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Showing 25 to 36 of 36 articles · Most recently verified first
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More protein helps you build muscle from training, up to a point. Pooled analysis puts that point at roughly 1.6 g per kg of bodyweight per day, with wide individual variation. You can usually reach it from food; a supplement is a convenience, not a requirement.
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Daily water guidance is not a personal prescription. Understand the difference between drinks and total water, and why thirst or urine colour alone cannot prove adequate hydration.
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For most people without diabetes, no. A CGM is a medical device. In healthy people the readings run high, and the bias changes by person and by food, so the personalised food rankings the apps sell can mislead. There is little evidence that watching your curves improves health.
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The cited studies give mixed findings on tendon adaptation in healthy young men. They do not establish that collagen treats joint pain or helps an injured tendon recover.
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Beta alanine may help some demanding exercise tasks, but the size and relevance of the benefit depend on the test. An average effect size is not a promised percentage improvement in your performance.
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Marginal and uncertain. One review has a dose before training adding about three reps across a session. Another found no effect on strength, and a third flags results that do not agree, plus label problems in some products. A cheap experiment, not a reliable aid.
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The cited short trials provide reassurance for the populations and protocols studied, not a guarantee for every reader. Creatine can influence creatinine-based kidney estimates, but that does not establish why an individual result is abnormal. Do not dismiss a raised creatinine or lower eGFR as a supplement effect without clinical assessment.
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No. Two randomised trials (4 and 12 weeks) found the same fat loss whether cardio was done fasted or fed at matched calories. Training fasted shifts fuel use towards fat in the session, but the body rebalances afterwards and total energy deficit decides fat loss. Do whichever you can sustain.
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A powder is a convenience, not a requirement: it adds only a little to training gains once your daily protein is already adequate from food. Type matters little at matched protein per serving, whey concentrate for value, isolate for low lactose, soy or a pea rice blend if you avoid dairy.
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Worth it for one job: recovering fast between efforts over a few days, like a tournament or race block. Pooled studies show a small drop in soreness and a moderate lift in strength and power recovery. Taken daily it may blunt training adaptation, and the juice brings sugar and cost.
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Half real. You burn a higher proportion of fat at low intensity (the 'Fatmax' peak) but not more total fat, and higher intensity burns more calories per minute. Fat loss over weeks tracks the total energy deficit, not the session fuel mix. The machine 'fat burn' light is a rough estimate.
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Yes. A pooled analysis of crossover trials found a short, easy walk after eating lowers the after a meal blood sugar and insulin rise. Roughly 10 to 30 minutes, started within about 15 minutes of finishing; it need not be brisk. In type 2 diabetes, a walk after each meal beats one longer daily walk.
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