#lean mass

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A softly lit, minimalist strength-training studio photographed in a modern editorial style. In the foreground, a matte black barbell loaded with weight plates rests on a light oak platform, with fine chalk dust floating in warm morning light. Beside it on a pale concrete bench sits a simple ceramic scoop of white creatine powder, with a small spill of fine crystals catching the light, next to a minimal frosted glass jar with no label. A matte sage-green shaker bottle and a folded cream towel sit nearby. In the soft-focus background, tall windows let in diffused golden sunlight, casting long, gentle shadows across the floor. A rack of neatly arranged dumbbells is blurred in muted charcoal tones.

The color palette is calm and sophisticated: warm off-white, sand, sage green, soft charcoal, and touches of terracotta. A small open notebook with a pencil lies on the bench, suggesting research and data tracking, with abstract hand-drawn bar graph lines faintly visible on the page but not legible. The composition follows the rule of thirds, with the barbell and powder on the left and generous negative space on the right for headline text. Shallow depth of field, crisp textures on the metal knurling and powder grains, subtle film grain, and a contemporary wellness-magazine look. Clean, airy, and editorial, with a grounded, scientific yet approachable mood. Landscape 16:9 composition.

クレアチンとウェイトトレーニング：筋力は大きく向上、投与戦略は影響しない

BY DR. GYMBRO · 2026年11月2日

63件の研究（参加者合計1,489名）を対象としたメタアナリシスで、クレアチンがウェイトトレーニングに与える効果を検証した。筋力は中程度に向上し、上半身・下半身ともに一貫した効果が認められたが、除脂肪体重の増加はごくわずかで、体脂肪量に有意差はなかった。特筆すべきは、投与戦略・1日当たりの用量・プロトコルが結果に有意な影響を与えなかった点である。年齢だけが探索的に効果を左右する手がかりとなり、若年層で筋力向上が大きいことが示唆された。以下に、論文が実証した点と実証できなかった点をまとめる。