Articles

You have started taking creatine, or perhaps you are considering it – and suddenly you find that everyone is telling you something different. One coach insists on a loading phase, while another rejects it. Some people mix creatine with juice, others with water. And online, you read that creatine ruins your kidneys and causes hair loss. What is true, and what are just myths? Read our most comprehensive guide to creatine on the internet!

Sun, long days, and warm summer evenings provide the perfect backdrop for endurance training. However, when the thermometer exceeds 25°C, the environment places entirely different demands on the human body. Running in the heat isn't a dangerous extreme sport you need to panic about, but it does require an understanding of physiology, respect for your own limits, and a rational adjustment of your training plan.

Are you browsing an e-shop, staring at dozens of protein powders, and unsure which one to choose? Concentrate, isolate, casein, vegan, beef… The prices vary and every label promises something better than the last. How are you supposed to find your way through it all when everyone is giving you different advice?In this article, I will show you how to choose a protein that truly aligns with your goals, budget, and lifestyle. I base my recommendations on current scientific research as well as my own professional experience as a coach who recommends protein supplements to clients every single day.

How much weight to lift, and how many sets and reps to do — these are questions we get asked all the time. Let's break down the key training variables that will guide you in putting together a solid, structured training plan.

The acronym DAPRE stands for Daily Adjustable Progressive Resistance Exercise. It is a training system that progressively adjusts on a daily basis, depending on the weight used and the number of reps completed during the 3rd and 4th sets.