Building muscle, testosterone, protein, training, recovery and key supplements. 12 evidence-based guides, each written in plain English with UK context and real citations.
Ashwagandha for stress, sleep and testosterone: the real RCT evidence on cortisol and anxiety, the modest sleep and hormone effects, doses and safety risks.
Read guide → Performance & MuscleBody recomposition is possible for beginners, returning lifters, people with higher body fat or low protein. The levers, realistic rates and the evidence.
Read guide → Performance & MuscleCaffeine for training: effective doses (3 to 6 mg/kg), timing, why afternoon caffeine wrecks deep sleep, tolerance, and CYP1A2 fast vs slow metabolisers shown.
Read guide → Performance & MuscleCollagen peptides with vitamin C taken before loading can boost tendon collagen synthesis. The honest evidence on dosing, joints, skin and why it is not whey.
Read guide → Performance & MuscleCreatine monohydrate explained: how it works, the strong evidence for strength, simple 3 to 5 g daily dosing, the kidney myth, and the uses beyond muscle.
Read guide → Performance & MuscleGH and IGF-1 explained honestly: why muscle grows from mechanical tension and protein, not hormone spikes, plus the real risks of injected growth hormone.
Read guide → Performance & MuscleWhat actually raises testosterone in men: sleep, losing fat, training and adequate fat intake. Why boosters fail, when to test in the UK, and the truth on TRT.
Read guide → Performance & MuscleFor muscle, aim for 1.6 g/kg protein daily (up to 2.2 in a deficit) and 0.4 g/kg per meal to clear the leucine threshold. Quality, ageing and the kidney myth.
Read guide → Performance & MuscleSleep is the real anabolic: how deep sleep drives growth hormone, muscle protein synthesis and recovery, and what cutting it does to testosterone and fat loss.
Read guide → Performance & MuscleTaurine supports bile, heart, muscle and nerves. The 2023 mouse-longevity hype outran human evidence: the real signals, trial doses and safety, honestly.
Read guide → Performance & MuscleWhy tendinitis is usually the wrong word, why rest fails, and how progressive loading (eccentrics, heavy slow resistance, isometrics) heals tendons.
Read guide → Performance & MuscleZone 2 cardio and VO2 max explained: find the intensity by talk test or heart rate, why it builds mitochondria, and how cardio fitness predicts your lifespan.
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