Beta-alanine: what it actually does, how to dose it, and whether it's worth it
What beta-alanine does inside the muscle, the daily dose in grams, how many weeks until it works, and which efforts it measurably improves.
6 min read
Casein: what it actually does, how much to take, and whether it is worth it
How casein digests, how many grams to take and when, what the pre-sleep protein studies actually show, and when you simply do not need it.
5 min read
Creatine monohydrate: what it actually does, how much to take, and whether it is worth it
A no-hype guide to creatine monohydrate: what it really changes in your training, how many grams a day, when to take it, and when to ask a doctor first.
6 min read
Plant Protein: What Actually Works, How Much to Take, and Whether It Is Worth It
How much plant protein you actually need, which sources to combine, exact per-meal doses, and the few nutrients worth checking in bloodwork if you eat mostly plants.
5 min read
Whey Protein: What It Actually Does, How Much to Take, and Whether It's Worth It
What whey protein actually does, how many grams per day and per meal you need, how the types differ, and when you are better off skipping it entirely.
5 min read
Creatine: the one supplement that actually works
How much creatine, when to take it, whether you need a loading phase, what happens with water weight, and why it is the only powder worth buying as a beginner.
3 min read