#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.

碳酸氢钠胜过柠檬酸钠及其混合方案，提升17秒

BY DR. GYMBRO · 2026年10月21日

很多人默认多种缓冲剂叠加一定比单独使用更好。一次十名高水平女性 CrossFit 运动员的交叉试验显示，碳酸氢钠让 6 公里计时赛成绩比安慰剂快了 21.5 秒，而柠檬酸钠和两者的混合剂并未表现出明显优势。碳酸氢钠还比柠檬酸钠快了 11.6 秒，比组合方案快了 17.2 秒。唯一的缺点是使用前出现了更多胃肠不适。下面我们来看看研究的具体发现、堆叠为何失效，以及如何安全地进行试验。

nutrition

HMB在2026年最新试验中提升心肺适能，而非力量

BY DR. GYMBRO · 2026年10月19日

HMB常被宣传为帮助维持肌肉、提升力量的补剂，但最新的三盲试验却显示了不同的效果。在90名男性受试者中，使用高剂量、依据无脂体重个性化的液体HMB自由酸（每日每公斤无脂体重90 mg）并配合高强度功能训练，显著提高了VO₂max及阈值指标，安慰剂组未见变化。该效应在已有训练经验的男性中最为明显，而等长腿部力量并未提升。下面将介绍剂量计算、与常规3 g剂量的比较，以及可能受益的人群。