#crossfit

2 articles

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.

Natrijum bikarbonat je pobedio natrijum citrat i kombinaciju za 17 sekundi

BY DR. GYMBRO · 21. окт 2026.

U crossover studiji na deset izuzetno treniranih žena CrossFit sportista, natrijum bikarbonat je skratio 6‑km test za 21,5 sekundi u odnosu na placebo, dok natrijum citrat i kombinacija natrijum bikarbonata + natrijum citrata nisu pokazali značajne prednosti. Bikarbonat je takođe nadmašio citrat za 11,6 sekundi i kombinaciju za 17,2 sekunde, uz veći GI diskomfort pre vežbe. Ovde je pregled ključnih nalaza, razloga za neuspeh kombinacije i preporuka za bezbedno testiranje.

nutrition

HMB je poboljšao kardio‑kondiciju, a ne snagu, prema istraživanju iz 2026.

BY DR. GYMBRO · 19. окт 2026.

HMB se obično reklamira kao dodatak za očuvanje mišića i povećanje snage, ali trostruko‑slepo istraživanje otkriva drugačije. Kod 90 muškaraca, visoka, personalizovana doza tečnog HMB‑a (90 mg po kg bezmasne mase dnevno) uz visokointenzivni funkcionalni trening povećala je VO2max i prag‑markere više nego placebo. Efekat je bio najizraženiji kod iskusnih sportista, dok se izometrijska snaga nogu nije promenila. Ovde su izračunati doze, poređenje sa standardnom dozinom od 3 g i opis ciljne grupe koja bi najviše imala koristi.