What in the tub works, what does not, and what people are overpaying for.
The joint position stand of ACSM, the Academy of Nutrition and Dietetics, and Dietitians of Canada recommends 30–60 g of carbohydrates per hour for exercise lasting 1 to 2.
There is no single gram weight for a scoop of protein powder.
Proffee is not a separate product or a standard recipe, but coffee with a protein source.
Creatine is the most studied supplement on the shelf, but trials involving women make up a smaller portion of this research.
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.
A pre-workout supplement is a blend of five to fifteen substances, only one of which is reliably effective.
Creatine is one of the few sports supplements with a solid evidence base for strength performance.
Protein powder is dried milk or plant protein, not a separate class of substances with unique properties.
A fat burner bottle usually says something true: carnitine does indeed transport fatty acids into the mitochondria, and caffeine does indeed increase energy expenditure.
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.