Recovery
Muscle soreness without inflammation: why DOMS feels worse than it damages
Soreness two days after a workout tells you little about how much muscle actually broke down or how ready it is to train again.
Sport News
How creatine works, and where the evidence stops
The mechanism is well described and the performance evidence is narrow but consistent. The cognitive evidence is thinner, and the label claims are the manufacturers' own.
Supplements
How are dietary supplements actually regulated?
Supplements reach shelves without FDA approval, but they are not unregulated — here is what the FDA and NIH say manufacturers actually have to do, before and after a product goes on sale.
Recovery
Does tart cherry juice actually speed up exercise recovery?
Two major meta-analyses agree tart cherry juice helps strength and power bounce back faster, but disagree on whether it eases muscle soreness itself.
Nutrition
How Creatine Monohydrate Actually Works in Muscle: The Evidence
Creatine is one of the most-studied supplements in sports nutrition. Here is what the research actually shows about its mechanism, its effects on strength, and where the evidence runs thin.
Nutrition
Vitamin D and immunity: what the trials actually show
Large randomized trials have tested whether vitamin D prevents respiratory infections — the answer is a modest effect mostly in people who started deficient, and no demonstrated benefit against colds in the general population.
Nutrition
What to eat before morning training: fasted versus fed, and timing
The fasted-training debate, what carbohydrate before exercise does to performance, and how early risers can time a pre-training meal.
Nutrition
Low energy availability: the warning signs athletes should know
RED-S and low energy availability describe the same core problem: fueling that does not cover training plus basic physiology. Here are the documented markers.
Nutrition
Carbohydrate loading: what the evidence says about old and new protocols
The classic week-long depletion protocol is obsolete. Modern carbohydrate loading takes one to three days, and the trials show who benefits and who does not.
Sport News
Inside the Olympic Village dining hall
Sport News
World Cup 2026 heat: the first ten days
Supplements
Supplements
What does creatine actually do? The evidence, weighed
Creatine is one of the few supplements with strong evidence behind it — for short-duration strength and power, in trained and untrained adults alike — and weaker evidence for the newer claims on its label frontier.
Supplements
DMHA, higenamine and the hidden stimulants on banned lists
Synthetic stimulants and plant-derived beta-2 agonists keep appearing in supplements labeled as natural — and both sport and regulators treat them as prohibited or unlawful.
Supplements
Contamination and banned substances in supplements: what the data show
From a 2004 IOC-lab study finding undeclared prohormones in about 15 percent of samples to modern stimulant adulteration, contamination is documented, category-specific and manageable.
Supplements
Collagen supplements and joint pain: what the trials actually show
Small trials report collagen peptides raising markers of collagen synthesis and easing activity-related joint pain — the evidence base stays thin and short-term.
Fitness
Fitness
Does the post-workout anabolic window actually exist?
A popular 30-minute deadline for eating protein after a workout does not hold up well against the trial evidence, which points to total daily protein intake as the stronger factor in muscle growth.
Recovery
Recovery
Sleep hygiene for early-morning training: what helps at 5 a.m.
Athletes with early training starts reliably sleep less than their peers, Australian monitoring studies show; schedule and light choices matter more than any gadget.
Recovery
Creatine between sessions: does it speed recovery?
Creatine is proven for strength and power, but its case as a recovery agent — less damage, faster glycogen, fewer missed sessions — rests on a thinner trial record.
Recovery
Sauna after training: what heat adaptation really delivers
Post-exercise sauna bathing raised endurance performance about a third in run-to-exhaustion testing in one small trial, with hot-water immersion trials showing smaller gains.
Recovery
Active recovery or complete rest: which works better?
Light movement after hard exercise clears blood lactate faster and can preserve next-day performance in small trials, but soreness and repair outcomes show weaker effects.
