The post-workout protein window: how narrow is it really
The 30-minute anabolic window is a myth. Here is how wide it actually is, how much protein you need each day, and when meal timing genuinely matters.
6 min read
How much protein a day really builds muscle: the evidence
How much protein a day actually builds muscle, where the evidence is strong, where it is thin, and what that means in grams for your own body weight.
6 min read
Why energy expenditure falls when you diet, and by how much
What the evidence really shows about the drop in daily energy burn while dieting, how large it actually is, and how to adjust your food and training.
6 min read
How to read a supplement study without falling for the headline
A practical guide to telling strong evidence from weak in supplement research, the five questions to ask any headline, and what actually changes your training.
6 min read
Strength and longevity: what the evidence actually shows
What is firmly established about strength and health, what is only probable, what gets distorted, and how to turn it into a weekly training plan.
6 min read
How to read headlines about a new study without falling for it
A practical filter for research headlines: what counts as strong evidence, what is just noise, and when a finding should genuinely change your training.
7 min read
Supplements with the strongest evidence, and why those
A short list of the supplements the evidence actually supports, how much to take, what is still unsettled, and which claims get repeated wrongly.
7 min read
Electrolytes and cramps: how strong is the evidence really
What the evidence actually supports about electrolytes, dehydration and muscle cramps, where the science is solid, where it isn't, and what to change in training.
6 min read
Men and women in training: where the real differences are
What the evidence actually shows about sex differences in strength, muscle growth, fatigue and recovery — and which popular claims are overstated.
6 min read
Training after 60: what really changes in your muscles
What genuinely changes in ageing muscle after 60, how much of it training can claw back, and what that means for your sets, reps and daily protein.
7 min read
Intervals or steady cardio for fat loss: what the evidence shows
How interval training and steady-state cardio really compare for fat loss, where the evidence is solid, where it is thin, and how to set up your week.
6 min read
NEAT: how much daily movement outside training shifts the balance
What steps, standing and everyday movement outside the gym are actually worth in calories, why they drop on a diet, and how to use that.
6 min read
Muscle soreness after training: what the evidence actually shows
What post-workout soreness really tells you about growth and strength, which parts of the story are myth, and how to judge progress when nothing hurts.
6 min read
Light weights and muscle growth: what the evidence shows
Whether light loads build as much muscle as heavy ones: what the evidence firmly supports, what is still unsettled, and how to organise your own sets.
6 min read
Caffeine and performance: how much, when and for whom
What the evidence on caffeine and training actually supports, what is still unsettled, and how to turn that into a dose and timing that suit you.
6 min read
Cardio and muscle loss: when the two actually clash
When cardio genuinely blunts muscle growth, when the real culprit is your deficit and protein intake, and how to fit running and lifting into one week.
6 min read
Sleep and muscle growth: how many hours are enough
How much sleep muscle growth actually needs, what the evidence supports, what it does not, and how to adjust training and eating after short nights.
7 min read
Warming up and injury risk: what the evidence actually shows
What a warm-up genuinely does for injury risk, what it does not do, and how to build ten minutes at the start of a session that are worth the time.
7 min read
Stretching before training: what the evidence actually shows
What is solidly established about static stretching before a workout, how much it really affects strength and injury risk, and how to order your warm-up.
6 min read
Rest between sets: what the science says about 1, 2 and 3 minutes
How long to rest between sets for strength and for muscle growth, which findings are solid, which are still open, and how to apply it in the gym.
6 min read
How many weekly sets per muscle group: what the evidence shows
How many sets per muscle group actually help, where the returns flatten out, and how to set your own number around recovery and available time.
6 min read
Rep tempo: does lifting speed really change muscle growth
What the evidence actually says about rep speed: how long a good lowering phase should last, when slow tempo helps, and when it just costs you load.
5 min read
Creatine: what the evidence backs and what it doesn't
Which creatine claims rest on strong evidence, which are only likely, and which are plain myths — plus dosing, realistic gains and when to ask a doctor.
6 min read