Calorie density dieting is half-right for lifters — the trap is 1,400 calories
Fill up on food that is mostly water and fibre and you eat less without trying. The principle is sound; the calorie target and the sheer bulk are what break down once you train hard.
Protein powder is an ultra-processed food — what the UPF panic misses
Ultra-processed does not mean snack food. The category also covers tofu, high-fibre cereal, and the protein powder most lifters use every day.
B12 absorption drops after 50 — deficiency runs 20–40% in older adults
The daily requirement is 2.4 micrograms, the smallest of any vitamin. The problem is not how much you eat; it is that ageing stomachs stop prising B12 off the protein it arrives attached to.
Creatine comes down to 5g of monohydrate — and skipping the loading phase
The labels carry a lot of adjectives, but only three things are worth comparing: the form, the serving size, and third-party testing. The rest just moves the price.
Salmonella in greens powder again — dried does not mean sterile
The assumption that drying kills bacteria is wrong. Without a validated kill step, dehydration does not eliminate salmonella, and it persists in dry powder for long stretches.
Digestive enzyme supplements do not help you absorb more protein
Bloating after a high-protein meal is usually about portion size, eating speed or lactose — not an enzyme shortage. Gastroenterologists put those first, and the supplement nowhere.
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