After a hard training session: what to do in the first 24 hours
What should you do in the 24 hours after a hard training session? This article sums up what research says about sleep, food, gentle movement and ice baths, and when to see a doctor.
Eating around training: timing for amateurs (without diet drama)
Too little beforehand, too chaotic afterwards: how to time carbs and protein around training with Belgian meals — without shake religion.
Creatine and vitamin D: literacy without the hype
Creatine is well studied for strength; vitamin D mainly relevant in deficiency during low-UVB winters. Literacy first, no dosing sermon.
How much protein do you need when you train?
How much protein do you need if you train regularly? This article explains what the guidelines say, how to work it out for your own body weight and what an ordinary day of eating looks like.
Zone 2 training: why easy training is so hard
Zone 2 is easy aerobic training that sounds easier than it is. Read how to gauge your pace without a lab, what research in endurance athletes shows, and how to combine it with strength work.
Strength training for longevity: a realistic start plan
Strength training for healthy ageing: what WHO recommends and a calm start plan with two or three whole-body sessions a week.
What longevity is (and isn’t) for athletes
Longevity for athletes is less about “live longer” hype and more about healthspan: staying fit without extremes. A practitioner filter on myths, levers, and a realistic week to start.
