Magnesium: which form, how much, and who needs it
What magnesium actually does, how oxide, citrate and bisglycinate differ, how much to take, and when a supplement adds nothing at all.
6 min read
Collagen and joints: what the evidence says for lifters
What is actually known about collagen for tendons, ligaments and sore joints in lifters: the dose, the timing, how long it takes and where the evidence stops.
6 min read
Creatine: dosage, the loading phase, and what it really does
How much creatine to take, whether the loading phase is worth doing, and what actually changes in your training after a few weeks of daily use.
6 min read
Vitamin D, magnesium, omega-3: what makes sense
Three supplements that address genuinely common deficiencies, how much to take, and why a multivitamin usually is not needed.
2 min read
Caffeine before training: dose, timing and traps
How much caffeine improves strength, when to take it, why pre-workout blends are poor value, and how to stop it ruining your sleep.
2 min read
Protein powder: whey, casein or plant — which to choose
The difference between whey concentrate, isolate, casein and plant proteins, how to compare cost per gram of protein, and when you need none of them.
2 min read
Coffee vs pre-workout: what actually works and what you are just paying for
How much caffeine is in coffee versus a pre-workout, which doses actually work, how to time them, and when the extra ingredients are worth the money.
5 min read
Creatine vs beta-alanine: what each one actually does
What creatine and beta-alanine actually do in the muscle, how many grams to take, how long each takes to work, and which one fits the way you train.
5 min read
Whey vs Plant Protein: What Actually Changes Your Results
A practical comparison of whey and plant protein: leucine content, how many grams per serving, who should pick which, and when to see a doctor.
5 min read
Energy drinks before training: what they actually do, and what they do not
How much caffeine a can really holds, when to drink it before training, what the sugar and taurine do, and when skipping it is the smarter call.
6 min read
Does creatine cause hair loss?
What the 2009 study behind the creatine and hair loss claim actually measured, how many grams to take daily, and when shedding is worth a doctor visit.
5 min read
Does Pre-Workout Harm Your Heart? What Actually Happens
How much pre-workout really stresses your heart, where the caffeine limits sit, which ingredients are risky, and which symptoms need a doctor.
5 min read
Does protein powder damage your kidneys?
What the research actually says about protein and kidneys, how many grams you need, why creatinine tests mislead lifters, and when to see a doctor.
5 min read
Chlorella: what it actually does, dosing, and whether it is worth it
What chlorella actually does in the body, how many grams a day the research uses, who should avoid it, and how to test in eight weeks if it helps you.
5 min read
Spirulina: what it actually does, the dose, and whether it is worth it
What spirulina actually does according to clinical trials, the dose that makes sense, how long a fair test run takes, and when to ask a doctor first.
6 min read
Turmeric: what it actually does, what dose, and whether it is worth it
What curcumin really does for joint pain and recovery, how many milligrams a day you need, why absorption matters, and when to skip it entirely.
5 min read
Tyrosine: What It Actually Does, Dosing, and Whether It Is Worth It
What tyrosine really does in the body, the situations where it helps, how many grams and when to take it, and when it is a waste of money.
5 min read
Taurine: what it actually does, how much to take, and whether it is worth it
What taurine actually does for training and health, how many grams a day make sense, when to take it, and who is better off skipping it entirely.
5 min read
Beetroot juice and nitrates: what they actually do, the dose, and whether it's worth it
What beetroot juice nitrates actually do for training, the exact dose in milligrams, when to take it, and who gets little out of it.
5 min read
Sodium Bicarbonate: What It Actually Does, How Much, and Whether It's Worth It
What sodium bicarbonate actually does to fatigue, the dose per kilogram that works, how to avoid the gut problems, and when you should skip it.
6 min read
Electrolytes: What They Actually Do, Dosage, and Whether They're Worth It
What electrolytes really do, how much sodium and magnesium you lose in sweat, exact doses per litre, and when a supplement is simply wasted money.
5 min read
CLA: what it actually does, the dose, and whether it makes sense
What CLA really does for body composition, the doses actually used in trials, the side effects worth tracking, and when your money is better spent elsewhere.
5 min read
Garcinia: what it actually does, dosing, and whether it is worth it
What garcinia actually does in the body, the doses used in trials, how much weight it realistically shifts, and the safety signals worth taking seriously.
5 min read
Tribulus: what it actually does, dosage, and whether it's worth it
What tribulus actually does in the body, the doses used in real studies, its effect on testosterone and libido, and when it is simply not worth your money.
5 min read