The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Tongkat ali and NMN: banned in Europe, sold everywhere
EFSA rejected tongkat ali due to a DNA damage signal; NMN is awaiting a signature. Neither is legally saleable in the Union — and yet both can be found in three clicks. What the trials say, and what the regulation says.
Read the article →
Creatine · 8 minCreatine: dangers and side effects, one by one
Kidneys, liver, cramps, water retention, hair: each concern addressed separately, with what the trials have measured — up to 2.9 years of daily intake. And the only reservation that reviews truly raise.
CreatineSupplementsSafetyBy Kalorya · September 4, 2026
Stretching · 6 minCan stretching make a muscle grow?
Two 2024 meta-analyses answer: yes, a little — strength d = 0.30, size d = 0.20. One trial even compared an hour of stretching per day to weight training. The price to pay is the real subject.
StretchingBodybuildingHypertrophyBy Kalorya · September 4, 2026
Caffeine · 9 minCaffeine before weight training: how much, when, and for what gain
The effect is real and smaller than believed: 0.20 on strength, but 0.62 on execution speed. 2 to 3 mg/kg are sufficient, the lower body does not move, and six weeks of daily intake yielded nothing. Twenty studies.
CaffeineBodybuildingSupplementsBy Kalorya · September 4, 2026
Recovery · 9 minThe cold bath after the training session: what it relieves, and what it costs
Twelve weeks of training: fiber cross-sectional area increased by 17% without a cold bath, not with it. But cold really reduces muscle soreness. 20 studies on the two sides of icing.
RecoveryBodybuildingMuscle sorenessBy Kalorya · September 3, 2026
Testosterone · 10 minTestosterone boosters: what the trials really say
52 studies, 27 products, and one conclusion: most do not increase testosterone. 68% of the ingredients in the best-selling products have absent or negative evidence. The details, ingredient by ingredient.
TestosteroneSupplementsBodybuildingBy Kalorya · September 3, 2026
Nutrition · 7 minProtein-rich foods: the ranking no one publishes
The usual top lists put gelatin and powdered egg white at the top. By ranking by protein per calorie, out of the 2,298 foods in the CIQUAL table, the podium changes completely.
NutritionProteinFoodsBy Kalorya · September 1, 2026
Sleep · 8 minSleep and muscle: what you truly lose by sleeping five hours
On an identical diet, sleeping 5h30 instead of 8h30 caused fat loss to drop by 55% and muscle loss to increase by 60%. 14 studies on what sleep does to muscle.
SleepRecoveryMuscleBy Kalorya · September 1, 2026
Nutrition · 8 minAlcohol and muscle: what does it really cost?
Alcohol does reduce the muscle-building signal after a training session — in men. But two meta-analyses find no excess muscle loss after 65 years. 14 studies.
NutritionRecoveryBodybuildingBy Kalorya · July 29, 2026
Training · 8 minCigarettes and muscle: what tobacco costs your training
Muscle protein synthesis at 0.037 versus 0.059 %/h in non-smokers, more myostatin, less fatigue resistance. And 14 days of cessation are already enough. 18 studies.
TrainingRecoveryBodybuildingBy Kalorya · July 29, 2026
Training · 8 minNumber of sets, reps, time under tension: what should you count to build muscle?
Time under tension has been tested head-on: between 0.5 and 8 seconds per rep, the muscle doesn't tell the difference. What matters is the number of hard sets — 22 studies show it.
TrainingBodybuildingBulkingBy Kalorya · July 28, 2026
Nutrition · 8 minWhey or natural proteins: which one builds the most muscle?
Whey triggers a higher synthesis peak than milk or meat. But over 12 weeks, whey, soy and placebo yielded the same muscle. 19 studies to decide.
NutritionProteinSupplementsBy Kalorya · July 28, 2026