#strength training

3 articles

训练前后服用肌酸？小规模研究显示训练后略有优势

BY DR. GYMBRO · 2026年10月14日

应该在举重前还是后服用肌酸？2013 年对 19 名男性健美爱好者的研究发现，训练后服用在瘦体重、脂肪量和卧推力量上略占优势。但统计检验未显示两组差异显著，作者只能保守地提出“可能更有益”。本文解读原始数据、阐明样本量的影响，并给出每日 5 克的简易使用方案。

A landscape, editorial-style flat lay photographed from above on a pale oak gym bench or a matte light-gray concrete surface. On the left side, a clear glass of water sits next to a small matte white ceramic bowl of fine white creatine powder, with a wooden scoop resting beside it and a few loose grains scattered naturally on the surface. In the center, a modern analog wall-style clock face is replaced by a simple minimalist stopwatch in brushed steel, its hands paused, subtly suggesting timing without any text or numbers emphasized. On the right, a neatly folded charcoal gym towel and a single chalk-dusted dumbbell handle enter the frame at the edge, with a faint dusting of white chalk on the wood. A small linen notebook with a pencil rests slightly off-center, its pages blank, hinting at data and study without any readable writing.

The color palette is soft and restrained: warm cream, oatmeal, sage green, and muted slate, with one accent of terracotta orange in the pencil or a small ceramic dish. Light comes from a large window at the upper left, casting long, gentle diagonal shadows and a soft highlight across the glass of water, creating delicate caustic reflections on the surface. The depth of field is shallow, with the creatine bowl and scoop in crisp focus and the edges softly blurred. The composition leaves generous negative space on the upper right for a headline overlay. The overall feel is calm, clean, and contemporary, like a wellness and science journal's cover image, with natural textures, subtle film grain, and a refined, premium magazine look. No people, no logos, no text, and no futuristic elements.

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健身前后服用肌酸？小样本研究显示训练后更有优势

BY DR. GYMBRO · 2026年10月14日

应该在举重前还是举重后服用肌酸？一项针对 19 名男性健美爱好者的 2013 年研究发现，训练后服用在瘦体重、脂肪量和卧推上稍微领先于训练前。不过正式的统计检验并未显示两组之间有显著差异，作者只能给出“可能更有益”的谨慎推断。下面我们来看看数据到底怎么说、样本量为何重要，以及如何用每天 5 克的简易方案来应用这些发现。

A wide editorial still life on a pale, warm-gray stone surface lit by soft morning window light from the left. In the foreground, a rustic ceramic bowl in matte oatmeal glaze holds dried ashwagandha roots, pale tan and gnarled, with a few scattered beside it. A small wooden scoop dusted with fine golden-beige powder rests next to the bowl. Behind them, a few olive-green ashwagandha sprigs with small orange-red berries in papery husks arc across the frame, adding a quiet pop of color.

Midground right: a matte black chalk-dusted dumbbell handle and a single brushed-steel weight plate lean casually against a linen-textured backdrop in muted sage. A folded cream cotton towel and a slim notebook with a pencil suggest a training log. The notebook is open to blank, softly lined pages with no legible text.

The background fades into a gentle blur of neutral beige and soft terracotta tones, with a hint of a plant shadow cast across the wall in dappled light. Fine dust and powder particles float in the light beams, giving a tactile, organic feel.

The composition follows the rule of thirds: botanical elements on the left and center, gym elements on the right, and negative space in the upper right for headline overlay. Shallow depth of field, crisp focus on the roots and powder, creamy bokeh behind. Color palette: sage green, warm sand, terracotta, charcoal black, and a touch of burnt orange. The mood is calm, modern, and trustworthy, like a premium wellness and science magazine. Photographed on a 50mm lens, natural grain, subtle film-like contrast, clean minimalist styling, high-end editorial photography.

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古老草药在8周增肌试验中胜过安慰剂：提升力量、肌肉体积及睾酮水平

BY DR. GYMBRO · 2026年10月14日

一项为期8周、涉及57名男性初学者的随机对照试验显示，每日两次服用300 mg阿育吠陀根提取物，可在卧推力量、手臂和胸围以及血清睾酮水平上显著优于安慰剂，同时还能降低体脂。但该研究样本量小、周期短，仅针对男性新手，需审慎解读。