Carbohydrate periodization, protein targets, hydration and weight-making explained in grams and timing, with the training load each strategy assumes.
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.
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.
The fasted-training debate, what carbohydrate before exercise does to performance, and how early risers can time a pre-training meal.
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.
The classic week-long depletion protocol is obsolete.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.
Endurance training raises iron losses in several documented ways. What the research says about who gets screened, and what low ferritin means.