Article Category
Sports Nutrition
9 articles
The Fitness Industry Sells Peri-Menopausal Women Cardio and Calorie Cuts. The Science Says They Need the Opposite.
Oestrogen withdrawal accelerates muscle loss 3–5%/year and shifts fat to visceral distribution. Resistance training reverses both. Here's the evidence and protocol.
5 min read · 2026-10-06
You Train for One Hour and Sit for Fourteen. That Gap Is Destroying Your Fat Loss Results.
NEAT varies by up to 2,000 kcal/day between individuals doing zero structured exercise. Learn how step count, occupational movement and fidgeting reshape body composition.
5 min read · 2026-09-29
Keto vs Balanced. High Carb vs High Protein. After 40 Years of Diet Wars and Billions in Research Funding, the Metabolic Ward Data Has a Clear Answer — and It Annoys Everyone.
Metabolic ward studies controlling for total calories consistently show minimal differences between macro ratios for fat loss. Learn what Sacks 2009, Hall 2015, and protein leverage theory reveal — and where macros genuinely do matter for athletes.
5 min read · 2026-09-15
HMB: The Most Misunderstood Muscle Supplement Has a Very Specific Use Case
HMB supplements are marketed as muscle builders for everyone. The evidence says something quite different — and far more specific. Here is what the research actually shows.
5 min read · 2026-09-08
Fasted Cardio Burns More Fat During the Session. It Does Not Burn More Fat Overall.
Fasted cardio increases fat oxidation during the session but produces no additional fat loss over 24 hours. Here is what the evidence says about substrate use and body composition.
5 min read · 2026-08-25
The Third-Trimester Brain Surge: Why 200mg of DHA Is the Floor, Not the Target
Helland 2003 found +4 IQ points from maternal DHA supplementation. The foetal brain accumulates 30g of DHA in Q3. Most prenatal supplements are underdosed. Here's the evidence.
5 min read · 2026-08-11
The Soreness You Feel 48 Hours After Training Is Not a Sign of a Good Workout. It Is an Inflammatory Cascade.
DOMS is not a sign of effective training — it is an inflammatory cascade involving Type II fibre disruption, nociceptor sensitisation and cytokine signalling. The strategies to manage it are not what most athletes think.
5 min read · 2026-08-11
Exercise Is Medicine — But Only When the Nutritional Context Supports It
Prescribing exercise to people with metabolic syndrome or type 2 diabetes without addressing the nutritional environment is like prescribing a drug without the correct dosing protocol.
5 min read · 2026-07-14
Creatine: The Complete Evidence Review — Dosing, Loading, Brain, Ageing, and Which Form Actually Works
Creatine monohydrate is the most studied supplement in sports science. This is the full evidence base: loading protocols, the 20–30% vegetarian deficit, brain phosphocreatine, sarcopenia in over-55s, female-specific dosing, and why every "improved" formulation has failed head-to-head.
16 min read · 2026-04-06