi mogao imati najviše koristi.