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Pre-Workout Booster: Real Effects and Dangers, According to Studies
Caffeine, guarana, ginseng, tribulus, vitamin C: what research really shows about pre-workout boosters, their side effects, who should avoid them, and which combinations to skip.
Native Whey vs Conventional Whey: What's the Difference, According to Research
Filtered native whey from milk or classic whey from cheese: what clinical trials really show about leucine, muscle synthesis, mass and strength, and what matters most to make the right choice.
Building Muscle on a Vegetarian or Vegan Diet: What the Studies Show
Protein per kilogram and per meal, quality of plant-based proteins, creatine, vitamin B12 and micronutrients: what research shows about building muscle as a vegetarian or vegan, without meat or ani...
Rice, Hemp, and Soy Protein: Quality, Muscle, and Safety, According to Studies
Brown rice, hemp or soy: amino acid profile, PDCAAS and DIAAS scores, muscle-building trials against whey, hormones, thyroid, arsenic and THC. What studies identified via PubMed show, for both vege...
Plant-Based Protein Foods: Rankings and Quality According to Research
Legumes, soy, seitan, seeds, cereals, yeast and spirulina: the ranking of plant-based proteins per 100 g and per serving, with their quality (PDCAAS, DIAAS, limiting amino acids) and key considerat...
Pea Protein: Benefits, Digestion and Comparison with Whey, According to Studies
Pea protein isolate, amino acid profile, DIAAS, studies comparing pea to whey on strength and muscle, digestion, allergies, blood sugar and heavy metals: what research shows to help you choose betw...
Plant-Based Protein Powders: Dangers and Side Effects, According to Research
Soy and pea allergies, digestive tolerance, heavy metals measured, soy and hormones, thyroid, kidneys, uric acid: what studies actually show about the dangers of powdered plant-based proteins, risk...
Winter arc: what science really says about this winter program
Winter arc: habits, muscle building, sleep, vitamin D, creatine and cold showers scrutinized through PubMed studies, with what you can realistically expect in 12 weeks.
BCAA: Dangers, Side Effects and Contraindications, According to Studies
Digestion, ammonia, insulin and diabetes, liver, kidneys, amyotrophic lateral sclerosis, sleep, levodopa, pregnancy: each risk of BCAAs scrutinized through studies, with its actual frequency, level...
Glutamine: Dangers, Side Effects and Contraindications, According to Research
Digestive disorders, resuscitation, kidneys, liver and ammonia, cancer, brain, pregnancy and children: every risk of glutamine examined through studies, with its actual frequency, level of evidence...
Creatine: Dangers, Side Effects and Contraindications, According to Studies
Kidneys and creatinine, weight gain, digestive issues, hair, cramps, liver, heart and mood: every creatine risk scrutinized through scientific studies, with its actual frequency, level of evidence ...
BCAA or Creatine: Which One to Choose Based on Your Goal?
The vestiaire question is poorly framed: creatine and BCAAs don't play in the same position. Creatine for strength and mass with the most robust evidence file in sports nutrition, BCAAs for muscle ...
When to Take BCAAs: Before, During or After Exercise?
Before, during, after, on an empty stomach, on rest days? The only double-blind study that compared timings is conclusive: pre-workout intake beats post-workout on muscle soreness and muscle damage...
BCAA: Real Benefits, Dosage and Usefulness (The Honest Review)
BCAAs truly reduce muscle soreness and muscle damage markers, but won't build more muscle if your protein intake is already adequate. Study by study: the demonstrated effect, the myth to debunk, th...
Whey and Proteins: Everything Science Proves (and Debunks) in 2026
Whey works, but not the way people say it does. Six meta-analyses to establish real gains, the 1.6g per kilogram ceiling, and why the anabolic window doesn't exist.
Cramps: Causes, Solutions, and How to Relieve Them
Muscle cramps, especially in the calf and at night, are as sudden as they are benign. Causes, how to relieve them, prevention and the real role of magnesium.
How to Get Visible Abs: Why Diet Matters More Than Exercise
Abs are made in the kitchen: why body fat percentage and nutrition matter more than crunches for visible abs.
Walking to Lose Weight: How Many Steps Per Day Do You Really Need?
Does walking make you lose weight? How many steps per day to aim for, the truth about the 10,000 steps myth, and how to intensify (brisk walking, incline walking, 12-3-30) to burn more calories.
Fenugreek: Benefits, Properties, Uses and Precautions (Complete Guide)
Fenugreek: benefits for men (testosterone), women (breastfeeding), appetite, blood sugar and cholesterol, how to consume it and precautions.
How to Gain Weight Healthily: The Complete Guide
How to gain weight when you're thin: caloric surplus, proteins, strength training and appetite. The method to gain weight and build muscle healthily.
Études indépendantes
Ce que dit la science sur les compléments alimentaires, les régimes et le déficit calorique
Nous avons épluché la littérature scientifique pour apporter de vraies réponses sur ces sujets saturés de promesses. L'objectif est simple : offrir une vision objective, chiffrée et vérifiable, plutôt que des certitudes marketing.
- 01 Shilajit in France in 2026: Price, Transparency and Demand, the First Market StudyFirst French market study on shilajit: 1.8 million searches analyzed, price benchmark across 13 brands, and transparency audit of certificates of analysis. Data collected August 2026.
- 02 Semaglutide (Ozempic, Wegovy) vs Glucomannan (Konjac): A Scientific ComparisonRigorous comparison between semaglutide (Ozempic, Wegovy) and glucomannan (Konjac): efficacy, safety, cost, sustainability. Two tools for two audiences: medication for confirmed obesity, supplement to help maintain an ordinary caloric deficit.
- 03 Top 10 Dietary Supplements for Weight Loss: Summary of 18 Meta-AnalysesObjective ranking of 10 dietary supplements for weight loss based on 18 meta-analyses. Net effect vs placebo, GRADE evidence level, tolerance and overall score. Glucomannan, green tea and caffeine rank at the top.
- 04 How Much Does Each Diet Cost? Comparative Analysis of 14 Popular DietsEconomic analysis of 14 dietary regimens in France: weekly cost, annual cost increase, and cost per kilogram lost. Based on average prices from major retailers and cross-referenced with efficacy measured in scientific literature.
- 05 Meta-analysis of 14 Diets: Synthesis of 12 Major Meta-analysesComparative synthesis of 14 popular diets (Mediterranean, ketogenic, DASH, Dukan, low-carb, intermittent fasting...) based on 12 meta-analyses published between 2010 and 2024. Weight loss, metabolic markers, dropout rates, and long-term benefits, compared objectively.
- 06 Weight Loss Supplements vs Calorie Deficit: How Many Calories Do You Need to Burn to Lose a Kilogram?Rigorous comparison of the effectiveness of simple caloric deficit versus the most popular weight loss supplements, based on scientific literature. Synthesis of 10 meta-analyses and kinetic modeling by the NIH.
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