Supplements Transparency
Supplements You Don't Need
BCAAs, glutamine, fat burners: which supplements are unnecessary according to current research.
Read moreKnowledge
Evidence-based articles on nutrition, training and health. Practical knowledge for your everyday life.
16 Articles
Nutrition Transparency
Problematic Additives in Dietary Supplements
Which ingredients you should avoid and why. An evidence-based look at artificial sweeteners and emulsifiers.
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Fairy Dusting: When Supplements Only Work on the Label
Why many supplement ingredients are underdosed and how to identify products that actually work.
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Not All Creatine Is Created Equal: Why Quality Matters
Not every creatine monohydrate is equally pure. What can go wrong during manufacturing, which contaminants have been detected, and why Creapure is considered the gold standard.
Read more Supplements Nutrition
Dietary Supplements: What the Science Says
An evidence-based overview of supplements. Which ones make a difference -- and which ones don't.
Read more Training
Stress & Cortisol: How Chronic Stress Sabotages Your Fitness
The scientific effects of stress on your body and training. Evidence-based strategies for better stress management.
Read more Training Transparency
Recovery Myths: What Really Helps with Regeneration
Ice baths, foam rolling, stretching: which recovery methods are overrated and what research actually recommends.
Read more Training
Sleep & Recovery: The Underrated Success Factor
Why sleep is crucial for fitness results. Evidence-based strategies for better sleep quality.
Read more Training
Combining Endurance and Strength: The Interference Effect
How to optimally combine cardio and strength training. Scientific insights on concurrent training.
Read more Training
Strength Training for Beginners: The Key Fundamentals
Evidence-based fundamentals for getting started with strength training. Exercise selection, training frequency, and progression.
Read more Protein Transparency
Amino Spiking: How Some Manufacturers Cheat on Protein
What amino spiking is, how to spot it, and why the protein source on the label matters.
Read more Protein Nutrition
Understanding Protein Quality: PDCAAS, Bioavailability & Amino Acids
Not all protein is equal. Learn what PDCAAS, DIAAS and bioavailability mean – and why the pea + hemp combination delivers a complete amino acid profile.
Read more Protein Nutrition
Plant-Based Protein: What You Should Know
Are plant-based proteins equivalent? The science on bioavailability, amino acids, and practical application.
Read more Protein Nutrition
How Much Protein You Really Need
Your daily protein requirements explained: recommendations based on current research and your activity level.
Read more Nutrition
Calculating Calorie Needs: BMR, TDEE & Macros
How to calculate your calorie needs: Mifflin-St Jeor formula, activity factor and macronutrient distribution simply explained.
Read more Nutrition
The Simple Principles of Nutrition
The key nutrition principles based on current research. Macronutrients, meal timing, and sustainable habits.
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