Blog
Practical explanations of training, nutrition and recovery. With sources, without the fuss.
37 articles
Strength trainingCan you build muscle with light weights?Muscle growth is possible with light and heavy weights. For maximal strength, heavy weights usually have the edge.
NutritionHow much protein does an athlete need?For most healthy athletes, the ISSN gives roughly 1.4–2.0 grams of protein per kilo of body weight per day.
Strength and conditioningCan you combine cardio with building muscle?Combining cardio with strength training does not have to limit your muscle growth; explosive strength needs extra attention.
NutritionWhy does fibre belong in sports nutrition?A high-protein diet is not automatically a complete diet.
SportIs full body better than a split routine?With equal training volume, research shows no clear advantage for full body or split.
NutritionCan you build muscle with plant protein?Soy and other plant protein sources should not automatically be treated as the same category.
Strength trainingShould you take every set to failure?Training to complete muscular failure is not a fixed requirement for muscle growth.
NutritionDoes more protein always mean more muscle growth?Eating more and more protein does not automatically produce more and more muscle mass.
Strength trainingAre more sets always better for muscle growth?More weekly sets can produce extra muscle growth, but research gives no unlimited more-is-better rule.
NutritionDo you need extra carbohydrates for strength training?An extra carbohydrate-rich snack is not necessary for every strength session.
Physical activityHow much should you move each week?Activity outside the gym also counts towards an active week.
NutritionDoes water from food count too?A recommendation for total water intake is not just about glasses of water.
Physical activityDo you need to walk 10,000 steps every day?You do not need to reach 10,000 steps before extra walking can be worthwhile.
NutritionAre frozen vegetables a healthy choice?Frozen vegetables without added salt or sugar fit into a healthy diet.
RecoveryHow much sleep do adults need?In the AASM/SRS recommendation, seven hours of sleep is a minimum for regular sleep, not a maximum.
NutritionDo you need to eat six times a day to lose weight?Six meals a day are not a proven requirement for losing weight.
SportHow often should you train a muscle each week?Training more often does not automatically mean more muscle growth if you simply spread the same weekly work differently.
SportHow long should you rest between sets?Your rest period does not have to be a race: resting longer than a minute can be useful.
SportCan strength training make you more flexible?Besides strength, strength training can also improve your range of motion.
SportDo you need muscle soreness for muscle growth?Lots of muscle soreness is no proof that you are building more muscle.
SupplementsDo you need protein powder for muscle growth?Protein powder can be useful if you do not get enough protein from regular food.
SupplementsDoes pre-workout work, and what should you look out for?Pre-workout is an umbrella term for different blends, not a product with one fixed effect.
SupplementsDo you need BCAAs if you eat enough protein?BCAAs are three amino acids: leucine, isoleucine and valine.
SupplementsMagnesium for athletes: useful or usually unnecessary?Magnesium is important for muscle and nerve function, among other things.
SupplementsOmega-3: do you need fish oil as an athlete?Omega-3 fatty acids belong in a balanced diet, but a fish oil capsule is not automatically a necessary sports supplement.
HealthExercising during pregnancy: what is sensible?In an uncomplicated pregnancy, physical activity is usually possible and beneficial.
HealthExercising after giving birth: how do you build up responsibly?There is no date by which everyone is fully ready for training again after giving birth.
NutritionWhy sports nutrition is more than eating enough proteinProtein is important, but it does not replace the functions of fats and carbohydrates.
NutritionWhy an extreme calorie deficit is not an obvious weight-loss strategyLosing weight generally requires an energy deficit, but bigger is not automatically better.
HealthBPC-157 and TB-500: why experimenting on yourself is not a safe recovery strategyFor experimental recovery peptides such as BPC-157 and TB-500, there is not enough solid human evidence to recommend self-use as a safe, proven injury treatment.
HealthToo much caffeine with strength training: when does the boost become a drawback?Caffeine can support sports performance, but higher intakes do not automatically give better results.
HealthAnabolic steroids: health risks and what we know about useNon-medical use of anabolic-androgenic steroids for muscle growth can cause serious harm to health.
SportA 3-day-a-week gym programme: a practical startThree strength sessions a week can be a useful basis for getting stronger and building muscle mass.
NutritionHow many calories do you need per day?Your calorie needs depend on body size, activity and your goal, among other things.
SportCan you lose weight and build muscle at the same time?Losing fat and building fat-free mass can happen at the same time.
NutritionYou exercise but do not lose weight: what can you check?Exercising does not guarantee that your weight goes down.
SupplementsWhat does creatine do and who can it be useful for?Creatine can support performance during repeated short, intense efforts.