Articles Overload
Discover our articles to better understand training, nutrition, and sport science. Content grounded in scientific research to help you progress.
Should you take collagen supplements? What science says
Tendons, joints, bones, muscle: what the studies say about collagen supplements for each type of athlete, with the doses tested and their limits.
Creatine for lifting and cardio: should you take it?
Creatine for strength, endurance and concurrent training: benefits, dosing, which form to buy, side effects and myths, per recent meta-analyses.
Protein powder: how much per kg, when to take it, which type
How much protein per kg, when to take it, whey vs casein vs plant protein: what the studies show, and the myths to bury (anabolic window, kidneys).
BCAAs: do you really need them? What the science says
Eating 1.6 to 2.2 g/kg of protein a day? You don't need BCAAs. What the studies show, and the four situations where they still have a real use.
Progressive overload limits: can you add weight forever?
No: about +20% strength after 10 years in 9,259 powerlifters, muscle capped near an FFMI of 25. The levers that take over when the bar stalls, and their limits.
Sleep and training: what actually works (and what does not)
Wake-up time regularity predicts mortality better than sleep duration. Caffeine cut-offs, evening sessions, light and supplements, with the numbers.
How many sets and reps? A goal-by-goal training guide
Hypertrophy runs on weekly hard sets and effort, max strength runs on load. Sets, reps, load and rest ranges for every goal, with the studies behind them.
Cardio and strength training: before, after, or another day?
Same day or another day, and how many hours apart? What the interference research measured on session spacing, and the 4 levers that decide how much you lose.
Static or dynamic stretching: what the science says
Stretch or not, dynamic or static, before or after training, right away or later… the answers are not that simple. Here is what the research actually says.