All workout nutrition writing from the Calow Journal, sorted newest first. Practical, source-backed, and free from crash-diet drama.
Caffeine is the most studied legal performance supplement. The dose that works, the timing that matters, and the common mistakes that turn it into a stomach problem instead of a workout.
An evidence-based guide to creatine: the strength gains, the truth about water retention, loading vs maintenance, and the cognitive effects most people miss.
The 30-minute anabolic window is mostly a marketing story. What the evidence really shows about post-workout protein timing, and the few cases where it matters.
A complete guide to pre-workout nutrition. Carb timing, protein dosing, fed vs fasted training, caffeine, and what changes for strength, endurance, and fat loss goals.
