#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.

Baking Soda Beat Sodium Citrate and the Combo by 17 Seconds

BY DR. GYMBRO · Oct 21, 2026

Everyone assumes that stacking buffers beats taking just one. In a crossover trial of ten highly trained female CrossFit athletes, sodium bicarbonate cut 6-km time trial time by 21.5 seconds versus placebo, while sodium citrate and the combo weren't clearly better than placebo. Bicarbonate also beat citrate by 11.6 seconds and the combination by 17.2 seconds. The catch was more pre-exercise stomach discomfort. Here is what the study found, why the stack flopped, and how to trial it safely.

nutrition

HMB Boosted Cardio Fitness, Not Strength, in New 2026 Trial

BY DR. GYMBRO · Oct 19, 2026

HMB is usually sold as a way to hold onto muscle and build strength, but a new triple-blind trial found something different. In 90 men, a high personalized dose of liquid HMB free acid (90 mg per kg of fat-free mass daily) plus high-intensity functional training raised VO2max and threshold markers more than placebo. The effect was clearest in trained men, and isometric leg strength did not budge. Here is the dose math, how it compares with the standard 3 g, and who might actually benefit.