#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.

乳清＋胶原在举重者中优于单独使用——但有一个陷阱

BY DR. GYMBRO · 2026年10月28日

一项为期8周、针对阻力训练男性的随机对照试验显示，混合30克乳清蛋白和10克胶原蛋白的组合在所有测量指标上均优于单独使用乳清、胶原或安慰剂。该组合使受试者的肌肉质量（BIA）增加了2.66 kg，腰椎骨密度显著提升，深蹲、卧推成绩以及骨代谢标志物也都有所改善。单独的胶原仅对骨骼有作用，单独的乳清仅对肌肉有帮助。但由于样本仅40人、蛋白质摄入总量不等以及骨密度异常大幅提升等因素，这项研究仍存在不少局限。

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

少量铁、隔日服用：女性血清铁蛋白提升相当

BY DR. GYMBRO · 2026年10月26日

肝素素在每日大剂量后会抑制铁的吸收，这可能解释了口服铁常常效果不佳并刺激胃部。2026 年的一项随机对照试验对 66 名缺铁女性比较了每 48 小时 21 毫克与每日 30 毫克的补铁方案，为期 42 天。两组血清铁蛋白均显著上升，且差异并不显著，血红蛋白保持稳定，胃肠不良反应轻微。需要注意的是，这是一项积极对照而非安慰剂对照的研究，且铁的剂型不同，因而结果只能说明两种方案可比，不能断言哪一种更优。下面说明这对进行训练的女性意味着什么，以及为何在补铁前应先检测铁蛋白。