#performance

2 articles

A wide, editorial-style flat lay photographed from above on a pale warm-gray concrete surface, lit by soft natural window light with gentle shadows. On the left, three small matte ceramic bowls in sage green, soft terracotta, and cream, each holding a different white crystalline powder. The textures vary subtly: fine and powdery, slightly granular, and glittery with tiny crystalline flecks. Beside them rest three minimalist wooden scoops, a few scattered grains catching the light. In the center-right, a worn classic black-and-white soccer ball sits slightly off-frame, partially cropped by the edge, with a pair of muted navy cleats resting nearby, laces loosely draped. A small stopwatch with a brushed-steel finish and a folded sheet of graph paper with a hand-drawn bar chart in soft coral and teal pencil add a subtle sense of data and measurement. A few blades of fresh-cut grass and a sprig of eucalyptus add organic accents. The palette is calm and modern: warm neutrals, sage, terracotta, and muted navy, with one pop of coral. The composition leaves generous negative space in the upper right for headline text. The mood is clean, curious, and trustworthy, like a contemporary health and science journal. Shallow depth of field, crisp focus on the powders, with the soccer elements slightly softer. High-end editorial photography, 16:9 landscape.

Creatina HCl supera monoidrato em jogadores de futebol — ainda não abandone a sua

BY DR. GYMBRO · 29 de out. de 2026

Um estudo randomizado com 40 jogadores universitários de futebol revelou que creatina HCl e o éster etílico obtiveram ganhos superiores ao monoidrato em salto, sprint, agilidade e potência máxima após apenas quatro semanas. Embora todas as formas tenham superado o placebo, os resultados são limitados – grupos pequenos, dose não especificada e contradições com pesquisas anteriores. Veja o que o estudo mostrou, o que deixou de lado e como interpretar esses achados.

A wide, editorial-style flat lay photographed from above on a pale warm-gray stone countertop in soft morning window light. On the left, a simple white ceramic bowl holds fine white baking soda powder, with a vintage wooden spoon resting beside it and a light dusting of powder spilling across the surface. In the center, three identical clear glass tumblers sit in a neat row, each filled with a slightly different cloudy liquid: one almost clear, one milky white, one faintly yellow-tinged. Small kraft paper labels tied to the glasses with twine remain blank. To the right, a minimalist silver stopwatch lies on a folded navy athletic towel, its hands frozen mid-count. A few fresh lemon halves and a single sprig of mint add a bright, natural accent near the citrate glass. A pair of worn but clean women's running shoes sits partly in frame at the upper right corner, laces loose, hinting at an athlete without showing a person. Subtle long shadows fall diagonally across the scene, giving depth and a calm, modern feel. The color palette is muted and cohesive: chalky whites, soft sage green, warm sand, deep navy, and small pops of lemon yellow. Shallow depth of field gently blurs the edges, with crisp focus on the center glasses and stopwatch. Plenty of clean negative space across the top third leaves room for a headline overlay. The overall look is a trendy health and performance journal: clean, tactile, slightly grainy film-like texture, natural and understated, with no text, no logos, and no futuristic elements.

nutrition

Bicarbonato de sódio supera o citrato de sódio e a combinação em 17 segundos

BY DR. GYMBRO · 21 de out. de 2026

Todo mundo presume que combinar dois buffers traz mais benefício do que usar apenas um. Em um estudo cruzado com dez atletas femininas de CrossFit de elite, o bicarbonato de sódio reduziu o tempo do teste de 6 km em 21,5 s em relação ao placebo, enquanto o citrato de sódio e a combinação não apresentaram vantagem clara. O bicarbonato ainda foi 11,6 s mais rápido que o citrato e 17,2 s mais rápido que a combinação. O ponto negativo foi o incômodo gastrointestinal maior antes do exercício. Veja o que o estudo encontrou, por que a combinação falhou e como testá‑la com segurança.

#performance

Creatina HCl supera monoidrato em jogadores de futebol — ainda não abandone a sua

Bicarbonato de sódio supera o citrato de sódio e a combinação em 17 segundos

Bicarbonato de sódio supera o citrato de sódio e a combinação em 17 segundos