#nutrients

1 article

A wide, softly lit editorial photograph of a modern minimalist gym corner, shot at golden hour with warm light streaming through large frosted windows. In the foreground, a matte white scoop of fine creatine powder rests on a pale oak bench beside a clear glass shaker bottle half-filled with water. A small pile of loose white powder dusts the wood surface. Just behind them, a matte black barbell loaded with charcoal bumper plates rests on a squat rack, slightly out of focus, with chalk dust floating in the sunbeams.

On the bench, a simple analog wall-style clock or a sleek minimalist wristwatch lies face up, hinting at timing without being the main focus. Next to it sits a slim open notebook with a pencil and a few hand-drawn tally marks and neat columns, suggesting tracked training data. A folded sage-green towel sits at the edge of the frame.

The color palette is calm and sophisticated: cream, warm oak, soft sage green, charcoal, and a touch of terracotta. The shallow depth of field gives creamy bokeh in the background, where the soft silhouette of a lifter in neutral athletic wear chalks their hands near the rack, rendered anonymously and without a visible face.

The composition follows a rule-of-thirds layout, with the powder and shaker in the lower left third and open negative space on the right, suitable for headline overlay. The mood is clean, focused, and quietly motivated, like a premium health and science journal feature. The lighting is natural and diffused, with gentle shadows, subtle film grain, and true-to-life textures. Shot on a 50mm lens at f/2, with crisp detail on the powder and a high-end lifestyle magazine finish.

Kreatin Sebelum Latihan Menangkan Uji Timing Ini—Tapi Ada Syarat

BY DR. GYMBRO · 3 Nov 2026

Apakah waktu konsumsi kreatin berpengaruh? Sebuah uji coba pilot crossover acak dalam jurnal *Nutrients* mengungkap bahwa dosis pra‑latihan dapat memberi keunggulan: 0,1 g/kg kreatin monohidrat sebelum latihan terkait dengan total beban yang lebih tinggi pada bench press dan back squat dibandingkan plasebo atau tanpa suplemen. Mengkonsumsinya selama atau sesudah latihan tidak menunjukkan manfaat serupa, dan tidak ada perbedaan pada lompatan, suasana hati, kognisi, atau nyeri otot. Namun, studi ini melibatkan hanya 11 pria dan menguji satu dosis tunggal, sehingga hasilnya bersifat eksploratif. Berikut dosis tepatnya, apa yang ditunjukkan data, dan siapa yang harus berhati‑hati.