Science-First Articles

Sports Science
Evidence Base

Every article is grounded in peer-reviewed research and linked to a relevant calculator — so you can apply the science to your own numbers immediately.

Sports ScienceEvidence Base

Caffeine Half-Life: Exactly How Long Caffeine Stays in Your System

Sleep Cycles Per Night: How Many You Need and Why It Matters

VO₂max by Age: Complete Chart, Norms, and What Your Score Means

Creatine Loading Protocol: Days, Doses, and the Science Behind It

FTP Cycling: What Is a Good Score? (W/kg Chart by Ability Level)

1RM Percentage Chart: How to Use Your One-Rep Max for Training

1x vs 2x Drivetrain: The Engineering Mathematics Every Cyclist Should Understand

ACL Tears Are Largely Preventable. Most Teams Still Are Not Doing the 20 Minutes That Proves It.

Active Recovery at 35–40% VO₂max Clears Lactate Three Times Faster Than Rest. Here Is Why It Works.

Elite Sprinters Almost Never Have Two Copies of the ACTN3 XX Genotype. Elite Endurance Athletes Almost Always Do. This Is Not Coincidence — It Is the Most Replicated Sports Genomics Finding in the Literature.

Why Your Caloric Deficit Stops Working After 8 Weeks — and It's Not a Willpower Problem

The Autoimmune Protocol (AIP) Diet: What Athletes With Inflammatory Conditions Need to Know

How Long After Drinking Is It Safe to Train? The Pharmacology Most Athletes Get Wrong.

Two Drinks After Training Aren't Just Empty Calories — They're Actively Sabotaging Your Tendons

Alcohol Has 7 Calories Per Gram. That's Not Even the Worst Part for Body Composition.

The Physiology of "Just a Few Drinks" — What's Actually Happening to Your Recovery

Same Drink, 30% Higher BAC: The Physiology Behind Why Female Athletes Eliminate Alcohol Differently

Why Your Cycling Calorie Calculator Lies at Altitude — And What to Do About It

Altitude Training Masks Don't Simulate Altitude. Here's What They Actually Do.

Why Elite Runners Spend 4 Weeks at 2,400m Before Major Races — The Physiology of Altitude Adaptation

Why Fit Athletes Collapse Above 3,000m (And How to Prevent It)

Android vs Gynoid Fat: Why Where You Store Fat Matters More Than How Much You Have

Vitamin C Is the Most Important Supplement for Tendon Health. But You Are Probably Taking It at Completely the Wrong Time — and the Difference Is Not Trivial.

The Light in Your Phone is Delaying Your Sleep by 90 Minutes. That's Your Recovery Window Gone.

The Adaptogen That Actually Has RCT Evidence: KSM-66 Ashwagandha and What It Does to Athletes

Most Elite Athletes Retire Financially Unprepared. The Problem Starts With How Sports Treats Peak Earning Years.

The Athlete's Heart: Why Your Enlarged Cardiac Chambers Are a Feature, Not a Bug

Your BCAA Supplement Is Missing 6 Essential Amino Acids — and That Gap Costs You Muscle

Exercise Is the Most Potent Legal Stimulus for Brain Growth That Exists. The Mechanism Is Specific.

The Plant Alkaloid With Metformin-Like Effects — What Athletes Need to Know

Why Your Muscles Fail at High Intensity — And the Amino Acid That Delays It.

Before the Alarm Clock Existed, Humans Slept in Two Phases — And Athletes Might Benefit From Knowing Why

Building Muscle at 20% of Your 1RM: The Physiology Behind Blood Flow Restriction Training.

The Equation You're Using to Calculate Calorie Needs Is Wrong for 20% of People — By Design

Your Body Composition Reading Is Only as Accurate as the Method You Trust — Here's the Error Each One Carries

Why Body Fat Percentage Is a More Useful Health Marker Than BMI — and How to Measure It Without Expensive Equipment

Masters Athletes Have Lower Fracture Risk Than Sedentary Peers — Unless They're Doing the Wrong Sports.

The Forgotten Mineral That Lowers SHBG and Raises Free Testosterone

The Pre-Milk Supplement That High-Load Athletes Should Know About

Your Autonomic Nervous System Has a Resonance Frequency. Training It Changes Your Heart Rate Variability More Than Most Supplements.

Caffeinated Energy Gels Work Best in the Second Half of a Race — But Most Athletes Use Them Earliest. The Adenosine Science Behind Why Timing Is Everything.

Coffee Before Training Will Dehydrate You — Except It Won't

The Maths of Four Coffees: Why Caffeine Accumulates More Than You Think

The 200mg Caffeine Limit in Pregnancy Is Evidence-Based. The Reasoning Behind It Is More Important Than the Number.

The '6 Hours Before Bed' Caffeine Rule Understates the Problem for Half the Population.

Your Pre-Workout Caffeine Isn't Just Waking You Up — It's Reprogramming Your Nervous System

Your Pre-Workout Caffeine Isn't Working — And the Reason Is More Interesting Than Tolerance

You've Been Using Caffeine Wrong Before Your A-Race — The Sensitivity Reset Protocol

Eating the Same Macros Every Day Is Leaving Performance Gains and Fat Loss on the Table Simultaneously.

Carbohydrate Loading Is Not Just 'Eating More Pasta'. The Protocol That Actually Maximises Race-Day Glycogen.

The Shoe That Changed Marathon Times Overnight — And What Actually Makes It Work

Your Muscles Weren't the First to Fail at Hour 3. Your Brain Made That Decision First.

CGM for Non-Diabetic Athletes: What Your Postprandial Glucose Is Actually Telling You

Chews vs Gels vs Liquid Carbohydrate: Which Fuelling Format Wins on Race Day?

Plant-Based Athletes Optimising Omega-3 Through Chia Are Getting a Worse Deal Than They Think

Exercise Is Medicine — But Only When the Nutritional Context Supports It

Morning People and Evening People Are Not Just Personality Types. They Have Measurably Different Hormonal Environments at 6am vs 6pm — and Most Athletes Are Training at the Wrong One.

It's Not Just When You Eat — It's When Your Circadian Clock Expects You To

Cluster Sets: The Intraset Rest Trick That Lets You Lift Heavier for Longer

Coeliac Disease in Athletes: The Silent Deficiency That's Wrecking Performance

Your Watts Tell You What. Your Power Profile Tells You Who.

Adults Have Brown Fat. Cold Exposure Activates It. Here Is What That Actually Does to Body Composition.

Cold Water Immersion Recovers You Faster. It Also Blunts Hypertrophy. Here's When Each Outcome Matters.

Winter Training Doesn't Just Feel Harder. The Cold Is Actively Working Against Your Physiology.

Collagen Has a DIAAS Score of Zero. Here's Why Serious Athletes Should Still Take It.

The One Supplement Protocol Most Athletes Have Never Heard Of — With Solid Evidence Behind It

You're Riding the Wrong Chainring — Why Most Sportive Cyclists Should Drop to Compact

The 1% Principle in Elite Sport: Why Consistent Marginal Gains Beat Annual Training Overhauls

Compression Tights: Legitimate Recovery Tool or Expensive Placebo?

If You're Lifting and Running in the Same Session, Molecular Biology Explains Why One Adaptation Is Undermining the Other — and What Session Ordering Can Do About It.

The Strongest People in the World Train Two Qualities at Once. Here's Why Conjugate Periodisation Defies Everything You Were Taught About Programming.

Your Ferritin Came Back Low. You Started Iron Supplements. Three Months Later — Still Low.

The Hormonal Spike That Happens Every Morning — And Why It Matters for Athletes Who Train Early

Every Road Bike Ships With the Wrong Crank Length for Most Riders

Creatine Is Not Just for Young Athletes Building Muscle. Its Most Compelling Evidence Is in Adults Over 55.

Most Athletes Use Creatine for Muscle. The Neuroscience Says the Brain Benefits May Be More Significant.

Creatine Was Always a Women's Supplement — Science Just Forgot to Say So

Getting 5 Grams of Creatine from Food Requires 1.1 Kilograms of Raw Beef. This Is Why Vegetarians Have Lower Baseline Muscle Phosphocreatine — and Why Their Response to Supplementation Is Consistently Larger.

Kre-Alkalyn, Creatine Ethyl Ester, and Buffered Creatine: Why the Marketing Ignores the Science

Sports Science
Evidence Base