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.
Sports nutrition
What in the tub works, what does not, and what people are overpaying for.
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
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.
Biohacking
Creatine and the brain: what has been measured outside the gym
Creatine is one of the few sports supplements with a solid evidence base for strength performance.
Health
Protein and gainer: how they differ and if they are needed at all
Protein powder is dried milk or plant protein, not a separate class of substances with unique properties.
Weight loss
Fat burners: what L-carnitine, green tea, and caffeine do in the body
A fat burner bottle usually says something true: carnitine does indeed transport fatty acids into the mitochondria, and caffeine does indeed increase energy expenditure.
Nutrition
Sports supplements: creatine, glutamine, lecithin
The sports nutrition shelf is arranged so that expensive and useless products stand next to cheap and effective ones.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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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.