Evidence Base

The studies behind every answer.

Original papers. Full analysis. Every finding linked to its DOI so you can check our work.

The Creatine Tub You Stopped Using Researchers pooled 143 trials to answer the creatine question: real muscle or just water? The answer involves an MRI scanner, a price comparison, and a myth about loading. Pashayee-Khamene et al. · 2024 · Journal of the International Society of Sports Nutrition · n=3,655

They Ranked Every Protein Tub. Most Were Expensive Sugar Pills. The largest head-to-head comparison of protein supplements just tested all thirteen types against a placebo. The number that survived will change how you look at the supplement aisle. Drummond et al. · 2026 · Translational Sports Medicine · n=4,755

The $40 Tub Sits on a Line Scientists Drew Between Trivial and Real Ten crossover trials measured what pre-workout caffeine actually produces. The strength boost is real — and its size might change how you think about the price tag. J et al. · 2018 · Journal of the International Society of Sports Nutrition · n=149

$480 a Year for a 4.5% Chance A systematic review pooled 22 BCAA trials. For muscle growth, only one came back positive. The research tells a very different story than the label. Julea et al. · 2025 · Cureus · n=511

The $50 Supplement That Lost to Free Researchers compared fat burner supplements to plain diet and exercise across 21 studies. The supplements didn't just fail to win — they lost at statistical significance. The confidence intervals tell the full story. Clark et al. · 2021 · Nutrition and Health · n=2,359

Three Out of Four Ingredients Had Nothing Researchers checked every ingredient in 50 testosterone boosters against the published research. The gap between what the labels claim and what the science shows is a canyon — and some ingredients may work against you. Clemesha et al. · 2020 · World Journal of Men's Health · n=50

The Protein That Wasn't Supposed to Work Collagen has almost none of the amino acid experts say you need for muscle. Researchers graded it on every training claim anyway — and the report card has grades nobody expected. Bischof et al. · 2024 · Sports Medicine · n=768

The Supplement 19 Million People Take for Muscle — Tested 15 Ways Researchers pooled every trial that measured fish oil's effect on muscle protein building. They tested dose, age, duration, and training status. The result was the same every time. Therdyothin et al. · 2024 · Nutrition Reviews · n=188

Studies

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