#body-composition

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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.

비건이 4주간 크레아틴을 복용한 결과: 점프는 향상됐지만 스프린트는 변함없다

BY DR. GYMBRO · 2026년 10월 31일

비건은 식단에서 거의 크레아틴을 섭취하지 않으므로 보충제가 큰 효과를 줄 수 있을까? 20명의 활발한 비건을 대상으로 4주간 체중 1 kg당 0.1 g의 크레아틴 모노하이드레이트를 복용하게 한 무작위, 삼중맹검 연구 결과, 점프 성적은 향상됐지만 스프린트·손아귀 힘·중대퇴 등척성 풀 테스트에서는 변화가 없었다. 체수분은 1.4 kg 증가하고 근육량은 0.3 kg, 체지방은 1.4 kg 감소했지만, 고기 섭취자와의 비교는 없었다. 이번 결과가 의미하는 바와 한계, 그리고 크레아틴을 시도해볼 만한 사람들을 정리했다.