Author
Recovery
Alcohol after training: what it does to recovery
Controlled trials show post-exercise alcohol suppresses muscle protein synthesis and degrades next-day performance, with effects scaling with dose.
Articles by Tobias Lange
Supplements
Creatine market calms after the price spike as gummies reshape demand
Raw monohydrate prices have eased from their 2024 peak while a boom in creatine gummies pulls the market toward new formats, per industry data.
Tobias Lange
Fitness
Zone 2 cardio: what it does and doesn't do
Zone 2 training — sustained, conversational aerobic work — reliably builds aerobic base and mitochondrial function, but no trial shows it outperforming other equal-volume training for fat loss or health.
Tobias Lange
Nutrition
Vegetarian athlete protein planning: leucine, combinations, and the evidence
Plant-based athletes can meet protein targets, but the planning is different. Here is what research shows about leucine, digestibility, and food combining.
Tobias Lange
Recovery
Delayed-onset muscle soreness: what works and what does not
Massage, compression and cold water carry the best recovery evidence for DOMS; stretching, most supplements and painkillers do poorly in trials.
Tobias Lange
Nutrition
Hydration and sodium for long training: how runners and cyclists plan it
Sweat rates, sodium losses, and the laboratory calculations behind an evidence-based drinking plan for long sessions.
Tobias Lange