The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
The 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.
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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 minSoreness: what actually works?
Stretching does nothing, cold relieves without speeding up recovery, and ibuprofen suppressed protein synthesis without even soothing the pain. 19 studies reviewed.
TrainingRecoveryBodybuildingBy Kalorya · July 28, 2026