#randomized-controlled-trial

2 articles

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.

A wide, editorial-style photograph of a rugged Himalayan cliff face at golden hour, with dark, glossy resin seeping from the cracks in the layered stone. Thick, tar-like droplets catch the warm light and shine like polished obsidian. In the foreground, a weathered hand holds a small, rustic ceramic dish with a spoonful of purified Shilajit. The resin is deep brown-black, glossy, and stretches in a slow, viscous ribbon from the spoon. Beside the dish sits a simple, minimalist amber glass dropper bottle with a plain cream label, a folded linen cloth, and a few scattered dried herbs, suggesting a modern wellness ritual. The mid-ground shows soft layers of misty mountain ridges fading into a pale peach and dusty blue sky. The background is gently blurred, with shallow depth of field and creamy bokeh. The color palette is earthy and muted: warm ochre, charcoal, sage green, and soft cream, with a subtle film-grain texture. Natural side lighting creates long, gentle shadows and highlights the textures of the stone, resin, and ceramic. The composition follows the rule of thirds, with the dish and bottle in the lower left and open negative space on the right for headline overlay. The mood is calm, grounded, and credible, like a high-end health and science magazine feature, with a refined, contemporary, slightly documentary look. There is no text, no people's faces, and no futuristic elements.

science research

Shilajit 테스트: ‘산 타르’가 정말 테스토스테론을 올릴 수 있을까?

BY DR. GYMBRO · 2026년 10월 19일

히말라야 산에서 채취되는 ‘산 타르’ Shilajit이 천연 테스토스테론 보충제로 주목받고 있습니다. 45~55세 남성을 대상으로 한 무작위, 이중맹검, 위약 대조 임상시험에서 순수 Shilajit 250 mg을 하루 두 번, 90일간 복용했을 때 전체 테스토스테론·유리 테스토스테론·DHEAS 수치가 위약군보다 유의하게 상승했으며, LH와 FSH는 변동이 없었습니다. 결과는 고무적이지만, 연구 대상이 중년 남성에 한정돼 있고 호르몬 수치만을 다루었을 뿐 근육량·힘 등의 변화는 조사되지 않았습니다. 순도와 중금속 검사가 중요한 이유와 제품을 고를 때 고려해야 할 점을 정리했습니다.