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Word de slimste in de sportschool. Onderbouwde artikelen over supplementen, voeding en training, zonder broscience.
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46 artikelenRetatrutide: the new weight-loss drug after Ozempic and Mounjaro
Retatrutide is an experimental weight-loss injection that appears to work even harder than Ozempic and Mounjaro, with early trials showing roughly 24% average weight loss. But it is…
Lees meerExercising in a Heatwave: What’s Still Safe and What to Skip
Yes, you can still train in a heatwave, but you'll want to dial it back. Once temperatures push past 25-30°C, your body works a lot harder to stay…
Lees meerNo Period From Training? What Pushing Too Hard Really Does
If your period has stopped since you started training harder, eating less or leaning down, that is almost never a coincidence. It is your body telling you it…
Lees meerPCOS: symptoms, causes and what you can actually do about it
PCOS (polycystic ovary syndrome) is one of the most common hormonal conditions in women, affecting roughly 1 in 10 of reproductive age, and it usually shows up as…
Lees meerPMS: Why You Feel Rotten Before Your Period
PMS (premenstrual syndrome) is a set of physical and emotional symptoms that show up in the second half of your cycle, after ovulation, and clear away quickly once…
Lees meerAre peptides safe? What doctors say about recovery peptides
Honestly, we don't know yet. Recovery peptides like BPC 157 and TB500 are all over Instagram and YouTube, sold as if they melt away injuries overnight. But the…
Lees meerAre sweeteners bad for you? Better or worse than sugar
For most people, sweeteners are not bad for you. If the choice is between a sugary drink and one made with sweeteners, the sweetened version is the better…
Lees meerHow to prevent hearing damage: protect your ears
To prevent hearing damage, keep loud sound short and quiet: wear earplugs at gigs and festivals, turn your earbuds down to around 60% for no more than an…
Lees meerSuncream myths, checked by a doctor
Suncream works. It lowers your risk of skin cancer and slows visible ageing, and that has been shown in proper randomised trials, not just hunches. Yet the same…
Lees meerIs the sauna actually good for you?
For most people, regular sauna use does seem to be good for your health, with the clearest signals pointing to your heart and blood vessels, recovery after training,…
Lees meerCan You Exercise Too Much? The Risks of Overtraining
Yes, you can exercise too much, but for most people the risk is very small. Any movement buys you health, and the benefits keep stacking up for hours.…
Lees meerIs sitting the new smoking? What too much sitting does to your body
Sitting itself won't poison you, but sitting for hours on end means you miss out on the benefits that movement gives your body, and over a lifetime that…
Lees meerHow to prevent heart disease: what a cardiologist actually advises
A large part of your heart disease risk is in your own hands. Not smoking, staying active, eating well and keeping an eye on your blood pressure make…
Lees meerHealthy skin: what a dermatologist actually recommends
Healthy skin comes down to a handful of habits, not expensive pots of cream: protect yourself from the sun, don't strip your skin by over-washing, keep it moisturised,…
Lees meerHealthy kidneys: how to protect them
The best way to protect your kidneys is to keep your blood pressure in check, go easy on salt, stay a healthy weight and keep moving. Your kidneys…
Lees meerUnderactive thyroid: symptoms and what actually helps
An underactive thyroid means your thyroid isn't making enough thyroid hormone, which slows your whole metabolism down and leaves you tired, cold and gaining weight. It's common, easy…
Lees meerAlways Tired and Sleeping Badly? Here’s What Actually Helps
If you're constantly tired, sleeping badly and quick to snap, the most common cause isn't laziness or a deficiency. It's usually chronic stress, a body that has been…
Lees meerFood for your brain: how to eat for a sharper mind
Your brain does best on oily fish (for omega-3), plenty of vegetables and fruit, wholegrains, nuts and pulses, with olive oil as your main fat. What you eat…
Lees meerGut Health: Why Fibre Matters More Than Probiotics
If you want better gut health, start by feeding your gut bacteria with fibre, not by trying to add new ones with probiotic pills. Most probiotics do surprisingly…
Lees meerLosing fat without losing muscle: how to cut in 30 days
To lose fat without losing muscle, hold a daily calorie deficit of 500 to 800 kcal (no more than 20 to 25% below maintenance), eat around 2 g…
Lees meerMore carbs = a better cut? Here’s what the science says
Yes, keeping your carbs high can help you cut, as long as you stay in a calorie deficit. Most people drop their carbs and push up fat and…
Lees meerForm vs weight for muscle growth: does perfect technique matter?
Your technique only needs to be good enough to load the muscle you're actually trying to work, not so obsessively perfect that your intensity suffers. "Technique over weight"…
Lees meerWhy You’re Not Growing, Even Though You Train Hard
If your muscle growth has stalled despite training hard, it almost always comes down to one thing: you're not making real progress. Sweating and feeling the burn is…
Lees meerCarbs or protein: which matters more for muscle growth?
For recovery and muscle growth, carbs matter at least as much as protein, and when you are dieting they arguably matter more. Everyone obsesses over protein, but pro…
Lees meerHow to raise testosterone naturally: what doctors actually say
The honest answer: for most men, the biggest lever is lifestyle, not a supplement. Losing excess body fat, training, sleeping well, keeping stress in check and eating properly…
Lees meerThe best training split: full body, upper/lower or push pull legs?
There is no single best split. The one rule that actually matters is training each muscle group at least twice a week, and your split simply falls out…
Lees meerProgressive overload: how to actually build muscle every week
Progressive overload means gradually asking more of a muscle over time, and it's the single biggest driver of muscle growth. The catch is that most people get it…
Lees meerHow to bulk healthily: the science behind a good lean bulk
To bulk healthily, eat in a small surplus of around 10% above your maintenance calories, hit roughly 2g of protein and 1g of fat per kilo of bodyweight,…
Lees meerHow Many Sets Per Muscle Group For Muscle Growth?
For most people, 10 to 20 hard sets per muscle group per week is the sweet spot for building muscle. The exact number depends on the person and…
Lees meerOmega-3: Why These Fatty Acids Are Good for Your Health
Omega-3 is a group of essential fats that your body needs but can't make well on its own, and the two that matter most (EPA and DHA) come…
Lees meerZinc: what it does and when it’s worth taking
Zinc is an essential trace mineral that supports your immune system, skin, hormones and recovery, but most people who eat a varied diet already get enough and don't…
Lees meerVitamin B12: deficiency, symptoms and supplements explained
Vitamin B12 comes mainly from animal foods like meat, fish, eggs and dairy. If you eat enough of these you'll usually get plenty, but if you eat little…
Lees meerIron and iron deficiency: everything you need to know
Iron is the mineral your body uses to carry oxygen in your blood, so a shortage tends to leave you tired and short of breath. But don't reach…
Lees meerVitamin C: what it does and how much you actually need
Vitamin C keeps your immune system, skin and blood vessels working properly, and it's a job your body can't do on its own, so you need a little…
Lees meerFolic acid: what it does and why it matters in pregnancy
Folic acid is the vitamin your body uses to build new cells, and it matters most around pregnancy. Most people who eat a varied diet get enough of…
Lees meerBest plant-based protein shake (vegan protein) compared
The best plant-based protein shake is a blend, usually pea plus rice, or a naturally complete protein like soya, with a high protein content per serving and a…
Lees meerHow Much Sleep Do You Actually Need?
Everyone says you need 7 to 9 hours of sleep. But here's the honest truth: that advice is outdated. Sleep researcher Merijn van de Laar has a reassuring…
Lees meerL-carnitine: does it actually work for fat loss?
For healthy people eating a normal diet, L-carnitine's fat-loss claims are poorly backed by science. Your body makes its own and you get plenty from meat and fish.…
Lees meerCitrulline: how it works, dosing and evidence
Citrulline helps your muscles get more blood flow by boosting nitric oxide, which gives you a better pump and can squeeze out a few extra reps during training.…
Lees meerBeta-alanine: how it works, dosage and whether it’s worth it
Beta-alanine is one of the few sports supplements with solid research behind it. It won't make you stronger or more muscular, but it can make the difference in…
Lees meerIs Creatine Bad for Your Kidneys? The Truth Explained
No, creatine is not bad for your kidneys if you have normal kidney function. It's one of the most misunderstood myths in fitness, rooted in a simple name…
Lees meerCheapest protein bars: compare price and protein per bar
Most protein bars contain 15–25g of protein and cost between £0.80 and £2.50 per bar, but price and quality vary hugely. Knowing how to compare bars on price…
Lees meerBest clear whey protein: the clearest choice for UK shoppers
Clear whey is a light, juice-like protein drink instead of the traditional creamy shake. You mix it with water to get a refreshing, see-through beverage that tastes more…
Lees meerHow much protein do you really need per day?
You need more than the 0.8 grams per kilogramme the government recommends—unless you barely exercise. That figure is a survival minimum, not a target. If you strength train,…
Lees meerCreatine monohydrate: how much per day, and is it worth it?
For most people, 3 to 5 grams of creatine monohydrate a day is all you need. You don't have to load, you don't need the expensive "advanced" versions,…
Lees meerTaurine: what it is, what it does, and why it’s in energy drinks
Taurine is een lichaamseigen stof die je vooral kent van energydrinks. Maar wat doet het echt? Je leest hier wat taurine is, welke functies het in je lichaam heeft, waarom het in energydrinks zit, of het gevaarlijk is en wanneer extra taurine zinvol kan zijn.
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