Nutrition
Fruit and blood sugar: how an apple differs from juice
Fruit is the only food that is simultaneously called a source of sugar and recommended for daily consumption.
Blog
Every article takes a claim you have already heard about food and follows the mechanism behind it — what actually happens in the body, what the research supports, and where the claim stops being true.
Health
Muscle gain: how much of a surplus is needed and how much food that is
A calorie surplus is necessary for muscle gain, but the amount matters less than people think.
Nutrition
Pre-workout supplements: what works in the jar
A pre-workout supplement is a blend of five to fifteen substances, only one of which is reliably effective.
Shopping
Protein cookies, cottage cheese, and bars: how much protein is actually inside
The word "protein" on packaging is not regulated, but "source of protein" and "high protein" are, and they have specific requirements.
Shopping
What ends up in a sports nutrition tub besides the powder
In Russia, sports nutrition is sold as dietary supplements, and this defines everything else: they are not tested for efficacy, and the composition on the label is a manufacturer's claim, not the result of an analysis.
Nutrition
Creatine in women: what research has shown
Creatine is the most studied supplement on the shelf, but trials involving women make up a smaller portion of this research.
Calorie counting
Macro ratio: where percentages come from and what to change first
Proportions like "30/30/40" look like an optimal formula someone has discovered.
Nutrition
Plant protein: how it compares to animal protein and how to bridge the gap
The difference between plant and animal protein is not that one is "complete" and the other is "incomplete"—it comes down to two specific factors: amino acid profile and digestibility.
Nutrition
How much fat do you need per day and what happens if you don't get enough
People usually only know the upper limit for fat.
This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.