Supplements
Creatine, caffeine, vitamin D — the supplements with strong evidence and the ones the marketing oversells. With a separate buy guide for product picks.
SupplementsAshwagandha: What the Evidence Shows
The cortisol-and-stress data are real but modest. The strength and recovery claims are narrower than the marketing suggests. Honest dosing, …
SupplementsBeetroot Juice as a Natural Pre-Workout
One of the few ‘natural pre-workouts’ with peer-reviewed performance data. Dose, timing, and who benefits most.
SupplementsCaffeine for Performance and Health: What 21 Meta-Analyses Show
The most-used psychoactive substance on earth and the most-studied performance supplement in sport. The 2020 Grgic umbrella review pooled 21…
SupplementsCreatine in Week One: What Actually Happens
Day-by-day what to expect from your first 7 days on creatine. The myths, the water shift, and the unspectacular truth.
SupplementsCreatine — The Most-Studied Supplement Ever
Over a thousand peer-reviewed trials and 30 years of research show creatine monohydrate is safe, cheap, and broadly beneficial — for muscle,…
SupplementsMelatonin vs. Wind-Down Routines
Melatonin is a timing signal, not a sedative. The dose, the use cases, and the wind-down protocol that beats supplements for ordinary sleep …
SupplementsThe Placebo Effect in Sports Supplements
If you believe it works, does it? The peer-reviewed evidence shows yes - with effect sizes up to 3% in endurance, comparable to real caffein…
SupplementsThe Truth About BCAA Supplements
BCAAs sold a CAD$3 billion category on muscle-building claims. The peer-reviewed evidence shows they don’t outperform placebo in adult…
SupplementsVitamin D: Who Actually Needs to Supplement, and How Much
The only nutrient your skin can manufacture from sunlight — and at Canadian latitudes, that mechanism shuts down for half the year. The peer…
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