Creatine is the most-studied supplement in sports science, and also the most mythologized — kidney damage, mandatory loading phases, and cognitive miracle claims that don't survive a close read of the meta-analyses. A mechanistic look at the phosphocreatine system as a chemical capacitor, the real effect sizes from recent meta-analyses, why some people are non-responders, and what the cognition evidence actually supports.
Exercise-Physiology
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Creatine, Honestly -
VO2 Max: What It Measures and Whether You Can Change It VO2 max predicts all-cause mortality better than cholesterol, blood pressure, or BMI, and it does it by testing an entire oxygen-delivery pipeline end to end rather than any single organ. A walk through the Fick equation that defines it, the lab test versus the number your watch guesses, the central-versus-peripheral split that decides where the ceiling actually sits, and what a 20-week family study reveals about how much of your trainability is genetics you can't touch.
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The Science of Muscle Hypertrophy: Tension, Volume, and the Folklore What actually makes a muscle grow, separated from the gym mythology. The mechanotransduction-to-mTOR pathway, mechanical tension versus the metabolic stress red herring, the volume and proximity-to-failure evidence, protein intake numbers that hold up, and an honest dose-response model you can train by.