BCAAs: Do They Help If You Eat Enough Protein?
BCAAs may help in specific cases, but if you eat enough protein, they add little. Learn what the research shows, how to use them, and who should skip them.
Training supplements, protein and men's health by the numbers
What's my number?
Training supplements, by the gram. Creatine doses, what is really in a pre-workout, how much protein you need for your goal, and men's health after 40 - with the research behind every figure.
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Pick your number
Four sections, each opening with the guide that covers the essentials.
Creatine
Monohydrate against the other forms, loading or not, how much per day, creatine for women and the HMB stack - the numbers the research actually used.
5 guides
Pre-workout
What is in the tub, ingredient by ingredient and dose by dose: caffeine, citrulline, beta-alanine, nitrates, and what a stim-free formula relies on.
5 guides
Protein
Grams per kilo for every goal, per-meal amounts, and the honest case for and against BCAA, EAA and glutamine products. Plus a calculator for your own number.
6 guides
Men over 40
Testosterone boosters and what is in them, prostate supplements, muscle loss after 50 and carnitine - what the research shows and which symptoms need a blood test, not a pill.
5 guidesNew guides
Amino Acid Supplements: EAA vs BCAA Explained
Compare essential and branched-chain amino acids: what research suggests, amounts studied, and when an EAA or BCAA product may suit you better than plain protein.
Creatine and HMB: What the Combination Does
How creatine and HMB work together, what research suggests for beginners and older adults, typical amounts studied, and who should avoid the combination.
Creatine for Women: Dose, Water Weight and Myths
Creatine for women: the amounts studied, how it affects the scale, the hair loss myth, use after 40 and around menopause, and who should ask a doctor first.
L-Citrulline vs L-Arginine: Which and How Much
L-citrulline and L-arginine compared: how each works, the amounts studied, citrulline malate versus pure powder, timing, side effects and who should avoid them.
Creatine: What It Does, How Much, and When to Take It
Creatine monohydrate explained: what it does in muscle, loading and daily doses studied, timing, water weight, kidney safety, and label reading.
Creatine Monohydrate vs HCl, Micronized and Other Forms
Creatine monohydrate is the form most research used. How HCl, micronized and buffered creatine compare, doses studied, timing, water weight and kidney safety.
Most of the result is training, food and sleep. The tub is the last few percent.
Find your protein numberCreatine, by the gram
Monohydrate against the other forms, loading or not, how much per day, creatine for women and the HMB stack - the numbers the research actually used.
Creatine and HMB: What the Combination Does
How creatine and HMB work together, what research suggests for beginners and older adults, typical amounts studied, and who should avoid the combination.
Creatine for Women: Dose, Water Weight and Myths
Creatine for women: the amounts studied, how it affects the scale, the hair loss myth, use after 40 and around menopause, and who should ask a doctor first.
Creatine: What It Does, How Much, and When to Take It
Creatine monohydrate explained: what it does in muscle, loading and daily doses studied, timing, water weight, kidney safety, and label reading.
Pre-workouts and nitric oxide
What is in the tub, ingredient by ingredient and dose by dose: caffeine, citrulline, beta-alanine, nitrates, and what a stim-free formula relies on.
L-Citrulline vs L-Arginine: Which and How Much
L-citrulline and L-arginine compared: how each works, the amounts studied, citrulline malate versus pure powder, timing, side effects and who should avoid them.
Nitrate-Rich Foods and Nitric Oxide Before Training
How beetroot, rocket and spinach raise nitric oxide, why mouthwash matters, and how dietary nitrate compares with citrulline and arginine pre-workout.
Nitric Oxide Supplements: Citrulline, Arginine and Nitrate
How nitric oxide supplements work, why citrulline beats arginine, nitrate dosing, caffeine limits, and who should avoid these pre-workout ingredients.
Protein and amino acids
Grams per kilo for every goal, per-meal amounts, and the honest case for and against BCAA, EAA and glutamine products. Plus a calculator for your own number.
BCAAs: Do They Help If You Eat Enough Protein?
BCAAs may help in specific cases, but if you eat enough protein, they add little. Learn what the research shows, how to use them, and who should skip them.
Amino Acid Supplements: EAA vs BCAA Explained
Compare essential and branched-chain amino acids: what research suggests, amounts studied, and when an EAA or BCAA product may suit you better than plain protein.
How Much Protein Do You Need a Day?
Grams of protein per kilogram for sedentary adults, active people, muscle gain, fat loss and over-50s, plus per-meal amounts and food versus powder.
Men's health after 40
Testosterone boosters and what is in them, prostate supplements, muscle loss after 50 and carnitine - what the research shows and which symptoms need a blood test, not a pill.
How to Increase Testosterone Naturally: What the Evidence Shows
Sleep, body fat, strength training, alcohol and nutrient status all affect testosterone. What research shows, how testing works, and supplement limits.
L-Carnitine and Acetyl-L-Carnitine: What They Do
L-carnitine shuttles fatty acids into mitochondria. A look at the forms, what studies used, TMAO and heart questions, and thyroid and blood-thinner cautions.
Prostate Supplements: Saw Palmetto, Pygeum and the Rest
Saw palmetto, pygeum, beta-sitosterol, rye pollen, lycopene and zinc: what prostate supplement trials show, what they cannot do, and who should skip them.