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This guide explains VO₂ max in precise terms, shows you how to measure and estimate it, and then drills into training systems that reliably raise it. You will also find programming for different athlete types, strategies for older trainees, altitude and heat considerations, and a practical recovery and fueling playbook you can apply immediately.
A research-driven blueprint to creatine: how it works, optimal dosing and timing, strength and endurance applications, cognition, safety, and myth-busting.
A research-driven guide to the optimal timing, dosing, and intake duration of sports supplements with strongest evidence—nitrate, caffeine, sodium bicarbonate, beta-alanine, creatine, carbohydrate, and protein
A comprehensive, evidence-based guide to protein powder safety. Learn how to evaluate contaminants, sweeteners, labeling claims, third-party certifications, and scientifically supported dosing. Includes practical checklists and links to recovery strategies.
