Nutrition
33 entries
Artificial Sweeteners
Useful when they replace sugar; long-term observational signals remain unsettled.
Grade · ContestedNutritionSeed Oils
The inflammation scare isn't supported; heart and metabolic data lean mildly positive.
Grade · ModerateNutritionVegan & Vegetarian Athletes
Muscle grows the same on plant protein if you match the dose. The gaps are elsewhere.
Grade · ModerateNutritionCutting & Muscle
Lift, keep protein high, and avoid an aggressive deficit to protect lean mass.
Grade · StrongNutritionSalt for Athletes
Heavy sweaters and endurance athletes need more sodium than general guidelines suggest.
Grade · ModerateNutritionCheat Meals
The metabolic 'reset' is mostly myth; the psychological reset might be real.
Grade · ContestedNutritionIron for Female Athletes
Menstrual losses and exercise hepcidin spikes stack up — but test ferritin, don't assume.
Grade · ModerateNutritionGlycemic Index
Real for blood sugar in diabetes; nearly irrelevant for weight or hunger if healthy.
Grade · ContestedNutritionDetoxes & Cleanses
No trial has ever shown a cleanse removes toxins faster than your organs already do.
Grade · StrongNutritionDiet Breaks
They can ease hunger and preserve performance, but do not reliably accelerate fat loss.
Grade · ModerateNutritionCarbs & Training
Glycogen fuels the hard stuff, but how much you need depends on the training.
Grade · ModerateNutritionAnabolic Window
The 30-minute anabolic window vs. total daily protein intake
Grade · StrongNutritionHydration
Eight glasses is a slogan, not a requirement; heat, sweat, and exercise set the need.
Grade · ModerateNutritionBulking Surplus Size
Beyond a modest surplus, extra calories mostly become fat — not faster muscle.
Grade · ModerateNutritionCarb Cycling
Weekly carb totals matter more than how you spread them across days.
Grade · ContestedNutritionCoffee & Fat Loss
A real metabolic bump, but small, tolerance-prone, and easy to cancel out with add-ins.
Grade · ModerateNutritionAlcohol
The dose decides: a binge blunts repair, a beer or two probably won't.
Grade · ModerateNutritionClean Eating
Calories and protein rule outcomes; food quality mostly changes how much you eat.
Grade · ContestedNutritionLate-Night Eating
Total calories still call the shots — late eating's real damage is sleep and appetite.
Grade · ContestedNutritionMeal Frequency
Each meal burns energy, but the total is the same whether you eat 3 times or 6.
Grade · StrongNutritionIntermittent Fasting
Calorie for calorie, fasting and steady dieting shed about the same fat.
Grade · StrongNutritionFasted Training
Burns more fat mid-workout, but not more fat off your body over time.
Grade · StrongNutritionPre-Workout Meal Timing
The 3-hour rule is really about food choice and gut comfort, not a fixed deadline.
Grade · ModerateNutritionFiber
Most people fall short on fiber; more helps to a point, then backfires.
Grade · ModerateNutritionProtein Intake
How much per day maximizes muscle — and where extra stops helping.
Grade · StrongNutritionMetabolic Adaptation
Real, measurable, and modest — not the metabolic shutdown people imagine.
Grade · ModerateNutritionDietary Fat & Heart Health
Fat quality beats fat quantity, but who benefits from cutting saturated fat still varies.
Grade · ModerateNutritionCalorie Deficit
Energy balance governs fat loss — but both sides of the equation move on you.
Grade · StrongNutritionFruit & Fructose
Same molecule, different delivery: whole fruit fructose isn't soda fructose.
Grade · StrongNutritionLow-Carb & Keto
Keto increases fat burning, but it has no reliable performance advantage and can make hard efforts tougher.
Grade · ModerateNutritionRed Meat
Processed meat's risks are well-documented; unprocessed red meat's are shakier.
Grade · ContestedNutritionAdded Sugar
For body weight it's the calories, not the sugar. Health risks are another story.
Grade · StrongNutritionProtein Per Meal
The 20-40g 'cap' is real for the muscle-building spike, not total protein used.
Grade · Contested