Evidence-based nutrition and wellbeing blog

Fat loss CLA reviews: results, and what the studies say Why CLA reviews are divided: what trials measured at 4, 12 and 26 weeks, what changes and what does not, how to measure your results and who does not notice it. 7 min read · 6 sources

Rest What to eat before bed if you train: protein, dinner and routine What to eat before bed if you train: how much protein, carb timing, kiwi and tart cherry, how much to drink and what to avoid for better rest. 7 min read · 8 sources

Hydration Triathlon hydration in the heat: your plan for IRONMAN Calella-Barcelona How much fluid, sodium and carbohydrate per hour in a triathlon in the heat, and how to apply it at IRONMAN Calella-Barcelona: pre-race, bike, run and finish. 9 min read · 8 sources

Hydration Training in heat and humidity: how to adapt to summer on the Catalan coast Why humidity makes the heat feel heavier, what summer is like on the Catalan coast and how to drink, replace sodium and cool down to train by the Mediterranean. 7 min read · 7 sources

Hydration Trail running hydration: water and salt for mountain races in the Pyrenees How much fluid, sodium and carbohydrate per hour in trail and mountain races, how to plan stretches with no aid station and apply it to the Ultra Pirineu. 8 min read · 9 sources

Rest Sleep supplements if you train: which ones are backed by studies Sleep supplements backed by studies if you train: glycine, L-theanine, tryptophan, magnesium and melatonin, what was found, when to take them, how to choose. 7 min read · 8 sources

Nutrition Omega-3 for runners and cyclists Omega-3 for runners and cyclists: what studies measured in heart rate, oxygen use and VO2 peak, how much to take, how long it takes and how to fit it in. 7 min read · 7 sources

Recovery Omega-3 and muscle soreness (DOMS): what the studies say Whether omega-3 reduces muscle soreness according to meta-analyses, the dose and duration tested in trials, and how to fit it into your recovery. 8 min read · 9 sources

Hydration Matagalls-Montserrat: what to drink and eat over 84 km What to drink and eat on the Matagalls-Montserrat: how much fluid, sodium and carbohydrate per hour over 84 km at night, without falling short or overdrinking. 8 min read · 8 sources

Fat loss Liquid L-carnitine or capsules: which to choose Liquid L-carnitine or capsules: which is absorbed better, how many capsules you need for the studied dose and what to check when choosing your fat burner. 5 min read · 8 sources

Fat loss L-carnitine without exercise: does it work? L-carnitine without exercise: what studies found without training, why a calorie deficit and moving more are the base, and how to take it if you don't train. 5 min read · 8 sources

Fat loss L-carnitine on an empty stomach: when to take it Can you take L-carnitine on an empty stomach? Why studies give it with carbs and when to take it with food to get more from your stimulant-free fat burner. 6 min read · 6 sources

Fat loss L-carnitine for women: what the studies say and how to take it L-carnitine for women: what studies in women found, how much to take, whether you can take it on your period or in the menopause, and who should check first. 5 min read · 8 sources

Fat loss L-carnitine and coffee: can you take them together? L-carnitine and coffee: can you take them together? What studies combining them found, how much caffeine is safe and how to plan your stimulant-free fat burner. 6 min read · 8 sources

Hydration Isotonic drink or water: when each one is worth it Isotonic drink or water: under an hour, water is enough. When an isotonic pays off and what changes for strength training, in the heat, after and day to day. 8 min read · 7 sources

Hydration Isotonic drink or electrolyte tablets: which one you need Isotonic drink or electrolyte tablets: what is in each, which suits you by session length, heat and carb intake, and what oral rehydration solution is for. 8 min read · 7 sources

Hydration Isotonic drink for padel and football: when and how much to drink Isotonic drink for padel and football: when it suits you, how much to drink before, during and after a match, and what changes when you play in the heat. 7 min read · 8 sources

Rest How to sleep well the night before a race Can't sleep the night before a race? How much one bad night really matters according to studies, and what to do in the days and night before to arrive rested. 7 min read · 9 sources

Fat loss How to choose a CLA supplement: safflower, 80% and Tonalin How to choose a CLA supplement: mg of CLA a day rather than oil, an 80% concentration, safflower oil, what Tonalin is and which form of CLA to look for. 6 min read · 7 sources

Hydration How much isotonic drink per hour, and from how many kilometres How much isotonic drink per hour (0.4-0.8 litres), with how much sodium and carbohydrate, how often to sip and from how many km it pays off running or cycling. 8 min read · 7 sources

Fat loss How much L-carnitine per day: the dose used in studies How much L-carnitine per day, the stimulant-free fat burner: the doses studied for fat loss and muscle soreness, how much is absorbed and when it is too much. 6 min read · 8 sources

Fat loss How long does L-carnitine take to work? How long L-carnitine takes to work: what the studies measured week by week for recovery, weight and muscle, and how to take it to get the most out of it. 6 min read · 8 sources

Fat loss How long does CLA take to work? How long does CLA take to work? What was measured at 4 weeks, 12 weeks and 6 months, why you will not notice it in days and how long to take it for. 6 min read · 8 sources

Hydration Empúries Marathon and Marató Vies Verdes: what to drink and eat at Girona's marathons When the Empúries Marathon and Girona's Marató Vies Verdes take place, what the aid stations offer and how much fluid, sodium and carbs per hour you need. 8 min read · 9 sources

Hydration Cycling in Girona: hydration and what to eat and drink on every ride How much to drink and eat when cycling in Girona: sodium, carbs per hour and how to prepare for the Volta a Catalunya, The Traka and Sea Otter Europe in 2027. 8 min read · 11 sources

Fat loss Creatine while cutting: yes or no? Creatine while cutting: why to keep taking it in a calorie deficit, what happens to the scales and body fat, how much to take and whether loading is worth it. 7 min read · 8 sources

Strength Creatine loading phase: do you need one? What a creatine loading phase is, how much muscle creatine rises on 20 or 3 g a day, the effect on weight and stomach, and what to do if you've already loaded. 8 min read · 9 sources

Strength Creatine for strength: what the studies say and how to take it How much strength creatine added to training in the meta-analyses, why it helps, how long it takes, what changes after 55 and how to take it: 3 g a day. 8 min read · 9 sources

Fat loss CLA and exercise: strength training and cardio CLA and exercise: what studies measured when it was taken alongside strength training or cardio (fat, lean mass, performance) and how to fit it into your week. 7 min read · 7 sources

Hydration Barcelona Marathon hydration: your plan, aid station by aid station Barcelona Marathon hydration: how much to drink, how much sodium and how many carbs per hour, its 15 drinks stations, March weather and your plan for race day. 9 min read · 9 sources

Hydration Barcelona Half Marathon: what to drink before, during and after What to drink at the Barcelona Half Marathon: its 4 aid stations, February weather, how much fluid, sodium and carbs for your target time, and how to rehydrate. 8 min read · 8 sources

Fat loss Fat burners: which ones work, according to the studies What fat burners are and which work according to the studies: CLA, L-carnitine, caffeine, green tea, with figures, a comparison table and a stimulant-free pick. 9 min read · 11 sources

Rest Why you wake up at night and how to get back to sleep Why you wake up in the early hours (alcohol, heat, the loo, stress, hot flushes or snoring), how to get back to sleep and when it is worth seeing your doctor. 6 min read · 8 sources

Nutrition Which omega-3 to buy: 6 label checks and the real price per gram Before you buy an omega-3 for everyday use, check 6 things: EPA and DHA per dose, concentration, price per gram, form, freshness and the fish it comes from. 8 min read · 7 sources

Nutrition Which omega-3 is better? Natural or high-concentration, origin and mercury Natural or high-concentration omega-3: what changes in EPA, DHA and softgels a day, which fish carries less mercury, and five points to help you decide. 9 min read · 9 sources

Nutrition Whey protein and lactose intolerance: can you take it? How much lactose whey protein contains, how concentrate and isolate differ, how much lactose intolerant people tolerate and how it differs from milk allergy. 5 min read · 6 sources

Strength Whey isolate or concentrate: the differences and which to choose The difference between whey protein concentrate and isolate, how much protein, lactose and fat each contains, and how to read the label. 3 min read · 3 sources

Nutrition What to eat before a workout: food, drink and timing What to eat and drink before a workout depending on how long you have, how many carbs, whether training fasted pays off, how much water and when to have coffee. 7 min read · 8 sources

Hydration What to eat and drink during a marathon or half marathon How much to drink, how much sodium and how many carbs per hour in a half marathon and a marathon, how to avoid overdrinking and how to test it before race day. 4 min read · 4 sources

Nutrition What to eat after a workout to recover well What to eat after a workout: how much protein and carbs you need, when it is urgent and when it is not, and meal ideas with their grams to help you recover. 6 min read · 10 sources

Nutrition What magnesium is good for: tiredness, muscles and rest in your daily life What magnesium does in your daily life, from tiredness to muscles and rest if you train, what the EU recognises, how much you need and who falls short. 7 min read · 8 sources

Rest What is tryptophan good for? What it does and food sources What tryptophan is, what your body uses it for, how much you need, which foods contain it, the turkey myth and what the studies say about sleep. 6 min read · 5 sources

Recovery What is taurine good for? What it does and food sources What taurine is, what it does in your body, which foods contain the most, what studies say about exercise and recovery, and how much is safe each day. 6 min read · 8 sources

Recovery What is glutamine good for? What the studies say What glutamine is, where it is found, what happens to it during hard exercise and what studies found on recovery, immunity, the gut and muscle mass. 6 min read · 8 sources

Hydration What is an isotonic drink? Types and when to have one What is an isotonic drink? What it is for, what EU experts say it should contain and when it suits you better than water when you train. 5 min read · 4 sources

Rest What is L-theanine good for? What the studies say What L-theanine is, how much is in tea, what studies found on sleep, stress and focus, which doses were used and how it combines with caffeine. 6 min read · 5 sources

Fat loss What is L-carnitine good for? Benefits and how to take it What is L-carnitine good for? The classic stimulant-free fat burner: what it does in your body, what studies found on weight and recovery, and how to take it. 6 min read · 6 sources

Fat loss What is CLA good for? Dose, timing and what the studies say What CLA (conjugated linoleic acid) is good for: what studies measured in body fat, how many grams a day, when it shows, what to pair it with and its safety. 10 min read · 7 sources

Fat loss Weight cutting in MMA and boxing: how to lose fat before the weigh-in What weight cutting in MMA and boxing involves, the fight camp diet for losing fat, the risks of dehydration and how to rehydrate and refuel after the weigh-in. 10 min read · 9 sources

Nutrition Vitamin C and sport: how much you need if you exercise How much vitamin C you need a day according to EFSA, where to find it, what studies say about exercise and recovery, and why you do not need megadoses. 6 min read · 7 sources

Strength Types of creatine: monohydrate or other forms, which to choose Types of creatine: monohydrate, HCl, ethyl ester, buffered or nitrate. What studies say about each, which has the most support and what to check on the label. 6 min read · 7 sources

Rest Stress and sleep: how to switch off and sleep better Why stress keeps you awake and which techniques have studies behind them: a to-do list, breathing, mindfulness and a bedtime routine to help you switch off. 6 min read · 7 sources

Fat loss Skinfold testing in football: the pinch test and the ideal body fat percentage What ISAK skinfold testing is, which skinfolds are measured, how much fat professional footballers carry, skinfolds vs InBody and how to prepare in 4-8 weeks. 9 min read · 9 sources

Strength Sarcopenia: strength exercises and protein to slow down muscle loss What sarcopenia is and how to slow it with training: how many sessions, sets and reps gave older adults the most strength, and how much protein to eat a day. 9 min read · 10 sources

Fat loss Safflower oil: benefits, uses and its link to CLA What safflower oil is, high-linoleic or high-oleic, whether it is healthy, how CLA is made from it and what studies in women found about the waist. 8 min read · 9 sources

Nutrition Protein for women: how much you need and when How much protein women need if they exercise, how it changes with your cycle, the menopause, pregnancy and breastfeeding, and how to spread it over the day. 6 min read · 8 sources

Nutrition Protein before or after training: does timing matter? What the studies say about taking protein before or after training, how long the anabolic window really lasts and how to spread your servings over the day. 6 min read · 7 sources

Nutrition Plant protein vs whey: which to choose Plant protein vs whey: how they differ in leucine, amino acids, protein per shake and long-term results, and which one suits you depending on your situation. 6 min read · 8 sources

Nutrition Omega-6: what it does, its benefits and plant sources What omega-6 does, which foods contain it, how much you need a day, whether it is inflammatory and how it fits with omega-3 and omega-9. 8 min read · 8 sources

Nutrition Omega-3 side effects: safe dose and when to take care Omega-3 side effects: what it can cause, how much EFSA deems safe, what happens with cholesterol and anticoagulants, and who should ask a doctor first. 6 min read · 5 sources

Recovery Omega-3 and exercise: recovery, muscle damage and how much to take if you train If you train, does omega-3 help? What the studies found on muscle damage and recovery, why many athletes fall short and how to make sure you get enough. 4 min read · 5 sources

Strength Muscle strength and life expectancy: how much to train each week How strength relates to life expectancy, how many minutes of strength training a week were linked to the most benefit and what protein, omega-3 and water add. 7 min read · 9 sources

Recovery Muscle soreness (DOMS): why it happens and how to ease it Muscle soreness after exercise (DOMS): why it happens, why it is not lactic acid, how long it lasts and what eases it: massage, compression, cold and BCAAs. 6 min read · 8 sources

Hydration Muscle cramps during exercise: why they happen and what to do, according to the studies Muscle cramps during exercise: why you get cramp, whether it really comes down to a lack of salts, what to do when it strikes and how to lower the risk. 6 min read · 6 sources

Nutrition Mercury in fish: which species to limit and how many tins of tuna a week Which fish are highest and lowest in mercury, how many tins of tuna a week are reasonable, which myths do not hold up and whether supplements contain mercury. 4 min read · 3 sources

Rest Magnesium during the menopause: rest, muscle and bones if you stay active How much magnesium you need during the menopause and the role it plays in rest, muscle and bones if you train or stay active, and how to cover it every day. 5 min read · 8 sources

Nutrition Magnesium deficiency: symptoms, causes and what to check if you train Magnesium deficiency symptoms, from tiredness to cramps: why low magnesium happens, who is most at risk and how to cover it with your diet if you train. 7 min read · 7 sources

Nutrition Magnesium and vitamin B6: tiredness, stress and how to take them if you train What magnesium and vitamin B6 share on tiredness according to the EU, what the trial in 264 adults with stress found and how to take them if you train. 7 min read · 8 sources

Rest Magnesium and sleep: what the studies say and how it fits if you train What trials on magnesium and sleep found, which forms and amounts were used and how it fits into your evening routine if you train and want to rest better. 6 min read · 8 sources

Recovery Magnesium and exercise: muscle, energy and recovery What magnesium does in muscle, whether you need more if you exercise, what studies say on muscle soreness, strength and cramps, and when and how much to take. 7 min read · 8 sources

Fat loss Losing fat during the menopause: what changes and what works Menopause weight gain and belly fat: why your body changes, why fat moves to your waist and what works according to studies: strength, protein, sleep and CLA. 6 min read · 7 sources

Fat loss L-carnitine: before or after training? When to take L-carnitine, why carbohydrates matter more than timing, how much is absorbed, how much studies use and what side effects it can have. 3 min read · 4 sources

Fat loss L-carnitine side effects: who should not take it and at what dose L-carnitine side effects: which it can cause and at what dose, what is known about TMAO, who should check with a doctor first and how to take it properly. 6 min read · 6 sources

Hydration Isotonic, hypotonic or hypertonic drinks: the differences and when to have each How isotonic, hypotonic and hypertonic drinks differ, which hydrates better according to the studies and which suits you before, during and after exercise. 7 min read · 7 sources

Fat loss How to take CLA: dose, timing and for how long How many CLA softgels to take a day, why with meals, how long to take it for according to EFSA, which side effects have been described and who should avoid it. 3 min read · 3 sources

Rest How to sleep better: 10 habits that work Ten research-backed habits to sleep better: routine, light, screens, caffeine, alcohol, exercise, dinner, bedroom, a warm shower and an evening wind-down. 5 min read · 7 sources

Hydration How to rehydrate after exercise: how much to drink and what How to rehydrate after exercise: how much to drink based on the weight you lose, why plain water is quickly passed as urine and how sodium, milk and food help. 7 min read · 8 sources

Hydration How to calculate your sweat rate in 3 steps Weigh yourself before and after, add what you drink and divide by the hours: that is how much you sweat, with a worked example and the mistakes that skew it. 7 min read · 5 sources

Hydration How much water should you drink a day? What the studies say How much water you need a day according to EFSA, where the 8-glasses myth comes from, whether coffee counts and how much more to drink if you exercise. 5 min read · 8 sources

Hydration How much to drink when cycling: hydration for cyclists How many bottles to carry for each ride length, how much sodium, why drinking to thirst works on the road and what changes in the heat or on an indoor trainer. 7 min read · 7 sources

Hydration How much salt you lose when you sweat: sodium for athletes How much sodium you lose per litre of sweat, why it varies so much between people, what salty sweat means and how much to replace in long or hot sessions. 7 min read · 8 sources

Strength How much protein do you need a day if you exercise? How much protein per day for your weight and goal: grams per kilo, how much per meal, the point where more adds nothing and how to reach it without obsessing. 4 min read · 4 sources

Strength How much creatine to take a day How many grams of creatine to take a day, whether you need to load, whether it depends on your weight, how much you get from food and what AESAN considers safe. 6 min read · 6 sources

Nutrition How many omega-3 softgels a day: your dose based on your fish and the label How many omega-3 softgels to take a day: the EPA and DHA you need, what your fish already gives you, how to go from mg of oil to omega-3 and the safe margin. 5 min read · 5 sources

Rest How many hours of sleep do you need if you exercise? How much sleep you need if you exercise: the recommended hours, why many athletes fall short, what happened when players slept more and how to gain hours. 3 min read · 4 sources

Hydration Homemade isotonic drink: 2 easy recipes and when it is worth it How to make a homemade isotonic sports drink with water, salt and juice or sugar, in the amounts EU experts recommend, and when a powdered one is worth it. 4 min read · 4 sources

Rest Glycine for sleep: what it is and what the studies say What glycine is, what studies found on glycine and sleep, how much was taken and when, how it is thought to work and why it works well in combination. 5 min read · 4 sources

Fat loss Fasted cardio: do you lose more fat? What happens when you do fasted cardio, how much more fat you use in the session, why the result is the same after a few weeks and when to eat first. 6 min read · 6 sources

Hydration Exercising in hot weather: how to stay hydrated and when to stop How to adapt to the heat in 1-2 weeks, how much to drink and how much sodium to replace, how to cool down and which heatstroke signs tell you to stop now. 7 min read · 6 sources

Rest Exercising at night: does it affect your sleep? Does exercising at night affect your sleep? What a meta-analysis of 23 studies found, when a late session might keep you awake and how to plan your evening. 4 min read · 4 sources

Nutrition Essential amino acids: what they are and where to find them The 9 essential amino acids, which foods contain them, how animal and plant protein differ, and the role that leucine and BCAAs play in your muscles. 6 min read · 6 sources

Hydration Electrolytes: what they are, what they do and when to take them What are electrolytes? What sodium, potassium, magnesium, calcium and chloride do, how much you lose in sweat, when to replace them and what causes cramp. 6 min read · 6 sources

Hydration Drinking too much water during exercise: what hyponatraemia is Drinking too much water during exercise can lead to hyponatraemia: what it is, why it happens, its symptoms, who is most at risk and how to prevent it. 6 min read · 5 sources

Nutrition Do you need omega-3? What it does and who falls short What omega-3 does according to the EU and studies, and how to tell if you need it: little fish, regular training, no fish at all, and who should check first. 6 min read · 7 sources

Recovery Do BCAAs work? What the studies say, with the figures Do BCAAs work? What is claimed for them (more muscle, less soreness, more endurance) against what the studies found, and when it makes sense to take them. 4 min read · 4 sources

Nutrition Difference between EPA and DHA: what each omega-3 does and why you need both How EPA and DHA differ: what each one does, how much each fish contains, what a review of 6 trials found and the omega-3 status of people who train. 6 min read · 6 sources

Strength Creatine myths: water retention, kidneys, hair and more What the science says about creatine myths: water retention, kidneys, hair loss, fat gain, whether it is a steroid and whether it is only for men. 4 min read · 5 sources

Strength Creatine for women who train: how much to take, what it does and whether it bloats What creatine offers women who train, how much to take each day, whether it causes bloating or water retention, and what studies show after menopause. 6 min read · 8 sources

Strength Creatine for runners: does it help, and how to take it Creatine for runners: what it does for intervals, hills, changes of pace and strength work, the effect on weight, how much to take and why to skip loading. 7 min read · 7 sources

Strength Creatine for building muscle after 50: what it adds to your training Over 50 and doing strength training? How much lean mass and strength creatine added in 22 trials, what changed in everyday life and how to take it: 3 g a day. 5 min read · 7 sources

Strength Creatine and caffeine: can you take them together? Can you take creatine with caffeine? Where the doubt comes from, what studies found and how to combine your coffee or pre-workout with 3 g of creatine a day. 7 min read · 8 sources

Nutrition Chocolate protein powder recipes: 6 easy ideas Chocolate protein powder recipes: a shake, porridge, yoghurt bowl, pancakes, mug cake and ice cream, with ingredients in grams and the protein in each serving. 8 min read · 5 sources

Fat loss Can you spot reduce belly fat? What the studies say Can you spot reduce belly fat? Why sit-ups do not shift it, what studies say about spot reduction and what works for visceral fat, the fat around your organs. 6 min read · 6 sources

Strength Can you mix creatine with an isotonic drink? Yes, you can mix creatine with your isotonic or sports drink. Whether the carbs help absorb it, how long it keeps once mixed and how to stop it settling. 5 min read · 6 sources

Fat loss Calorie deficit: how much to eat to lose fat without losing muscle How to work out your calorie deficit in 4 steps, how many calories to eat to lose 0.5-1% of your body weight a week and how to keep your muscle, with examples. 7 min read · 8 sources

Rest Caffeine and sleep: what time to have your last coffee Caffeine and sleep: how long coffee affects your sleep, how much is in coffee, tea and energy drinks, the safe amount per EFSA and what to do if you train late. 4 min read · 5 sources

Fat loss CLA vs L-carnitine: the differences and which to choose CLA or L-carnitine: how these two stimulant-free supplements differ, what the studies found, when to take each one and which suits the way you train. 6 min read · 8 sources

Fat loss CLA side effects: who should not take it and how much is safe CLA side effects: which have been described, how much EFSA considers safe, who should check with a doctor first, what happens in women and how to take it well. 6 min read · 8 sources

Fat loss CLA and omega-3: can you take them together? Are they the same? Can you take CLA and omega-3 together? How they differ, whether CLA is an omega-6, what the EU and studies say about each, and how to take both with meals. 5 min read · 8 sources

Fat loss CLA and L-carnitine together: how to combine them CLA and L-carnitine together, stimulant-free: how to fit them into your day, what the studies found, when to take each one and what else fat loss needs. 3 min read · 4 sources

Strength Best time to take creatine: timing, loading phase and breaks Timing matters little: how to fit 3 g of creatine around training, whether you need a loading phase, how long muscles take to fill and whether to take breaks. 4 min read · 4 sources

Rest Bedtime routine for adults: how to sleep better, step by step A bedtime routine for adults, hour by hour from your last coffee: dinner, light, screens, a warm shower and a list to switch off your mind. 6 min read · 8 sources

Strength BCAAs vs whey protein: which do you need and when? BCAAs vs whey protein: how they differ, which one you need to build muscle, how much protein to have each day and when each of them makes sense. 4 min read · 5 sources

Recovery BCAAs before fasted training: is there any point? BCAAs before fasted training: what happens in your muscles when you train fasted, what the trial testing them found, how to take them and what to eat after. 5 min read · 6 sources

Hydration Beetroot benefits: what the science says and how much you need Beetroot juice benefits: what the meta-analyses say on nitrate, nitric oxide, performance, strength and blood pressure, the amounts used and when to take it. 7 min read · 13 sources

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