The blog.
Clear articles on nutrition and supplements, always backed by scientific studies.
Cigarettes and muscles: how smoking affects your training
Muscle protein synthesis at 0.037 versus 0.059 per cent per hour in non-smokers, higher levels of myostatin, lower resistance to fatigue. And just 14 days without smoking is enough. 18 studies.
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Training · 8 minNumber of sets, repetitions, time under tension: what do you need to do to build muscle?
Time under tension has been tested head-on: between 0.5 and 8 seconds per repetition, the muscle cannot tell the difference. What matters is the number of challenging sets — 22 studies show this.
TrainingWeight trainingWeight gainBy Kalorya · July 28, 2026
Training · 8 minMuscle soreness: what really works?
Stretching has no effect; cold therapy provides relief without speeding up recovery; and ibuprofen inhibited protein synthesis without even alleviating the pain. 19 studies were reviewed.
TrainingRecoveryWeight trainingBy Kalorya · July 28, 2026
Training · 8 minCardio and strength training: do you have to choose between them?
The interference effect does exist and has been quantified — but it causes a slowdown, not a complete cancellation. And it depends mainly on the cardio exercise you choose. 15 studies to settle the matter.
TrainingWeight trainingCardioBy Kalorya · July 28, 2026
Training · 7 minHow many sessions a week are needed to build muscle?
Five meta-analyses show that, for the same volume, frequency makes almost no difference. What matters is the weekly volume — and here’s what you should aim for.
TrainingWeight trainingWeight gainBy Kalorya · July 22, 2026