Tirzepatide weight loss: 10–30% may be lean mass, but strength is unclear
A 10-study review found weight loss was mostly fat, with some lean-tissue loss in every study. Strength and physical function were not assessed.
Extra protein only raised strength when people lifted — 2.01% vs 0.13%
A rapid review screening 7,544 records found added protein raised strength by 2.01% alongside resistance training but only 0.13% without it. Protein supports lifting; it does not replace it.
Whey prices are surging: buy concentrate if you tolerate lactose
A US whey tub rose from $59.95 to $102.95. Compare concentrate, protein density and unit prices before paying more for isolate.
Pea and egg protein ranked close to whey after lifting in a 51-study network meta-analysis
Comparing single post-workout protein doses, native whey, pea, whole egg and mycoprotein all ranked near the top for muscle protein synthesis. Only regular whey showed a statistically clear effect.
Beetroot juice did not add reps for women lifters on bench or leg press
Sixteen resistance-trained women drank nitrate-rich beetroot juice and lifted 60% of their max to failure, but total reps matched the days they drank nothing. Heart rate, blood pressure, lactate and effort ratings did not change either.
Creatine lean mass isn't all muscle — the growth comes through extra training work
Creatine supports muscle growth mainly by letting you do more high-intensity work. Part of the lean mass it adds is water held inside cells and alongside glycogen.
Beetroot juice added nothing to 12 weeks of strength training in middle-aged adults
Twenty-seven adults around 56 years old did full-body resistance training for 12 weeks while drinking nitrate-rich beetroot juice or a placebo daily. Training raised strength and muscle mitochondria; the juice added nothing.
Beta-alanine may help you sustain reps, but it is not creatine
Beta-alanine supports muscle carnosine, a fatigue buffer. Judge a trial by repeatable sets over 4 or more weeks, not an expected jump in your one-rep max.
A 2.2 g/kg protein target showed no extra muscle benefit over 12 weeks
Higher protein targets showed no muscle-mass advantage in women aged 40–77. Adding cycling shifted the balance between leg strength and aerobic fitness.
Does creatine add strength and lean mass? A 63-study meta-analysis
Pooling 63 trials and 1,489 people, adding creatine to resistance training beat training alone for upper- and lower-body strength and lean mass. Fat mass did not change.
Body recomposition runs on a 250-calorie daily deficit, not a bigger one
What separates a recomp from a bulk-and-cut is the rate. Eat 250 calories below maintenance and lose about half a pound a week, so there is energy left to push heavy weight.
Milk after training beat Greek yogurt on bone markers
In a crossover trial rotating milk, Greek yogurt, a carbohydrate drink and water through the same people, only milk raised the bone formation marker above water at 24 hours — and it lowered the bone resorption signal below all three.
Grip strength rose 18-21% while 21 kg came off on tirzepatide
Twelve months of records from 93 men. Body weight fell about 21 kg and lean body mass fell 4-6 kg, yet estimated skeletal muscle mass rose 1.6-3.7 kg and grip strength rose 18-21%.
Supplement doping cases cluster in pre-workouts and boosters
Contamination risk is not spread evenly across supplements. It concentrates in multi-ingredient products, pre-workouts, weight-loss and muscle-building products, and testosterone boosters.
On GLP-1 drugs, protein percentage holds while grams collapse
Protein as a share of total energy is largely preserved on GLP-1 therapy. The problem is that total energy falls, dragging absolute grams below the threshold that stimulates muscle protein synthesis.
12mg of capsaicin moved neither strength endurance nor jump height
In a double-blind crossover trial with 16 advanced lifters, capsaicin changed nothing in leg press repetitions or countermovement jump height.
Twelve weeks of a Western diet enlarged fat cells inside the bone, not just under the skin
Rats fed 42% of calories as fat for 12 weeks grew larger fat cells in humeral bone marrow. At the gene level, marrow fat responded more strongly than ordinary white fat.
Same quercetin, different wrapper, different result — the bottleneck is absorption, not dose
Loading quercetin and anthocyanins into nanoparticles beat feeding the identical mixture plain in obese mice. The milligrams on the label are not the milligrams that arrive.
A seaweed compound browned fat cells — in a dish
Dieckol at 5–25 µM raised UCP1 and suppressed PPARγ in cultured adipocytes. Nothing in this study shows the same thing happens when a person swallows a supplement.
Fish twice a week — a low bar that only one adult in four clears
About 24% of US adults eat seafood at least twice a week. The failure looks less like a knowledge problem and more like a cooking-repertoire problem.
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