Joint Health at 40+: The Supplements That Actually Have Evidence
Collagen at 10 to 15 grams 60 minutes before training has real data behind it. Most other joint supplements are optimistic marketing.
Supplements
The Truth About Pre-Workout Supplements
A typical pre-workout tub has 15 ingredients. Three have real evidence — caffeine, creatine, and beta-alanine. The rest is margin.
Caffeine and Training: Dose, Timing, and When to Cycle Off
Three to six milligrams per kilo gives you the full performance bump caffeine can offer. More doesn't stack, and chronic users need a cycle-off every quarter.
Whey vs Casein vs Plant Protein: The Differences That Actually Matter
At 40 grams, all three proteins hit the leucine threshold for muscle protein synthesis. The differences shrink significantly at adequate doses.
Creatine: The Only Supplement Worth Taking
Creatine monohydrate is the only supplement with a body of evidence strong enough to justify the cost. Everything else is optional.