#randomized controlled trial

2 articles

A wide, softly lit editorial still life on a pale warm-gray concrete surface, shot from a slightly elevated three-quarter angle. In the center-left, two matte ceramic scoops sit side by side. One holds fine ivory whey powder, the other holds slightly coarser, pale golden collagen peptide powder. A small, elegant dusting of both powders spills between them and blends into a soft swirl. Behind them, three minimalist cream and sage-green supplement tubs with no legible text stand in a staggered row, with a frosted glass shaker bottle of creamy liquid beside them.

On the right, a brushed-steel barbell plate and a compact chalk-dusted kettlebell rest slightly out of focus, suggesting resistance training. Pale wisps of chalk hang in the air. A folded charcoal gym towel and a pair of worn leather lifting straps lie in the foreground. A single cross-section of a clean white bone model, a stylized vertebra, rests on a small oak block at the far right. It subtly signals the bone-density theme without looking clinical.

Natural window light enters from the left, casting long, gentle shadows and a warm highlight on the powders. The palette is muted and modern: oatmeal, bone white, sage green, soft charcoal, and touches of warm amber. Shallow depth of field keeps the scoops tack-sharp and melts the background into creamy blur. Leave generous negative space in the upper right for headline overlay. The overall feel is a premium health and science journal cover: clean, tactile, minimalist, with fine film-like grain and a calm, editorial mood.

Whey + colágeno supera qualquer outro suplemento em levantadores — mas há uma pegadinha

BY DR. GYMBRO · 28 de out. de 2026

Misturar 30 g de whey com 10 g de colágeno superou whey sozinho, colágeno sozinho e placebo em todos os desfechos em um novo estudo de 8 semanas com homens treinados em resistência. A combinação acrescentou 2,66 kg de músculo (por BIA), elevou a DMO da coluna lombar e melhorou agachamento, supino e marcadores de turnover ósseo. O colágeno sozinho movimentou o osso, o whey sozinho o músculo. Porém, com apenas 40 participantes, totais de proteína desiguais e um salto inesperadamente grande na DMO, há uma pegadinha. Veja o que a combinação ganhou, para quem pode ser adequada e quem deve evitá‑la.

A bright, airy editorial flat-lay shot from slightly above, on a soft warm-white linen surface with gentle natural window light and long, soft shadows. Two small ceramic dishes sit side by side at the center. The left dish holds a single small capsule in muted terracotta. The right dish holds one small capsule in the same color, with a noticeable empty space beside it to suggest rhythm and spacing. Between them lies a minimalist wooden calendar block or a row of seven small round ceramic discs in alternating tones, dusty rose and cream, evoking an every-other-day pattern. Around the dishes are fresh, iron-rich foods arranged with restraint: a halved blood orange, a few deep green spinach leaves, a small scattering of pumpkin seeds, and a sprig of parsley. A folded sage-green athletic towel and a slim, modern water bottle sit at the upper edge, hinting at women who train. A matte ceramic mug of herbal tea sits at the right with a faint curl of steam. A small notebook with a pen lies open at the lower left, its pages blank, suggesting lab results and tracking without any legible text. The palette is soft and cohesive: warm cream, dusty rose, terracotta, sage green, with small accents of deep coral. The mood is calm, clean, and wellness-oriented, like a contemporary health and science journal feature. Shallow depth of field keeps the capsules sharp and softly blurs the edges of the frame. The composition leaves generous negative space on the left third for title overlay. The look is a high-end lifestyle photograph with subtle film grain, natural textures, and refined minimalism, with no people, no text, and no futuristic or laboratory elements.

nutrition

Menos Ferro em Dias Alternados: Ganhos de Ferritina Iguais em Mulheres

BY DR. GYMBRO · 26 de out. de 2026

A hepcidina pode reduzir a absorção de ferro após uma dose única, o que explica por que a suplementação diária costuma ser pouco eficaz e irritar o estômago. Um ensaio randomizado de 2026 com 66 mulheres com deficiência de ferro comparou 21 mg de ferro a cada 48 h com 30 mg diários durante 42 dias. A ferritina aumentou significativamente em ambos os grupos, sem diferença relevante entre eles, enquanto a hemoglobina permaneceu estável e os efeitos gastrointestinais foram leves. O estudo usou ferro ativo como controle e formulações diferentes, demonstrando comparabilidade, não superioridade. Veja o que isso significa para as mulheres que treinam e por que é essencial medir a ferritina antes de suplementar.