Knowledge & Research | Nutrition, Training, Health

Nutrition Transparency

From cacao nib to drink: what shapes cacao flavour

Cacao from the Dominican Republic, roasted nibs, no alkalisation and two simple ways to prepare the powder.

Nutrition Transparency

How to read an ingredient list: two protein powders as an example

Understand ingredient order, nutrition figures and serving sizes by comparing bunaroba Protein Nature and Vanilla.

Nutrition Transparency

Barley grass, wheatgrass, spirulina or chlorella: which powder suits you?

Compare four green powders by ingredient, origin, serving size and nutrition, with simple ideas for a first taste.

Nutrition

Hemp seeds, oil and protein: three ingredients, three jobs

How hulled hemp seeds, cold-pressed hemp oil and hemp protein differ, with simple ways to use them in everyday cooking.

Nutrition Transparency

Black maca: why the rare root from Junín stands out

Discover maca’s history in Junín, why black roots are uncommon, how they differ from maca mix and how to use both in the kitchen.

Nutrition

Fermented Foods: Kimchi, Sauerkraut and More

What fermentation is, which foods contain living cultures, and what the Stanford study shows about microbiome diversity.

Protein Nutrition

L-Leucine: Amino Acid, Daily Requirement and State of Research

L-Leucine at a glance: its role in protein metabolism, daily requirement, leucine threshold and scientific basics.

Nutrition

Micronutrients: Magnesium, Zinc and Selenium

Why magnesium, zinc, and selenium matter, what functions they serve, and how to meet your needs through diet.

Nutrition

Omega-3 & Omega-6: Sources and Recommended Amounts

Omega-3 and omega-6 are essential fatty acids. Where they are found, which amounts authorities recommend and that no target ratio has been set.

Nutrition

Gut Health & the Microbiome: What Research Shows

What is the gut microbiome and why does it matter? Prebiotics, probiotics, fibre diversity, and the gut-brain axis explained.

Nutrition

Dietary Fiber: The Underrated Nutrient

Why dietary fiber is an important part of a balanced diet. Recommendations, sources and practical tips.

Training Transparency

Recovery Myths: What Really Helps with Regeneration

Ice baths, foam rolling, stretching: which recovery methods are overrated and what the research actually recommends.

Supplements Transparency

Supplements Fact Check: What Is Actually Worth It?

BCAAs, glutamine, vitamin gummies and more: what current research says about the most popular supplement categories and where your money is better spent.

Nutrition

Calculating Calorie Needs: BMR, TDEE & Macros

How to calculate your calorie needs: Mifflin-St Jeor formula, activity factor and macronutrient distribution simply explained.

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.

Supplements Transparency

Not All Creatine Is Created Equal: Why Quality Matters

Creatine monohydrate compared: which brand to choose, how to dose it correctly and why Creapure with 99.9% purity is considered the gold standard.

Protein Transparency

Amino Spiking: What It Is and How to Spot Protein Quality

How manufacturers inflate protein content with glycine, taurine and creatine and how to identify real quality from ingredient lists and amino profiles.

Training

Combining Endurance and Strength: The Interference Effect

How to combine cardio and strength training without the interference effect blocking your muscle growth. Concurrent training explained by current research.

Supplements Transparency

Fairy Dusting: When Supplements Only Work on the Label

Why some supplements contain ingredients only in tiny amounts and how to put the amounts stated on the label into context.

Nutrition

The Simple Principles of Nutrition

The most important nutrition principles based on current research. Macronutrients, meal timing and sustainable habits.

Protein Nutrition

Plant-Based Protein: What You Should Know

Are plant-based proteins really equivalent to whey? The science on bioavailability, amino acid profiles and how to combine plant sources.

Nutrition Transparency

Problematic Additives in Dietary Supplements

Sweeteners, emulsifiers and colourants in dietary supplements: what authorities and studies say about them.

Protein Nutrition

How Much Protein You Really Need

Your daily protein needs explained: science-backed recommendations by activity level, distribution across meals and how plant protein compares to whey.