#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.

Veganos tomam creatina por 4 semanas: saltos aumentam, sprints não

BY DR. GYMBRO · 31 de out. de 2026

Veganos consomem quase nenhuma creatina na dieta, então a suplementação teria um efeito maior? Um ensaio aleatório, triplo‑cego, deu a 20 veganos ativos 0,1 g/kg/dia de creatina monohidratada durante quatro semanas. O desempenho nos saltos melhorou, assim como algumas medidas de composição corporal, mas não houve mudanças nos testes de sprint, força de preensão ou puxada isométrica de coxa. A água corporal aumentou 1,4 kg, e o estudo não comparou veganos a onívoros. Veja os números, o que o estudo não revelou e quem pode se interessar em experimentar.