Articles / 26
Fuelling training, recovery and long-term performance.
Explore the researchMaintenance dose, loading phase, timing, forms compared, specific populations, kidney safety: everything research actually allows us to say about creatine monohydrate.
By Tomás Leal12 min read491
After 50, muscle responds less well to a small protein portion. How much to aim for per day and per meal, how to spread it around training, and when to seek advice.
By Tomás Leal8 min read363
120 g of carbohydrate per hour may suit some well-prepared athletes, but the right fueling strategy really depends on duration, intensity and gut tolerance.
By Tomás Leal12 min read341
Endurance, strength, recovery, stress, liver safety and interactions: what ashwagandha can really offer an adult athlete.
By Tomás Leal10 min read335
Beta-alanine increases muscle carnosine to buffer fatigue in high-intensity efforts. It requires daily loading for weeks, not just a pre-workout dose.
By Claire Mercier15 min read335
3 to 5 g per day, a loading phase calculated by body weight, precise measurement, digestive tolerance, kidney precautions, and the interaction with caffeine: the complete practical guide to dosing creatine.
By Tomás Leal10 min read334
For muscle recovery, daily protein total and its spread across meals matter more than the post-workout window. Aim for 1.2-2.0 g/kg/day.
By Claire Mercier8 min read321
Swishing a sugary drink in your mouth then spitting it out: what meta-analyses show about performance, the protocol studied, and why it isn't a substitute for fueling.
By Tomás Leal7 min read320
Omega-3s may help with muscle soreness and some measures of recovery, but evidence that they directly improve athletic performance remains weak and inconsistent.
By Tomás Leal10 min read318
How low energy availability can affect fatigue, menstrual health, bones, immunity and athletic performance—and why diagnosis needs professional assessment.
By Claire Mercier12 min read315
A practical guide to iron deficiency in endurance athletes: symptoms, risk factors, blood tests, diet and medically supervised supplementation.
By Claire Mercier11 min read315
Rhodiola and endurance: what the trials actually measure, the modest effects reported by meta-analyses, the doses and extracts studied, and how to test it without fooling yourself.
By Tomás Leal7 min read295
Glutamine, gut health, recovery and immunity: what trials and meta-analyses actually show in athletes.
By Tomás Leal10 min read295
Sodium bicarbonate may help certain intense or repeated efforts, but digestive side effects can outweigh the benefit. Here is what the evidence says about studied doses, timing, sodium load, and safe testing.
By Tomás Leal15 min read284
Before, during, after endurance exercise: how to adjust carbohydrate intake based on duration, intensity, digestion and expected recovery.
By Claire Mercier8 min read284
Creatine monohydrate is one of the best-documented sports supplements. Its value is seen mainly in short, repeated efforts, with a simple regular dose.
By Claire Mercier12 min read278
Hydration and sodium in athletes: adjusting fluids, salt and fueling based on duration, heat, sweat, and the risk of drinking too much.
By Tomás Leal12 min read276
Does taurine improve endurance or power? What meta-analyses show, the 1-to-6 g doses tested, the role of caffeine in energy drinks, and precautions.
By Claire Mercier7 min read273
Caffeine is a proven ergogenic aid, but its value depends on dose, timing, sport, and tolerance. Learn how to find your minimum effective dose safely.
By Claire Mercier14 min read273
Isolated BCAAs, complete protein, or food: what you can realistically expect for recovering after training.
By Claire Mercier10 min read271
Water, sodium, sugar, heat and sweat: cautious guidelines for choosing an electrolyte drink, without an individualized dosage.
By Claire Mercier12 min read269
HMB and sport: what trials really say about recovery, strength, muscle mass, the doses studied, and who might actually benefit.
By Claire Mercier10 min read268
Citrulline may offer small gains in muscular endurance, but evidence for strength and recovery is weak. This guide covers forms, doses, safety, and risks.
By Claire Mercier9 min read265
Performance, recovery, muscle soreness, studied doses and limits: what L-carnitine actually shows in athletes.
By Tomás Leal10 min read258
Collagen, gelatin, vitamin C, tendons and progressive loading: what the studies suggest, and what still comes first for recovery.
By Tomás Leal7 min read253
Beet juice provides nitrates that may aid endurance, but effects are modest and not guaranteed. Learn dose, timing, risks, and how to test it properly.
By Tomás Leal9 min read250