Fitties Journal

Most immune support supplements do less than their labels imply. Here is how vitamin C, zinc, vitamin D, probiotics, selenium, echinacea and elderberry grade against the primary research, and why...

BCAAs are three of the nine essential amino acids. EAAs are all nine. Building muscle protein needs the full set, which is why the research keeps landing on the same...

A pre-workout meal is mostly a timing decision. What to eat 3 hours, 1 hour, and 30 minutes before you train, how much protein the research supports, and why the...

Vitamin D3 helps the gut absorb calcium and vitamin K2 activates proteins involved in where it goes. What the trials found when the pair was tested, the reference intakes for...

Protein powder for seniors comes down to two numbers, and grams per scoop is only half of one of them. The daily target is the first: the ESPEN Expert Group...

The best protein powder for women is decided by five things on the label, and none of them is the word "women." Protein requirements scale with body weight and training...

Protein powder does not build muscle. Training does. Protein powder is how you hit a daily protein total most people miss, and the research is specific about what that total...

No, hot coffee does not destroy the protein in your protein powder. Heat unfolds protein, a process called denaturation, and denaturation is not destruction. The amino acids stay intact, and...

A protein shake works as breakfast, but a scoop in water is a supplement, not a meal. Here are the 5 rules, the protein target the research supports, and a...

Skinny fat is a body composition problem, not a weight problem: normal body weight, low muscle mass, relatively high body fat. Here is what the research says about fixing it.

Pooled trials show magnesium shortens sleep onset by about 17 minutes, and the authors call that evidence low quality. Which form to take, how much, the 350 mg supplemental ceiling,...

A protein powder without artificial sweeteners contains none of the six the FDA has approved as food additives. Here is what quietly replaces them, and the 6-point label check that...

5-HTP is the direct precursor to serotonin, sold for mood, sleep, and appetite. Here is what the human research found, the doses trials actually used, and the drug interactions that...

Creatine takes about 5 to 7 days to work if you load it, and about 28 days if you do not. That is the whole answer. The gap between those...

A whey concentrate scoop carries roughly 1 to 2.5 grams of lactose, and most people diagnosed with lactose intolerance handle about 12 grams in one sitting. Here are the real...

Creatine has three side effects worth knowing about, and none of them are the ones the internet argues about. You may hold extra water in the first week or two....

Protein powder does not cause weight gain on its own. What a scoop really costs in calories, the five reasons the scale moves, and how to build a shake that...

Yes. Creatine and protein powder go in the same shaker without any problem, and nothing about the combination cancels either one out. If anything the research runs the other way:...