#plant-based-diet

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A wide, softly lit editorial still life on a pale oatmeal-colored linen surface. In the center sits a small matte ceramic bowl of fine white creatine powder, with a wooden scoop resting beside it and a few loose pale crystals scattered across the linen. Around the bowl, a fresh plant-based spread is arranged in an organic, uncluttered way: a halved avocado, a handful of chickpeas, bright green edamame pods, a cluster of dark leafy kale, a few red lentils spilled from a small wooden spoon, and a split pomegranate with glossy ruby seeds. A tall glass of water with condensation stands on the right, catching a sliver of window light.

In the soft-focus background, a young athlete in a muted sage-green tank top is mid-jump in a bright, minimalist studio with whitewashed brick walls and pale hardwood floors. The figure is slightly blurred and only partly in frame, which gives a sense of motion and vertical lift without pulling attention from the foreground. A pair of clean white sneakers and a folded gray towel sit on a low wooden bench nearby.

The light is warm natural morning daylight from the left. It casts gentle long shadows and subtle highlights on the powder and the glass. The palette is earthy and calm: cream, sage green, terracotta, warm wood tones, and small pops of avocado green and pomegranate red. The depth of field is shallow, with crisp focus on the bowl and scoop. The composition leaves generous negative space on the upper left for a title overlay, in the clean, contemporary style of a modern health and science magazine. Photographic, high-resolution, refined, and minimal.

ヴィーガンが4週間クレアチンを摂取した結果：ジャンプは向上したが、スプリントは変わらず

BY DR. GYMBRO · 2026年10月31日

ヴィーガンは食事からクレアチンをほとんど摂取しないため、サプリの効果が大きく出るのではないかと期待されています。無作為化・トリプルブラインドのヒト試験で、活動的なヴィーガン20名に0.1 g/kg/日（クレアチン一水和物）を4週間投与した結果、ジャンプ性能と体組成の一部指標は改善したものの、スプリントや握力、太ももの等尺性引き上げには変化が見られませんでした。総体水分は1.4 kg増加し、肉食者との比較は行われていません。本稿では、得られた数値が示すこと・示さないこと、そして実際に試すべき人について解説します。