#hmb

2 articles

A warm, softly lit modern home gym or sunlit studio, photographed in a clean editorial style. In the center-right of the frame, a silver-haired woman in her mid-60s with a calm, confident expression grips a matte black kettlebell at hip height. She wears a fitted sage-green athletic top and charcoal leggings. Her forearms and shoulders show lean, defined strength rather than bulk. Beside her, slightly out of focus, a man in his late 60s with short white hair and a trim beard performs a controlled bodyweight plank on a pale oak floor.

In the foreground on the left, a minimalist wooden tray holds two small ceramic bowls. One contains fine white powder and the other holds a few cream-colored capsules. Next to them sit a glass of water with a lemon slice and a folded linen towel. A subtle scatter of powder dusts the tray. The foreground is shot with shallow depth of field and a creamy bokeh falloff.

Behind them, tall windows pour in golden morning light, with long soft shadows across the floor. A potted fiddle-leaf fig and a stacked set of pastel-toned dumbbells on a low wooden shelf add texture. The wall is warm off-white plaster with a hint of terracotta in the corner.

The palette is muted and modern: sage green, warm cream, soft terracotta, natural oak, and charcoal, with gentle highlights. The mood is quietly optimistic, focused, and grounded, suggesting strength, vitality, and measured scientific curiosity. The composition leaves clean negative space in the upper-left for a headline overlay. The look is a high-end wellness magazine cover with natural film-like grain, soft contrast, and crisp detail on the hands and kettlebell. There is no text, no logos, and no futuristic elements, only authentic, aspirational realism.

肌酸+HMB使60岁以上人群在6周内更强壮，而非增肌

BY DR. GYMBRO · 2026年10月21日

一项为期六周的双盲交叉试验显示，服用肌酸+HMB的60岁以上活跃成年人力量提升明显，但肌肉量几乎没有变化。研究涉及30名受试者，发现腿部、背部、手臂力量以及上身和核心耐力都有提升。统计分析表明，这些力量增长与肌肉体积的变化并不密切相关，暗示可能是神经肌肉层面的作用。需要注意的是，研究周期短、样本量小，且体成分是用生物电阻抗法测量的，结果仍有局限。

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。