Fitties Journal

Expect roughly 1-2kg in the first weeks, and it's water pulled into muscle cells, not fat. What's happening, how dosing changes it, and why it's fine.

L-theanine promotes calm without drowsiness. Research-backed doses (100-400mg by goal) and the 1:1 caffeine pairing that smooths the jittery edge.

Does creatine cause hair loss? There is no solid evidence it does. Where the myth started, what a 2025 trial found, and who should still be cautious.

Which hair, skin, and nails vitamins actually work? An honest look at biotin, silicon, collagen, vitamin C, and zinc, the hype to skip, and how to choose.

Creatine for women, explained: what it actually does, the bulking and water-weight myths, how much to take, and whether it's safe.

The one magnesium form shown to raise brain magnesium. What small but encouraging human trials show for memory and sleep, and the doses studies used.

The most researched sports supplement deserves more than a vague label claim. Get a personalized creatine dosing protocol with our interactive calculator, plus the science on how creatine works and...

Almost every pre-workout is built from the same handful of ingredients. The difference is the dose. Here is what each one does, the amount the research actually uses, and the...

Berberine has been called everything from "nature's Ozempic" to a metabolic miracle. The clinical data tells a more interesting, more nuanced story. Here's what the research actually supports, who berberine...

Most pre-workout labels are designed to impress, not inform. Learn how to read the Supplement Facts panel, evaluate ingredient dosing, and separate real performance support from marketing noise.

Not all plant-based protein powders are created equal. Learn how to evaluate amino acid profiles, digestibility, sweetener quality, and micronutrient support to find a formula that actually performs.

Most meal replacement shakes are just protein powder with better branding. Learn the ingredients that make a shake actually work as a meal, what to avoid, and how to build...

Omega-3 fatty acids are essential for athletes, but most modern diets fall short. Learn how EPA and DHA support recovery, inflammatory balance, and performance, and how to close the gap...

Monk fruit is one of the most effective natural sweeteners available for supplements, but most brands do not use it. Here is what it is, how it compares to the...

HMB is dosed by body weight, not a flat 3 grams. What the 2025 ISSN position stand says HMB supplements do, who they help most, and who can skip them.

L-glutamine is the body's most abundant amino acid. Here are its real benefits, who actually needs a supplement, and how to dose it.

L-ergothioneine is a naturally occurring antioxidant with a biological feature no other common antioxidant shares: a dedicated cellular transporter that concentrates it in the tissues that need it most. This...

Antioxidants help protect cells from oxidative stress, but the supplement aisle offers dozens of options with vastly different mechanisms. This guide breaks down how each major antioxidant works, what the...