The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Alcohol and muscles: what is the real cost?
Alcohol does indeed reduce the muscle-building response following a workout — in men. However, two meta-analyses found no increased muscle loss after the age of 65. 14 studies.
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Training · 8 minCigarettes and muscles: how smoking affects your training
Muscle protein synthesis at 0.037 versus 0.059 per cent per hour in non-smokers, higher levels of myostatin, lower resistance to fatigue. And just 14 days without smoking is enough. 18 studies.
TrainingRecoveryWeight trainingBy Kalorya · July 29, 2026
Training · 8 minNumber of sets, repetitions, time under tension: what do you need to do to build muscle?
Time under tension has been tested head-on: between 0.5 and 8 seconds per repetition, the muscle cannot tell the difference. What matters is the number of challenging sets — 22 studies show this.
TrainingWeight trainingWeight gainBy Kalorya · July 28, 2026
Nutrition · 8 minWhey or natural proteins: which builds more muscle?
Whey triggers a greater spike in protein synthesis than milk or meat. However, over a 12-week period, whey, soya and a placebo resulted in the same muscle gains. 19 studies to settle the matter.
NutritionProteinsSupplementsBy Kalorya · July 28, 2026
Nutrition · 7 minIs there really such a thing as the anabolic window?
The 30 minutes following the session: a meta-analysis has shown that the effect disappears as soon as total protein intake is standardised. However, the way protein is spread throughout the day makes all the difference.
NutritionProteinsWeight gainBy Kalorya · July 28, 2026
Supplements · 7 minBCAAs: myth or reality?
6 g of BCAAs double muscle synthesis… for two hours, after which levels drop back down. And 7.5 g of leucine a day for three months made no difference. 14 studies to settle the matter.
SupplementsProteinsNutritionBy Kalorya · July 28, 2026
Training · 8 minMuscle soreness: what really works?
Stretching has no effect; cold therapy provides relief without speeding up recovery; and ibuprofen inhibited protein synthesis without even alleviating the pain. 19 studies were reviewed.
TrainingRecoveryWeight trainingBy Kalorya · July 28, 2026
Training · 8 minCardio and strength training: do you have to choose between them?
The interference effect does exist and has been quantified — but it causes a slowdown, not a complete cancellation. And it depends mainly on the cardio exercise you choose. 15 studies to settle the matter.
TrainingWeight trainingCardioBy Kalorya · July 28, 2026
Training · 7 minHow many sessions a week are needed to build muscle?
Five meta-analyses show that, for the same volume, frequency makes almost no difference. What matters is the weekly volume — and here’s what you should aim for.
TrainingWeight trainingWeight gainBy Kalorya · July 22, 2026
Creatine · 7 minCreatine and the kidneys: is there a risk?
18 studies, including a meta-analysis and trials involving people at risk. Why creatinine levels rise without the kidneys being affected — and the real limitations.
CreatineSafetySupplementsBy Kalorya · July 22, 2026
Creatine · 5 minDoes creatine cause hair loss?
The whole myth stems from a single study from 2009 that never actually examined a single hair. In 2025, a randomised trial finally carried out the necessary measurements: here’s what it found.
CreatineSafetySupplementsBy Kalorya · July 22, 2026
Weight gain · 6 minGaining weight: the 3 best-evidenced supplements
Creatine, whey, beta-alanine: what the studies really show about building muscle, without exaggerated claims.
Weight gainWeight trainingProteinsBy Kalorya · July 20, 2026
Weight loss · 6 minWeight loss: what really works (and the false promises)
Caffeine, protein, L-carnitine: what the studies really say about ‘slimming’ supplements — and why a calorie deficit remains the key factor.
Weight lossNutritionSupplementsBy Kalorya · July 20, 2026