Nutrition, supplements and testing
Every claim here traces to a primary source: a peer-reviewed trial, a regulatory filing, an official standard. Where the evidence is thin or the substance is unregulated, we say so rather than filling the gap with confidence.
- Nutrition
Water weight for athletes: carbs, salt and sweat
Hybrid athletes see bigger overnight swings on the scale than people who only diet. Most of it is water, and most of that water follows carbohydrate and sodium rather than sweat.
- Nutrition
Weight loss plateau or just water? Reading the trend
Most plateaus in training athletes are fat loss hidden under water for one or two weeks. The test is the length of the stall, not its depth.
- Nutrition
Losing weight while training for a race or HYROX
The 0.5 to 1% per week rate, where the deficit belongs in a training cycle, protein, and the REDs warning signs.
- Nutrition
TDEE for athletes: why the formula is only a starting point
Resting metabolic rate equations miss athletes by hundreds of kcal. How an adaptive TDEE is calculated from intake and the weight trend.
- Training theory
The FTP test: a recommended setup, and what a failed attempt shows
Most failed FTP tests are a setup problem, not a fitness problem. Device, warm-up, opening target and pacing, with the data from one test that stopped at 7:11.
- Supplements
Creatine monohydrate: dosing, timing, and what the evidence actually supports
The most-studied supplement in sports science, and the one hybrid athletes most often dose wrong. What the trials actually measured.
Looking for a quick definition rather than a full breakdown? The glossary covers the terms; this pillar covers the underlying research.