Articles
Fitness
Eating around training: protein that protects muscle, fuelling that holds up over distance, and the supplements with evidence behind them.
- Fitness
Fueling for endurance: the three numbers that matter
Carbohydrate per hour, fluid per hour, sodium per hour. Everything else in endurance nutrition is a refinement of those three.
4 min read
- Fitness
Protein across the day beats protein in one sitting
Muscle protein synthesis responds per meal and has a ceiling per dose. Which means the same daily total can produce different results depending purely on how you split it.
4 min read
- Fitness
Creatine: the one supplement with a boring amount of evidence
Hundreds of trials, decades of use, one of the few supplements that does roughly what the label claims. Here is the dose and the things it does not do.
4 min read
- Fitness
Does meal timing matter for body composition?
Less than the internet suggests and more than nothing. Total intake dominates; timing earns a small role in two specific places.
4 min read
- Fitness
Electrolytes: who actually needs them
The powders are marketed to everyone and useful to a much smaller group. Here is the line: sweat rate, duration, and heat, not whether you went to the gym.
4 min read
- Fitness
On a GLP-1? Protein is the thing to get right
Between a quarter and 40% of the weight lost on semaglutide or tirzepatide is lean mass. Protein and resistance training are the two levers that change that number, and appetite suppression works directly against the first.
5 min read3 sources