Author
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.
Articles by Tobias Lange
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.
Tobias Lange
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.
Tobias Lange
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.
Tobias Lange
Fitness
Deload weeks: when do they help and why?
Deload weeks — planned reductions in volume or intensity — rest on solid tapering evidence showing performance rises when training load drops while intensity is kept, though the fatigue-vs-fitness model behind them remains a working theory.
Tobias Lange
Fitness
Strength training for runners: what does the research show?
Adding heavy strength training to a running program improves running economy by roughly 2 to 8 percent in controlled trials and meta-analyses, without the muscle weight or slowdown runners fear.
Tobias Lange