Author
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.
Articles by 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
Supplements
How FDA supplement warning letters actually work
Warning letters are public, dated enforcement documents — and reading them directly is more reliable than any summary of enforcement trends.
Tobias Lange
Fitness
Rest intervals between sets: what does the evidence show?
Resting two to three minutes between sets produced more strength and hypertrophy than one minute in an 8-week trial and a supporting meta-analysis, mainly because longer rests allow more total work per set.
Tobias Lange
Nutrition
Making weight safely for combat sports: what the evidence shows
Rapid weight cuts are near-universal in boxing, MMA, wrestling and judo. Here is what research says about the costs and the safer alternatives.
Tobias Lange
Recovery
Massage guns: what the evidence actually shows
Percussion therapy devices appear to improve short-term flexibility and reduce perceived soreness in small trials, but the research remains early and mostly brief.
Tobias Lange