Magnesium Glycinate vs. Citrate: My Reversal on Which Athletes Need
I used to push citrate for everyone—until I saw the data. Here's why I now split recommendations based on your sport and...
Knowledge Base
Expert insights and guides on health, nutrition, and supplements
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Creatine HCL vs Monohydrate: The Bloat-Free Energy Truth
Most athletes waste money on the wrong creatine form. Here's the research-backed truth about HCL vs monohydrate for ener...
BCAAs vs EAAs vs Protein Powder: What Actually Works for Recovery
Tired of confusing supplement advice? I'm breaking down the science on BCAAs, EAAs, and protein powder—what works, what...
Beta-Alanine Loading: The 28-Day Protocol That Actually Works
Sports nutritionist Rachel Kim shares evidence-based beta-alanine loading strategies, timing tips, and how to manage tin...
Myokine Supplements: What Actually Works for Exercise Hormones
Stop wasting money on supplements that don't work. Here's what research shows about boosting myokines like irisin and in...
Post-Workout Nutrition for Fat Loss: What I Tell My Patients Now
I used to push protein shakes immediately after workouts—until I saw the data. Here's what actually works for fat loss a...
Creatine Loading: The Unnecessary Supplement Ritual Athletes Should Skip
Most athletes waste time on creatine loading phases. Here's what the research actually shows about saturation protocols...
Time-Restricted Eating for Athletes: What Supplements Actually Work?
Can you fast and still perform? I've worked with dozens of athletes on time-restricted eating. Here's what supplements y...
BCAA Timing Debunked: Why You're Probably Wasting Your Money
Most athletes get BCAA timing wrong. Here's what 12 years of clinical experience and actual research says about when—or...
Beta-Alanine Tingling: Annoying Side Effect or Secret Performance Signal?
That weird beta-alanine tingle—is it just a nuisance or does it mean it's working? A CSCS breaks down the science and wh...