Creatine and the brain: real benefits or another marketing promise?
Creatine and cognition: what the trials suggest, why results obtained under sleep deprivation are insufficient, and what the EFSA concludes.
Blog — nutrition, keto and healthy eating
Enough protein on a budget: a week of meal plans in Morocco
Seven days’ worth of protein-rich meal plans for Morocco, including portion sizes, calculated nutritional values, a shopping list and up-to-date list prices, with no compulsory whey.
Three gym strength sessions a week: your complete eight-week programme
An eight-week gym strength programme with three weekly sessions, machine setup, exercises, sets, repetitions, rest and tracking sheets.
Strength training: what the new 2026 recommendations really change
The 2026 ACSM recommendations explained simply: frequency, sets, loads and muscle failure, with guidelines for beginners.
Chia, moringa and spirulina: do you really need “superfoods” to eat well?
Chia, moringa, spirulina: compare actual portion sizes, prices and uses with everyday foods, without any promises of detox or healing.
Colostrum: how useful is this supplement for immunity and digestion?
Bovine colostrum: composition, data on immunity and gut health, limitations of studies and precautions in the event of a milk allergy.
Lion’s Mane, reishi and cordyceps: can “functional” mushrooms live up to the claims?
Lion’s Mane, reishi and cordyceps: a comparison of traditional uses, small-scale human trials and claims that have yet to be sufficiently substantiated.
Shilajit: energy, testosterone… what does the evidence really say?
Shilajit: analyse the research on testosterone, the limitations of energy-boosting claims and quality criteria before making any purchase.
After protein, the focus turns to fibre: should you follow the “fibermaxxing” trend?
Fibermaxxing: understanding the trend, gradually increasing your fibre intake and putting together simple meals using everyday foods in Morocco.