The real story on training and supplements — with sources.
Peer-reviewed studies and meta-analyses, shown next to what YouTubers and gym lore claim. You decide how strong the evidence is.
- Research
- 61
- Reads
- 78
- Supplements
- 35
Evidence removes the guesswork.
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ResearchVSBro-science
Gym lore and YouTuber claims, judged against peer-reviewed research.
View all- 01
"Can't Build Muscle After 40" — Myth or Reality? Aging vs. the ResearchVSWhat research saysRead the articlePeterson et al. (2010) meta-analyzed 47 studies (1,079 participants, mean age 60+) and found significant strength gains (25%+) and muscle hypertrophy in older adults with resistance training. Relative hypertrophy rates (%gain) did not differ significantly from younger adults. Lower testosterone affects absolute muscle mass ceilings but does not eliminate the muscle protein synthesis response to training.
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Does Drinking Alcohol Really Not Affect Muscle Growth or Fat Loss? The Casual Drinking Myth vs. ResearchVSWhat research saysRead the articleParr et al. (2014) RCT directly showed that alcohol consumption (1.5 g/kg) after concurrent training suppressed myofibrillar protein synthesis by up to 24% compared to protein-only. Notably, even the group that consumed protein with alcohol showed suppressed synthesis. Alcohol appears to interfere with mTOR signaling downstream. Testosterone is also transiently reduced after drinking.
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Does Ashwagandha Really Boost Testosterone Significantly? The Adaptogen Myth vs. ResearchVSWhat research saysRead the articleWankhede et al. (2015, J Int Soc Sports Nutr) RCT found significant testosterone increases with 600 mg/day for 8 weeks, but effect sizes were moderate (~15–20%), with larger effects in subjects with lower baseline testosterone. In healthy men with normal testosterone levels, effects are attenuated. The ashwagandha-strength-cortisol-rct data similarly show condition-dependent effects. "Dramatically spiking testosterone" in healthy men with normal levels is an overstatement.
Featured Research
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Meta-analysisDietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies
Te Morenga LA, Mallard S, Mann J
BMJEvidence LevelHighKey point：等カロリー条件（糖類のみを変更してカロリーを揃えた）では、砂糖の多寡で体重への有意差はなかった
Randomized controlled trialAlcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training
Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG
PLOS ONEEvidence LevelModerateKey point：トレーニング後のアルコール摂取（1.5g/kg体重相当）は筋線維タンパク質合成を最大24%抑制した
ReviewAssessment methods in human body composition
Lee SY, Gallagher D
Current Opinion in Clinical Nutrition and Metabolic CareEvidence LevelModerateKey point：DEXA（二重エネルギーX線吸収法）は精度・再現性が高く体組成評価のゴールドスタンダードの一つ
Randomized controlled trialLow-load bench press and push-up induce similar muscle hypertrophy and strength gain
Kikuchi N, Nakazato K
Journal of Exercise Science and FitnessEvidence LevelModerateKey point：負荷量を適切に設定したプッシュアップは低強度ベンチプレスと同等の上腕三頭筋・大胸筋の筋肥大を示した
Evidence-based Supplements
View allCasein Protein
Enhanced overnight muscle protein synthesis (studies report increased synthesis rates with 40g pre-sleep intake)
Evidence LevelHighCasein protein is a milk-derived protein characterized by slow digestion and absorption over 6 to 8 hours. Research suggests that pre-sleep casein intake may enhance muscle protein synthesis overnight. Combining casein with whey protein is thought to optimize both immediate and prolonged amino acid delivery.
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Calcium
Reported to slow bone density loss in postmenopausal women, especially those with low dietary intake
Evidence LevelHighA key bone mineral. In a meta-analysis of postmenopausal women, calcium supplementation was reported to significantly slow bone mineral density loss at the spine and femur, with the greatest benefit in those with low dietary intake and when combined with vitamin D. High supplemental doses (over 1,000 mg/day) have been linked in some studies to cardiovascular risk.
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Folate
Reported ~72% lower relative risk of neural tube defects when supplemented before/early pregnancy
Evidence LevelHighA water-soluble B vitamin (B9) essential for DNA synthesis and methylation. A Cochrane meta-analysis reports that folate supplementation before and during early pregnancy lowered the relative risk of neural tube defects (spina bifida, anencephaly) by about 72%. Because the neural tube closes around weeks 3–4, supplementing before pregnancy is considered important.
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Latest Articles
View all- Supplements
Is the Beta-Alanine Tingling a Sign It's Working? The Paresthesia Myth vs. Research
2026.06.30NEW 
Is Your Smart Scale's Body Fat Reading Accurate? The Measurement Myth vs. Research
2026.06.30NEW
Muscle HypertrophyCan You Actually Build Muscle with Bodyweight Training Alone? The No-Weights Myth vs. Research
2026.06.30NEW
What's New
- Jun 30NEWStudyDietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies
- Jun 30NEWStudyAlcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training
- Jun 30NEWStudyAssessment methods in human body composition
- Jun 30NEWStudyLow-load bench press and push-up induce similar muscle hypertrophy and strength gain
- Jun 30NEWStudyThe effectiveness of breakfast recommendations on weight loss: a randomized controlled trial
- Jun 30NEWStudyEffect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes