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.
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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
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
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 · 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
Supplements · 7 minBCAAs: myth or reality?
6 g of BCAAs double muscle synthesis... for two hours, then everything drops back down. And 7.5 g of leucine per day for 3 months changed nothing. 14 studies to decide.
SupplementsProteinNutritionBy Kalorya · July 28, 2026
Creatine · 7 minCreatine and kidneys: is there a danger?
18 studies, including a meta-analysis and trials in at-risk individuals. Why creatinine rises without the kidney suffering — and the real limits.
CreatineSafetySupplementsBy Kalorya · July 22, 2026
Creatine · 5 minDoes creatine cause hair loss?
The whole myth comes from a single 2009 study that never looked at a single hair. In 2025, a randomized trial finally measured it: here is what it found.
CreatineSafetySupplementsBy Kalorya · July 22, 2026
Weight loss · 6 minWeight loss: what really works (and false promises)
Caffeine, proteins, L-carnitine: what studies actually say about "slimming" supplements — and why caloric deficit remains the real lever.
Weight lossNutritionSupplementsBy Kalorya · July 20, 2026