Anabolics
15 postsMy notes on building muscle, eating for training, and the supplement claims that fall apart when I check the research.
Anabolics
Beta-Alanine: Who Benefits From the Tingling Supplement
Beta-alanine builds muscle carnosine over time. It helps most when a hard effort lasts roughly one to four minutes.
Aug 13 · 9 min
Anabolics
Testosterone and Muscle Growth: What Is Real and What Gets Exaggerated
Testosterone can add muscle. Using it without a medical need also suppresses natural production and creates risks gym advice tends to skip.
Jul 20 · 7 min
Anabolics
SARMs: Marketed Like Supplements, Acting More Like Drugs
Researchers tested 44 products sold online as SARMs. Only about half actually contained a SARM.
Jul 6 · 7 min
Anabolics
Protein Timing: How Much the Anabolic Window Actually Changes
The 30-minute anabolic window is mostly gym mythology. Total daily protein comes first; meal timing is a smaller detail.
Jun 22 · 6 min
Anabolics
Caffeine and Performance: The Dose I Would Start With
Caffeine helps performance at surprisingly ordinary doses. Taking more mostly raises the chance that sleep pays for it later.
Jun 1 · 6 min
Anabolics
Sleep and Testosterone: What One Week of Short Nights Did
One week of five-hour nights lowered daytime testosterone in a small study of healthy young men. One late night does not establish the pattern.
May 25 · 6 min
Anabolics
Ozempic, Weight Loss, and Muscle: What Gets Lost Besides Fat?
Fast weight loss can include lean mass. Resistance training and enough protein should be part of the plan from day one.
May 18 · 7 min
Anabolics
BPC-157: The Human Evidence Is Almost Empty
BPC-157 has a huge online reputation and almost no convincing human evidence for healing an injury.
May 11 · 7 min
Anabolics
Supplements: What Earned a Place in My Gym Bag
Creatine and caffeine have evidence. Most of the supplement aisle has marketing copy and a much thinner research file.
May 4 · 7 min
Anabolics
Protein for Muscle Growth: The Amount That Usually Covers It
A large meta-analysis found the added benefit leveling off around 1.6 grams of protein per kilogram per day.
Apr 27 · 6 min
Anabolics
HGH and Muscle Growth: Bigger Lean Mass Is Not the Same as More Strength
In healthy adults, HGH can raise measured lean mass without producing the strength gains its reputation suggests.
Apr 20 · 6 min
Anabolics
Creatine: Why Three to Five Grams Is Usually Enough
Creatine monohydrate is cheap, heavily studied, and useful for repeated hard efforts. Three to five grams a day is enough for most people.
Apr 6 · 8 min
Anabolics
Carbs Around Training: Fuel, Recovery, and the Myth of the Perfect Window
Carbohydrate needs change with the work. A long practice burns through more glycogen than a short lifting session.
Mar 23 · 6 min
Anabolics
The Lean Bulk: How to Gain Muscle Without Treating Calories Like a Guess
A small calorie surplus gives training room to work. Eating far past it mostly makes the later cut longer.
Mar 16 · 6 min
Anabolics
Sleep and Muscle Growth: The Free Part of the Program
The workout creates fatigue. Sleep is when the body gets a chance to adapt before the next one.
Mar 9 · 5 min
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Who's writing this?
I'm Jack Nassiri, a Loyola High School student who reads medical and training research because the claims are usually more interesting once you open the paper.